Plus, we’re sharing an ultra-simple, guilt-free gooey chocolate brownie recipe.
For those managing diabetes, the abundance of cookies, cakes, and carb-laden delights at holiday gatherings can present lots of health challenges. But while resisting the allure of homemade eggnog or a slice of pumpkin pie might be daunting, you don’t have to sacrifice flavor (or your health) during feast-filled occasions.
Healthier recipe alternatives not only preserve the merriness of noshing during the holidays, they can cater to the unique needs of those embracing a mindful approach to their well-being (whether they’re going gluten-free, low-carb, or following another plan). And luckily these days, there are millions of free diabetes-friendly recipes at your fingertips online — making it simple to find healthier twists on your seasonal favorites. (Don’t be shy: Embark on a culinary exploration via Google or Pinterest.)
“Food is a huge focus during this time of year, but that doesn’t mean you have to sacrifice your health,” says Abbie Ewing, a dedicated health educator who teaches Humana Neighborhood Center members practical strategies for managing diabetes during the holiday season. She recommends following the Diabetes Plate Method created by the American Diabetes Association: This approach advocates for filling half of your plate with non-starchy vegetables (think asparagus, mushrooms, carrots, or broccoli), a quarter with healthy proteins such as poultry or plant-based options, and the remaining quarter with whole grains or starchy veggies, like winter squash or sweet potatoes.
For other ways to make your festive dining not just enjoyable but also diabetes-friendly, here are four healthy swaps to keep in mind, plus an exclusive Better-for-You Brownies recipe that packs a serious (but sweet) nutritional punch for those managing diabetes.
Diabetes-Friendly Recipe Swaps
1. Sweeten with honey instead of sugar
Choosing honey as a sweetener instead of traditional sugar brings a diabetes-friendly and healthier dimension to holiday treats. Honey, a natural sweetener, has a lower glycemic index, causing a slower and steadier rise in blood sugar levels compared to refined sugar. That makes it a solid choice for individuals managing diabetes, helping to avoid sharp spikes in blood glucose. “Substituting with honey is a great way to satisfy our sweet tooth while adding richness to treats,” explains Ewing.
Nature’s golden syrup also offers various antioxidants and has potential immune-boosting properties, providing a more nutrient-dense alternative to plain sugar.
2. Swap starchy veggies for non-starchy alternatives
Non-starchy vegetables — including leafy greens, peppers, and broccoli — offer a rich source of fiber, vitamins, and minerals, all while having a lower carbohydrate content than corn or potatoes. These types of veggies not only aid in more efficient blood sugar level control, but can also make you feel full without contributing to excessive calorie consumption.
If the temptation of sweet potato casserole proves irresistible, instead of making it the focal point of your meal, allocate it to a quarter of your plate instead, à la the Diabetes Plate Method. “Remember that you can still enjoy all the foods that you love,” says Ewing “but prioritize bulking up your plate with greens and non-starchy vegetables, so you can still feel your best during the holidays.”
3. Replace white flour with whole grains
Whole grains — such as quinoa, brown rice, and whole wheat — are packed with fiber, vitamins, and minerals, providing a nutrient-dense alternative to refined white flour. “Anytime flour is used in a recipe, try replacing it with a whole grain flour like whole wheat flour, or oatmeal flour,” says Ewing. “They contain fiber, which helps stabilize blood sugar.”
4. Add flavor with herbs and citrus instead of salt
“Diabetes patients want to keep an eye on salt intake, as well,” says Ewing, since excessive sodium can increase blood pressure. “When you’re looking at recipes, try to be mindful of how much salt is being added to the dishes. You can decrease the amount of salt you’re adding and instead flavor your dish with things like herbs, citrus, vinegar, and pepper. Plus, those ingredients are going to have a lot more flavor than salt alone would.”
Emphasizing holistic well-being during the holiday season is just as important as eating nutritiously. “Getting in some physical activity, even if it’s just five minutes here or there, is really beneficial and important to keep in mind,” says Ewing. “Managing stress is also key: It’s an amazing time of year, but it can also be a very frantic time of year, so taking time for yourself and doing self-care, in whatever form that may be, is crucial.”
One of our favorite forms of self-care? Baking — and this ultra-delicious brownie recipe is a healthy and decadent way to celebrate. Enjoy!
Humana’s Better-for-You Brownies Recipe
Serves 12
Ingredients
- 3 very ripe bananas
- 3 eggs (beaten)
- ½ cup honey
- 1 tsp. vanilla
- 1 tsp. baking powder
- 3 Tbsp cocoa powder
- 1 cup oatmeal flour (or 1 cup oatmeal ground in the food processor or blender)
- ½ cup of dark chocolate crumbled
- 2 Tbsp ground flax seeds
- 2 Tbsp ground nuts (pecans, walnuts, or the nut of your choice)
Instructions
- In a medium mixing bowl mix eggs, then add honey and vanilla, and stir well.
- Add the cocoa and baking powder, and mix well.
- Add ripe bananas and mash until creamy.
- Add oat flour, chocolate pieces, and nuts and mix well.
- Place brownie mixture in a non-stick sprayed 9×12 baking pan.
- Cook in a preheated 350 degree oven for 25 minutes, or to your desired degree of crispiness.
