4 Pumpkin Dessert Recipes for People With Diabetes

Liputan6.com, Jakarta As the leaves change and the air turns crisp, pumpkin season is upon us. They bring a myriad of delightful dessert possibilities.

For people managing diabetes, enjoying sweet treats can be challenging, but fear not! With the right ingredients and pumpkin dessert recipes, you can satisfy your sweet tooth while keeping your blood sugar levels in check.

In this article, we will share some tasty pumpkin dessert recipe for people with diabetes. Explore these variants of diabetic-friendly pumpkin dessert recipes that will pleasure your autumn cravings without compromising your health.

Following these tips, you can create delicious pumpkin desserts for people with diabetes. With careful ingredient selection and mindful portion control, you can get fall flavors while supporting your health goals. Here are some tips to help you create delicious and diabetic-friendly pumpkin desserts:

- Choose Low-Glycemic Sweeteners: Opt for natural sweeteners with a low glycemic index, such as pure maple syrup, stevia, erythritol, or monk fruit sweeteners, to sweeten your pumpkin desserts. These sweeteners can help you keep your blood sugar levels lower than refined sugars.

- Use Whole Grain Flours: Add whole grain flours like almond flour, coconut flour, or whole wheat pastry flour in your dessert recipes instead of refined white flour. Whole grains have more fiber, which can help slow down the absorption of sugar into the bloodstream.

- Increase Fiber Content: Add fiber-rich ingredients such as chia seeds, ground flaxseeds, or oats to your pumpkin desserts to help regulate blood sugar levels and promote digestive health. Fiber slows down the digestion of carbohydrates, preventing rapid blood glucose.

- Monitor Portion Sizes: Pay attention to portion sizes when enjoying pumpkin desserts. Diabetic-friendly treats can boost blood sugar levels if consumed in large quantities. Stick to smaller servings and pair your dessert with a source of protein or healthy fat to help balance blood sugar levels.

- Add Protein and Healthy Fats: Add protein and healthy fats to your pumpkin dessert recipes to lessen the impact on blood sugar levels. Ingredients like Greek yogurt, nuts, seeds, and coconut oil can add satiety and stability to your dessert options.

- Limit Added Sugars: Minimize the use of added sugars in your pumpkin dessert recipes. You can use the natural sweetness of pumpkin and other whole ingredients. Aim to use sugar-free or reduced-sugar alternatives when possible. Experiment with spices like cinnamon, nutmeg, and ginger to enrich the flavor without adding extra sweetness.

- Focus on Nutrient-Dense Ingredients: Choose nutrient-dense ingredients for your pumpkin desserts to maximize their health benefits. Pumpkin is rich in vitamins, minerals, and antioxidants, making it nutritious. Add other wholesome ingredients like Greek yogurt, nuts, seeds, and fruits to boost the nutritional value of your desserts.

- Experiment with Flavor Enhancers: Get creative with spices, extracts, and flavorings to enrich the taste of your pumpkin desserts. Cinnamon, nutmeg, ginger, vanilla extract, and citrus zest can all add depth and complexity to your recipes without compromising their diabetic-friendly status.

Ingredients For the Crust:

- 1 cup almond flour

- 1/4 cup coconut flour

- 2 tablespoons ground flaxseed

- 2 tablespoons pure maple syrup

- 1 teaspoon ground ginger

- 2 tablespoons coconut oil (melted)

For the Filling:

- 1 can (15 ounces) pumpkin puree (unsweetened)

- 1/2 cup unsweetened almond milk

- 1/4 cup pure maple syrup or sugar-free sweetener

- 2 eggs

- 1 teaspoon vanilla extract

- 1 teaspoon ground cinnamon

- 1/2 teaspoon ground ginger

- 1/4 teaspoon ground nutmeg

- Pinch of salt

Instructions:

1. Preheat your oven to 350°F (175°C). Grease a 9-inch pie dish lightly.

2. In a mixing bowl, combine the almond flour, coconut flour, ground flaxseed, ground ginger, maple syrup, and melted coconut oil until a dough forms.

3. Press the dough evenly into the bottom and sides of the prepared pie dish to form the crust.

4. In another bowl, whisk together the pumpkin puree, almond milk, maple syrup or sweetener, eggs, vanilla extract, ground cinnamon, ground ginger, ground nutmeg, and salt until smooth.

5. Pour the pumpkin filling into the prepared crust.

6. Bake the pie in the preheated oven for 40-45 minutes or until the filling is set and the crust is golden brown.

7. Allow the pie to cool completely before slicing and serving.

8. Serve slices of this diabetic-friendly pumpkin pie with a dollop of Greek yogurt or whipped cream if desired.

Ingredients:

- 1 cup canned pumpkin puree (unsweetened)

- 1/2 cup unsweetened almond milk

- 2 tablespoons pure maple syrup or sugar-free sweetener

- 1 teaspoon pumpkin pie spice

- 1 cup plain Greek yogurt (unsweetened)

- Gingersnap cookies (crushed), for layering

Instruction:

1. In a bowl, whisk together the pumpkin puree, almond milk, maple syrup or sweetener, and pumpkin pie spice until smooth.

2. In another bowl, mix the plain Greek yogurt until creamy.

3. To assemble the parfaits, layer the pumpkin pudding mixture and Greek yogurt alternately in serving glasses or jars.

4. Sprinkle crushed gingersnap cookies between the layers for added texture and flavor.

5. Repeat the layers until the glasses are filled, finishing with a layer of Greek yogurt on top.

6. Refrigerate the parfaits for at least 1 hour to chill before serving.

7. Garnish with a dusting of pumpkin pie spice or a whole gingersnap cookie before serving, if desired.

8. Enjoy the creamy goodness of this pumpkin pudding parfait guilt-free!

Ingredients:

- 1 cup canned pumpkin puree (unsweetened)

- 2 cups unsweetened almond milk

- 1/4 cup pure maple syrup or sugar-free sweetener

- 1 teaspoon vanilla extract

- 2 teaspoons gelatin powder

- Ground cinnamon, for garnish

Instructions:

1. In a saucepan, whisk together the pumpkin puree, almond milk, maple syrup or sweetener, and vanilla extract over medium heat until well combined.

2. Sprinkle the gelatin powder over the mixture and whisk continuously until the gelatin is fully dissolved and the mixture is smooth.

3. Remove the saucepan from the heat and let the mixture cool slightly.

4. Pour the pumpkin panna cotta mixture into individual serving glasses or ramekins.

5. Refrigerate the panna cotta for at least 4 hours or until set.

6. Before serving, sprinkle ground cinnamon over the top for garnish.

7. Enjoy this creamy and indulgent low-fat pumpkin panna cotta as a guilt-free dessert option.

Ingredients:

- 1 can (15 ounces) pumpkin puree (unsweetened)

- 1 cup unsweetened almond milk

- 1/4 cup sugar-free sweetener (such as stevia or erythritol)

- 1 teaspoon pumpkin pie spice

- 1 teaspoon vanilla extract

- Sugar-free whipped cream, for serving (optional)

Instructions:

1. In a saucepan, combine the pumpkin puree, almond milk, sugar-free sweetener, pumpkin pie spice, and vanilla extract over medium heat.

2. Cook the mixture, stirring frequently, until it begins to simmer.

3. Reduce the heat to low and continue cooking for another 5-7 minutes, stirring occasionally, until the pudding thickens slightly.

4. Remove the saucepan from the heat and let the pudding cool slightly.

5. Divide the pumpkin pudding among serving bowls or ramekins.

6. Refrigerate the pudding for at least 1 hour to chill before serving.

7. Top each serving with a dollop of sugar-free whipped cream, if desired, before serving.

8. Enjoy this sugar-free pumpkin pudding as a delicious and guilt-free dessert option for individuals managing diabetes.

With these diabetic-friendly pumpkin dessert recipes, you can enjoy the rich flavors of autumn without worrying about your blood sugar levels. Do you desire the creamy goodness of pumpkin pudding, the calming warmth of pumpkin pie, or the delightful crunch of gingersnaps? There's a delicious and nutritious option for your sweet tooth.

Enjoy the warmth and comfort of pumpkin dessert without worrying about their impact on your blood sugar levels. You can embrace the joys of the season with every tasty bite.