10 Healthy Indian Sweets For Diabetics For Guilt-Free Indulgence

Diabetes affects millions globally, posing challenges for managing sweet cravings without spiking blood sugar levels. Traditional Indian sweets, known as mithai, are typically high in sugar and carbs from ingredients like khoa/mawa, making them difficult for diabetic patients to enjoy safely.

However, several sugar alternatives, such as stevia, monk fruit, and erythritol, are now available. These options not only sweeten but also offer health benefits and nutrition.

Explore our blog for over 10 delicious, diabetic-friendly traditional Indian dessert ideas perfect for gifting.

understanding Diabetes and Sweet Consumption

When we eat, our bodies break down carbohydrates into glucose, which enters the bloodstream. Insulin helps move glucose into cells for energy. Diabetes occurs when the pancreas doesn’t produce enough insulin, or the body can’t use it effectively.

Type 1 diabetes results from the immune system attacking insulin-producing cells in the pancreas. Type 2 diabetes may involve insufficient insulin production or resistance to its effects, leading to high blood glucose levels.

For those managing diabetes, consider using sweets sweetened with alternatives like monkfruit or stevia. Controlling portion sizes and incorporating these sweets into balanced meals can satisfy cravings while maintaining health. This approach offers hopeful dietary options for those with diabetes.

• Plant sweeteners: Natural sweeteners such as stevia, monk fruit, and erythritol are great alternatives to refined sugar. They contain zero calories and carbohydrates, making them ideal for sweets without adding extra calories. These sweeteners offer health benefits like weight management and improved gut health and immunity.

• Low-fat or fat-free dairy products: While sugar alone doesn’t directly cause diabetes, the ingredients in sweets play a crucial role in increasing carbohydrates and affecting blood sugar levels. Ingredients like mawa, khoya, and condensed milk in Indian sweets contribute to their high carbohydrate content. These ingredients are made by evaporating and cooking milk until it becomes a semi-solid form. Paneer, or Indian cottage cheese, offers a healthier alternative. It’s rich in protein and calcium and can replace khoya or mawa in traditional Indian sweets. For those on plant-based diets or lactose intolerant, sweets can be made using vegan paneer from cashews or seeds. Using skimmed or double-toned milk paneer and plant-based sweeteners can also reduce the carbohydrate content for those watching their carb intake. These adjustments make traditional Indian sweets more suitable for managing blood sugar levels.

• Whole grains: Incorporating whole grains like oats, quinoa, and millet into sweets can help maintain stable blood sugar levels. These grains are rich in fiber, which is beneficial for overall health.

• Fruits and vegetables: Fruits like berries and apples, along with vegetables such as carrots, are packed with vitamins, minerals, and antioxidants. They’re also low in calories and carbohydrates, making them healthy choices for balanced nutrition.

• Nuts and seeds: Nuts like almonds and walnuts, along with seeds such as chia seeds, are packed with protein, fiber, and healthy fats. They keep you full and satisfied.

Here are 12 delicious Indian sweets by Zero Guilt that are diabetes-friendly. These treats use plant-based sweeteners with zero calories and healthy ingredients like complex carbs, paneer, and nuts. Enjoy them without worrying about your blood sugar levels spiking.

1. Low Carb Gulaab Jamun

According to a theory, Gulab Jamun was made accidentally by a chef serving Mughal emperor Shah Jahan. At Zero Guilt, our Carb Gulab Jamun is crafted using skimmed milk and almond flour for the soft dumplings, filled with nutritious almonds, pistachios, and saffron. These sweets are then soaked in a rose-flavored syrup made from plant sweeteners. This low-carb treat is suitable for those with type 2 diabetes. For type 1 diabetes, our clinical nutritionist recommends the keto version of Gulab Jamun, which is very low in carbs and doesn’t raise blood sugar levels.

2. Low-Carb Shahi Rabdi

Named “Shahi,” suggesting it was once a royal treat, this sweet is now made healthier at Zero Guilt. Milk and paneer are simmered until thick, creamy, and infused with saffron and natural rose extract for flavor. Carb Shahi Rabdi is garnished with almonds and pistachios, offering a diabetic-friendly alternative to traditional Indian sweets. It’s ideal for those with Type 2 diabetes, while a keto version is recommended for Type 1 diabetes.

3. Low-Carb Kaju Pista Roll

Enjoy the Low-Carb Kaju Pista Roll, where pistachios are gently flavored with cardamom, wrapped in a soft layer of cashews, and enhanced with a hint of cardamom. This treat blends traditional Indian essence with a modern twist, combining rich flavors and textures. It’s diabetes-friendly, suitable for both Type 1 and Type 2 diabetes.

4. Low-Carb Dry Fruits Phirni

Enjoy the Low Carb Dry Fruits Phirni made with almond milk, which is perfect for indulging without worrying about sugar levels. Packed with nutritious almonds, cashews, pistachios, and saffron, it offers a delightful traditional flavor. Enhanced with a touch of cardamom after preparation, it’s ideal for those with type 1 diabetes or following a keto diet due to its low carb content and zero calories. Type 2 diabetics can also opt for this delicious treat.

5. Low-Carb Badaam Halwa

Indulge in our Carb Badaam Halwa, a heavenly treat that puts a low-carb spin on a beloved classic. This delicious dessert satisfies your cravings guilt-free. Traditionally served during Vaisakhi, a festival celebrating the Sikh faith’s founding, it’s made by roasting almonds in ghee and cooking them in low-fat milk. Diabetics can enjoy it in moderation.

6. Low Carb Rasgullas

Rasgullas are round dumplings crafted from paneer, soaked in a sweet syrup infused with rose and cardamom flavors. Traditionally, sweetmakers use arrowroot powder and baking soda to bind and expand them, adding carbs and sugar. However, Our low-carb Rasgullas use only paneer and plant-based sweeteners, making them suitable for both diabetics to enjoy in moderation.

7. Low Carb Kalakand

Indulge in our guilt-free milky barfi, a healthy twist on the traditional Indian sweet. We’ve crafted this treat using sugar-free condensed milk and low-fat paneer, making it delicious yet lower carbs. Enhanced with the aromatic warmth of cardamom and crunchy nuts, our Low-Carb Kalakand is ideal for those with diabetes, satisfying cravings without guilt.

8. Low-Carb Malai Moon

Try our Low-Carb Malai Moon, where each piece blends cottage cheese with chenna and finely crushed dry fruits for a delightful nutty texture. Infused with saffron, these treats offer a rich, comforting flavor. With their low-carb profile, they’re a guilt-free indulgence that won’t weigh you down, perfect for enjoying without any carb concerns.

9. Low-Carb Chocolate Walnut Fudge

Enjoy our delectable, low-carb chocolate walnut fudge, crafted with natural unsweetened cocoa for a smooth and rich flavor. Each bite is enhanced with crunchy walnuts, making it even more delightful. With very low carbs, zero added sugars, and packed with nutrients, it’s a perfect treat for people with type 1 and type 2 diabetes to savor guilt-free.

10. Vegan Kaju Katli

Our vegan kaju katli is made from pure cashews and natural sweeteners, topped with crunchy pistachios for added flavor. Known as one of the most loved sweets in every household, it’s a staple at festive gatherings. Available in low-carb and keto variations, it’s a perfect treat that can be enjoyed by individuals with type 1 and type 2 diabetes.

Conclusion

In conclusion, these 10 healthy Indian sweets offer guilt-free indulgence for diabetics. With options like low-carb milky barfi, malai moon, chocolate walnut fudge, and vegan kaju katli, there’s something delightful for every diabetic’s sweet tooth. These treats are crafted to satisfy cravings without spiking blood sugar levels, making them perfect for festive occasions or everyday enjoyment.

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