[acb-diabetics] sugar plum dreams

[Patricia LaFrance-Wolf]

Sugar Plum Dreams

Marlene Koch, RD

Dec 15, 2009 

 

The dictionary defines a sugar plum as a small round or oval piece of sugary
candy. But for most of us, visions of sugar plums dancing in our heads
conjures

up a far vaster array of sweet holiday treats. From cakes, cookies, and
pies, to sugar-laced seasonal 

beverages

, and yes, plenty of sweet confections, the holiday season is arguably the
sweetest time of the year - and the most difficult when one is trying to
keep

 

carbohydrates

 and calories in check.

 

For those with diabetes the holiday season is especially challenging, as
carbohydrates, including sugar, have the greatest impact on blood glucose
levels. 

The good news is that sugar is not completely off limits for those with
diabetes.  Studies have found that 

blood sugar

 rises no higher in response to sugar than it does many other
carbohydrate-rich foods such as white bread, rice, or potatoes. Thus, the
current dietary

recommendations set forth by the American Diabetes Association state that it
is the total amount of carbohydrates consumed that is most important, not

the type.

 

While this means those with diabetes can eliminate other carbohydrates to
allow for an occasional yuletide treat, sugary holiday goodies can also
easily

break any carbohydrate budget. Fortunately, just a few simple adjustments
can keep visions of sugar plums from becoming dietary nightmares.

 

list of 1 items

. Think before you drink. Switch out sugary coffee, tea, and hot chocolate
drinks along with eggnog and sweet cocktails for those with less sugar.
Sugar-free

syrups such as gingerbread, pumpkin pie, and peppermint are available to
create homemade coffee drinks and Sugar Cookie Sleigh Ride and Candy Cane
Lane

are just two of the many holiday hot tea blends to be found. At holiday
parties, nix the 'nog and sweet cocktails in favor of a glass of wine,
cocktails

made without sugar, or sparkling water. (Check with your physician regarding
alcohol consumption. One to two drinks is usually acceptable with a meal for

those with diabetes.) 

list end

list of 1 items

. Keep sugar-free gum or mints on hand to help avoid temptations. Sweet
peppermint gum is a great holiday choice. 

list end

list of 1 items

. Swap out sugar-laden fudge for a piece or two of quality dark chocolate.
Dark chocolate is packed with antioxidants and is relatively low in added
sugar.

Two dark chocolate squares or five dark chocolate kisses is equivalent to
one carbohydrate exchange. When buying sugar-free chocolates be sure to read

the label for the carbohydrate content. Subtract one-half of the grams of
sugar alcohol from the total carbohydrate to determine the net carbs. Limit
consumption

of sugar-free candies to avoid gastric distress. 

list end

list of 1 items

. When baking reduce the amount of sugar called for by 25%, switch to a
sugar substitute baking blend (such as Splenda Sugar Blend for baking), or
look

for 

recipes

 that have been formulated with no-calorie sugar substitutes to further
reduce carbohydrates. 

list end

 

  

Chocolate Peppermint Meringue Cookies

 

Studded with both chocolate and peppermint, these meringues are the stuff
sugar plum dreams are made of. Better yet, because meringue cookies do not
require

flour, they are lower in carbohydrates than most cookies. (Do not eliminate
the sugar entirely as the cookies will not dry out properly).

 

Ingredients

 

3 large egg whites (room temperature)

 

1/8 teaspoon cream of tartar

 

6 tablespoons Splenda Sugar for Baking or 6 tablespoons EACH Splenda
granulated and granulated sugar

 

6 tablespoons mini-chocolate chips

 

3 tablespoons crushed sugar-free peppermint candies (about 6)

 

Directions

 

1. Preheat the oven to 225 degrees.

 

2. Line a cookie sheet with either parchment or foil.

 

3. Place egg whites in a grease free bowl. Add cream of tartar and beat
until frothy. Slowly beat in Splenda Sugar for Baking or Splenda granular
and sugar

1 tablespoon at a time until egg whites are stiff. Fold in chocolate chips
and peppermint with a spatula or spoon.

 

4. Drop the cookie mixture using a tablespoon onto cookie sheet, lifting the
spoon to create rounded mounds. Do not spread batter.

 

5. Place in oven and bake one hour or until dry to touch and easy to remove
from pan.

Serves 24 (1 cookie)

 

Calories 30; Fat 1 gram (0 saturated); Carbohydrate 6 grams (sugar 8 grams);
Fiber 0 grams; Protein 1 gram; Sodium 30 milligrams

 

Diabetic Exchange = 1/2 Other Carbohydrate

 

For more informormation visit 

www.marlenkoch.com

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