Introduction
Maintaining a healthy diet if you have diabetes is crucial for managing the condition. The good news is giving up all the foodstuffs you love is not necessary. You can still have your favourite foods but in moderation. The trick is to follow an intelligent diabetes-friendly diet. Nowadays, various healthy snacking options are available for people with diabetes, and diabetic biscuits are one of them. Let us explore how safe they are to consume.
Changes in diet can cause fluctuations in blood glucose volumes. An important thing to watch out for is dangerously high or low blood sugar levels in the bloodstream. Low sugar levels, especially, can be dangerous if left untreated.
What are the symptoms of low blood sugar?
Sudden reduction of carbohydrates in your diet may lead to hypoglycemia (low sugar levels in the blood). The signs include:
● Dizziness
● Constant fatigue
● Profuse sweating
● Increased palpitations
● Dry lips
● Blurred vision
● Anxiety and irritability
How to deal with low sugar levels?
The quick-fix remedy for hypoglycemia is to consume a sugary drink or a snack. Once the sugar levels have stabilised, you can move on to the main meal. Diabetic biscuits that contain slow-release carbohydrates are great options to snack on if it is not your meal-time yet.
Which biscuits are best for people with diabetes?
The regular store-bought biscuits are usually high in carbs, starch, and sugar. Hence, they are unsuitable for a diabetic diet - choosing foods with a low glycemic index (GI) is essential to maintaining normal sugar levels.
Diabetic biscuits are made using diabetes-friendly ingredients like oatmeal, millets, low-carb or wholemeal flours, skimmed milk and dry fruits. Here is a list of diabetic biscuits that can be included for tea-time snacking:
1. Oatmeal cookies
Oat kernels with their husks removed (oatmeal) are high in fibre and protein. Oats have a low GI and are beneficial for heart health. Furthermore, they can help control cholesterol levels. Oats' fibre-rich composition leaves you feeling satiated for extended periods. Diabetic biscuits made of oatmeal can also help regulate digestion apart from keeping the blood sugar levels in check.
2. Millet cookies
Millets have a low GI, which does not spike blood sugar levels, and their high soluble fibre content enables slow digestion and maintains healthy cholesterol. Usually fortified with chia seeds and dry fruits, millet cookies are nutritious snacks for people with diabetes.
3. Multi-grain, sugar-free diabetic biscuits
Multi-grain cookies have low-fat content and are infused with the goodness of ragi, wheat flour, soya, bajra, quinoa flour, and oats. There is no added sugar, which does wonders for regulating blood glucose levels. The high content of fibre bran improves digestive and cardiovascular health.
4. Almond cookies
Almonds are rich in protein and beneficial (unsaturated) fats. It improves cardiac health, and its high vitamin E and magnesium content help improve bone health and manage blood pressure. Almond flour is the perfect alternative to all-purpose flour for a diabetes-friendly diet.
5. Low-carb peanut butter cookies
Low-carb varieties of peanut butter which are low in fat, sugar, and salt, are ideal snacking options for people with diabetes. Since peanut butter has a low GI, it can be included in a sugar-free form.
How safe is it to consume sugar-free biscuits?
Diabetic biscuits labelled as "sugar-free" in the market are generally rich in vitamins, minerals, and casein proteins. These are great for weight management, controlling sugar levels, and instantly satisfying hunger cravings.
Things to watch out for when you buy "health biscuits"
When you are following a diabetic diet, make sure your diabetic biscuits do not contain these ingredients:
● Refined flour
● Added sugar
● Preservatives
● Salt
● Saturated fats
Healthy alternatives for ingredients while baking diabetic biscuits
Consuming diabetic biscuits as a snack is an excellent way to prevent low sugar levels in the blood. However, having diabetes does not mean that you should miss out on the joy of baking. Here is a list of diabetes-friendly alternatives that you can use while baking diabetic biscuits instead of the usual ingredients:
● Flour
Swap refined flour with wholemeal flour, which is high in soluble fibre, reduces cholesterol levels and helps in better management of blood sugar levels.
● Butter
Replace butter with canola oil or olive oil. These oils are devoid of trans fats, which make them suitable for increasing insulin sensitivity in the bloodstream. You can add unsweetened yoghurt or skimmed milk to compensate for the quantity while baking.
● Sugar
Instead of sugar, use dried fruits like raisins, sultanas, and currants as natural sweetening agents. Fresh fruits may be used too. Stevia, monk fruit sweeteners, and sugar alcohols are some recently trending substitutes for sugar.
Conclusion
Diabetic biscuits can perfectly accompany your morning and evening tea/coffee. They keep the blood sugar levels in check and satisfy hunger cravings. However, one should consume them in moderation to maintain a healthy weight.
