Sugar is not inherently ‘bad’ and you do not have to give it up completely to improve your health or to reduce your risk of developing diabetes.
Sometimes recipes include unnecessary amounts of sugar and the sugar content can be reduced whilst still creating tasty foods. There are also ways to consume sweeter foods without causing spikes in blood sugar and insulin levels.
For example, consuming a dessert after a balanced meal that contains protein, fats, complex carbohydrates and fibres can help to delay digestion and absorption of sugars, therefore reducing sharp spikes in blood sugar.
Another way to enjoy sweet foods whilst also keeping blood sugar levels steady is to choose naturally sweet foods that do not contain unnecessary added sugars and which also contain fibres that help to slow the release of sugar into the blood. For example, apples, bananas, berries, dried fruit and nut bars or home-made flapjacks using honey as a sweetener.
If you are looking for a tasty sweet treat but want to avoid jumping on the blood sugar roller coaster, try this easy to make nutritious, low glycaemic bar containing bananas, oats, dark chocolate chips, coconut, seeds and cinnamon!
Low Sugar Chocolate And Oat Bar
- 5 large ripe bananas
- 350g oats
- 1 teaspoon cinnamon
- 50g dark chocolate chips
- 60g desiccated coconut
- 70g mixed pumpkin seeds and sunflower seeds
- 1-2 tablespoons honey (optional)
- Preheat the oven to 190 degrees Celsius
- Peel the bananas and chop them up into a large bowl
- Mash the bananas up - a potato masher works well for this
- Add the oats, cinnamon and coconut and mix well
- Then add the dark chocolate chips, seeds and honey (if using) and mix again.
- Once combined, spread the mixture out evenly onto a greased baking tray (with sides).
- Bake in the oven for approximately 20 minutes, checking occasionally to make sure they don’t burn.
- Remove from the oven and allow to cool then cut into bars.
- Enjoy as a mid-morning treat with a cuppa, or after a meal later on in the day to satisfy any sweet cravings you might have.