How to choose cookies so that blood sugar does not increase
cookies have long been considered the "enemy" of people who need to control blood sugar. The reason is not difficult to understand: most traditional cookies use refined flour and white sugar, two quickly absorbed ingredients, causing blood sugar to spike and then plummet, causing fatigue and cravings.
However, according to nutritionists, if ingredients are changed, cookies can still become a health-friendly snack, even for people with prediabetes.
Jonathan Purtell, a registered nutritionist (USA), commented: "Cakes rich in fiber, protein and good fats will slow down the digestion of carbohydrates, helping blood sugar increase more stably".
5 types of cookies that are considered healthier
Almond powder cookies: Almonds are naturally low in carbohydrates, rich in protein and unsaturated fats. According to Kristen Carli, a nutrition master, an expert at WOWMD (USA), "this combination helps almond flour cookies increase blood sugar less than cakes made from refined flour". Almond butter cakes or almond snow cakes are popular choices.
Whole grain oatmeal cookies: Oats are rich in beta-glucan, a form of soluble fiber that helps slow down glucose absorption. Morgan Walker, visiting lecturer in physical science at Lebanon Valley College (USA), said that low-sugar, unbleached oatmeal cookies can help control blood sugar better.
Oatmeal cookies combined with dried nuts: When you add nuts to oatmeal, nutritional value increases significantly thanks to protein, healthy fats and fiber. Walker suggests using mashed bananas, unsweetened apple sauce or mashed sweet potatoes to create natural sweetness, reducing dependence on refined sugar.
Peanut butter cookies: Peanut butter and other nut butter are rich in protein and good fats, which help soothe blood sugar reactions. According to Carli, a simple recipe including nut butter, eggs and a small amount of sweetener is a good choice, especially for people with gluten intolerance.
Chia or flaxseed cookies: Unlike cookies made from cereals, chia or flaxseed cakes are rich in fiber and omega-3, which helps you feel full longer and stabilizes blood sugar. These cakes are typically lower in carbohydrates and have a better glycemic index, Carli says.
