Are you wondering what dessert to prepare for a person with insulin resistance? I recommend a quick and simple recipe for a sweet with a low glycemic index.
When it turned out that my closest friend was struggling with insulin resistance, I had a problem with what to offer her with coffee. The dietitian recommended that when preparing desserts, I should choose fresh and raw fruit, preferably berries, such as: blueberries, raspberries, blueberries, strawberries, blackberries, wild strawberries, gooseberries, currants and chokeberry. Unfortunately, most of them are available seasonally. Therefore, the expert advised to also use other fruits with a low glycemic index (i.e. GI ≤55). These include, for example, apples, pears, oranges, grapefruits, apricots, peaches.
Fruit dessert for insulin resistance. How to compose it?
A fruit dessert for a person at risk or suffering from insulin resistance should be composed with protein, because this food ingredient lowers the GI of the dish. It is also worth ensuring the presence of fiber, as it slows down the absorption of glucose, which reduces postprandial glycemia and reduces insulin secretion. Today I recommend you a delicious and proven recipe for a dessert for insulin resistance. My friend loves it when she comes to my place for coffee.
Recipe: Fruit on yogurt with oatmeal
Dessert for insulin resistance, although healthy, does not have to be boring. We combine fruit with products rich in protein and dietary fiber.
- Type of cuisine
- Preparation time
- 15 min.
- Number of servings
- a package of natural yogurt or Greek yogurt (no added sugar)
- 1/2 cup of fresh, whole blueberries and strawberries
- 2 tablespoons (20 g) pumpkin seeds
- 2 tablespoons (20 g) oatmeal
- a teaspoon of stevia (optional)
A method of preparing
- Place the yogurt in a bowl or cupIf you want the dessert to have a sweet taste, add stevia and mix the ingredients before putting the yogurt into the intended cup.
- Roasting oatmealHeat a dry, thick-bottomed frying pan and add the oatmeal. Roast them on high power, stirring frequently. After 3-4 minutes you will get slightly roasted flakes, and after 4-5 minutes you will get very roasted flakes).
- Sprinkle the yogurt with roasted flakes and pumpkin seedsAdd cooled oatmeal and pumpkin seeds to the yogurt placed in cups.
- Add fruit on top of the yogurtPlace the fruit on top and decorate them with fresh leaves (you can use fresh mint, basil, etc.)
It is worth knowing that if you have insulin resistance, you should avoid excessive crushing of fruit. It increases their glycemic index. A similar thing happens with fruits subjected to heat treatment.