Safe sin-sations
Fibre-filled walnut and flax cookies offer all the joy, little of the guilt
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Hey there, time traveller!
This article was published 16/12/2020 (2089 days ago), so information in it may no longer be current.
The holiday season can often be the most difficult time of the year for those with diabetes.
While large family gatherings and office parties have been curtailed by the COVID-19 pandemic, the season’s usual temptations of carbs, sweets and alcoholic beverages, and the threat of blood sugar levels rising to harmful levels, remain.
The key when confronting all these tasty Christmas dishes and desserts that are high in sugar, fat and salt is moderation, says Ann Besner, manager of research and policy for Diabetes Canada.
“For people living with diabetes or prediabetes, many celebratory foods present a particular challenge because consuming them can make blood sugar control more difficult,” Besner says.
One aspect of life in 2020 may help people with diabetes and those with prediabetes. Christmas is usually a busy time, what with people scurrying from store to store buying gifts, food for parties and gatherings and visiting friends and relatives.
The hustle and bustle can often mean skipping meals, workouts or making poor meal choices, all of which can adversely affect blood-sugar levels, Besner says.
Family dynamics can also be a troublemaker for those managing their diets. One of the causes of overeating at Christmas time can be guilt: no one wants to offend those who have spent so much time creating the holiday feast. Besner suggests being decisive and unapologetic about how much they want to eat and drink.
She says those with dietary restrictions, whether they have diabetes or not, can resent food observations from loved ones or friends.
“Very few people appreciate having their diets scrutinized or criticized. Nobody wants the food police at the holiday table,” she says. “Many people with diabetes are very aware of the impact food has on their disease management and what they need is support to eat well, not judgment.”
Besner says cancelling desserts entirely is a fruitless endeavour, especially when everyone else at the family table is enjoying them. Treating desserts like alcoholic beverages is one way to approach them — know when to say when.
“People with and without diabetes can certainly enjoy cookies, chocolates and sweet desserts,” she says. “Cutting desserts into smaller pieces can allow for a taste of several different types.
“Walking away from the dessert tray after selecting some sweets can also help — out of sight, out of mind.”
While most of the cookie recipes in the Free Press’s 12 Days of Christmas Cookies can be carb-loaded sugar bombs, Diabetes Canada offers a healthier alternative for today’s Christmas cookie.
Walnut and Flax Carrot Cookies, which first appeared on the charity’s 2018 Healthy Living Calendar, still have some sugar, but thanks to rolled oats, this cookie is a good source of fibre — one cookie will net you six per cent of your daily fibre intake, according to Diabetes Canada’s nutritional information.
There also are dozens of other recipes at diabetes.ca, from breakfast bites to main courses and desserts, all of which include complete nutritional details like those seen on labels at the supermarket.
alan.small@freepress.mb.ca
Twitter:@AlanDSmall
Alan Small
Reporter
Alan Small was a journalist at the Free Press for more than 22 years in a variety of roles, the last being a reporter in the Arts and Life section.
Our newsroom depends on a growing audience of readers to power our journalism. If you are not a paid reader, please consider becoming a subscriber.
Our newsroom depends on its audience of readers to power our journalism. Thank you for your support.
Moderation tips
Diabetes Canada’s Ann Besner offers five tips for everyone on how to keep holiday celebrations from turning into tales of overindulgence.
● Avoid eating less during the day before a big holiday meal. When it comes time to eat, overwhelming hunger can lead to overconsumption.
● Practise portion control. Sampling a small amount of many different things at the holiday buffet is a reasonable way to eat and helps people avoid feelings of deprivation.
● At mealtime, fill at least half a plate with vegetables. Salads, veggies served raw and those that are steamed, baked or roasted and prepared with little to no added fat or salt are all delicious and healthy options. The fibre in vegetables helps promote feelings of satiety (or fullness), making it easier to not overindulge in other things.
● Move away from the table or out of the kitchen if grazing is an issue.
● Try to keep exercise and other fun activities such as games and spending time outdoors in the picture to avoid too much eating and sedentary time.
Walnut and Flax Carrot Cookies
Makes 24 cookies
Ingredients
125 ml (½ cup) canola oil
150 mL (2/3 cup) brown sugar, lightly packed
1 egg
5 ml (1 tsp) pure vanilla extract
175 ml (¾ cup) whole-wheat or all-purpose gluten-free flour
175 ml (¾ cup) rolled oats
60 ml (¼ cup) ground flaxseed
125 ml (½ cup) chopped walnuts
10 ml (10 mL) cinnamon
1 ml (¼ tsp) baking soda
250 mL 1 cup finely grated carrots, packed
Instructions
Preheat oven to 180 C (350 F). Line a baking sheet with parchment paper.
In a mixing bowl, beat together canola oil, sugar, egg and vanilla.
In a separate bowl, toss together flour, oats, flaxseed, walnuts, cinnamon and baking soda.
Add dry ingredients and carrots to the wet ingredients and stir well by hand to combine.
Scoop tablespoon-sized portions and place on a cookie sheet, about 5 cm (2 inches) apart. Bake for 13 to 15 minutes.
Alan Small
Reporter
Alan Small was a journalist at the Free Press for more than 22 years in a variety of roles, the last being a reporter in the Arts and Life section.
Our newsroom depends on a growing audience of readers to power our journalism. If you are not a paid reader, please consider becoming a subscriber.
Our newsroom depends on its audience of readers to power our journalism. Thank you for your support.
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