Will This Instagram Recipe Make My Blood Sugar Go Up?
There are many viral recipes that are healthy but may impact your blood sugar. This post looks at the carbs and how to evaluate popular recipes.
Joanna Brown is a mindful eating professional who explains, βYou have to be human first.β I love it! I follow Joanna on IG and found these Morning Glory Muffins I wanted to try.
I have highlighted the parts of her recipe that are likely to increase blood sugar.
1 cup Almond Flour ( or gf flour or plain baking flour)
1 cup Oats
1/2 tsp Cinnamon
1/4 tsp Sea Salt
2 tsp Baking Powder
1/2 cup Golden Raisins
3 tbsps Olive Oil
1/4 cup Maple Syrup
2 Egg π₯ ( or flax egg for vegan π± friends)
1/4 cup Unsweetened Almond Milk π₯ or milk of choice
2 Carrot π₯ ( grated)
1 Banana π (ripe and mashed)
1 orange π zested
1/3 cup dark chocolate chip or cacao nibs
I calculated the nutrition information for the Morning Glory Muffins recipe based on the ingredients listed. The full breakdown is at the end of this article.
Carbohydrates: ~258.2g or 21 grams per muffin
Fats: ~128.6g or 10 grams per muffin
Proteins: ~54.05g or 4.5 grams per muffin
Please note that these values are estimates and may vary based on factors such as the specific brands of ingredients used and any variations in quantities or preparation methods.
What do these numbers mean?
The 21 g of carbohydrates per muffin are well within the 30-75 gram range I suggest PER MEAL. If you had two for breakfast, this would be 42 g carbohydrates. If you were thinking of a snack, this amount of carbs fits into the 15-30 g range for snacks as well, so carb-wise, these are a lovely choice.
Shifting from the theoretical to the actual, I like coffee in the morning, so I would like to eat these muffins with coffee. This might jack my blood sugar, which is why, carb-wise, swapping liquid Stevia for maple syrup would also blunt the rise in blood glucose.
Here is how: Liquid sweeteners are the best substitute for liquid stevia β for ten drops of liquid stevia, use about a tablespoon of honey, maple syrup, or brown rice syrup. Stevia is very sweet, and I would suggest starting with ten drops vs the 40 drops suggested from a Google search.
I hope this helps you understand where carbs are in your diet and how you can improve your blood sugar, no weight loss required!
Almond Flour (1 cup):
Carbohydrates: ~12g
Fats: ~56g
Proteins: ~24g
GF Oats (1 cup):
Carbohydrates: ~27g
Fats: ~5g
Proteins: ~7g
Cinnamon (1/2 tsp), Sea Salt (1/4 tsp), Baking Powder (2 tsp):
These ingredients contribute negligible macronutrients.
Golden Raisins (1/2 cup):
Carbohydrates: ~65g
Fats: ~0.5g
Proteins: ~3g
Olive Oil (3 tbsps):
Carbohydrates: 0g
Fats: ~36g
Proteins: 0g
Maple Syrup (1/4 cup):
Carbohydrates: ~52g
Fats: 0g
Proteins: 0g
Egg (2 eggs):
Carbohydrates: ~1.2g
Fats: ~10g
Proteins: ~12g
Unsweetened Almond Milk (1/4 cup):
Carbohydrates: ~1g
Fats: ~0.5g
Proteins: ~0.25g
Carrot (2 grated):
Carbohydrates: ~12g
Fats: ~0.2g
Proteins: ~1g
Banana (1 ripe and mashed):
Carbohydrates: ~27g
Fats: ~0.3g
Proteins: ~1.3g
Orange zest (from 1 orange):
Carbohydrates: ~5g
Fats: ~0.1g
Proteins: ~0.5g
Dark Chocolate Chips (1/3 cup):
Carbohydrates: ~45g
Fats: ~15g
Proteins: ~3g
Adding up the totals:
Carbohydrates: ~258.2g
Fats: ~128.6g
Proteins: ~54.05g