What custard can diabetics eat? A guide to sugar-free and low-carb options

According to a 2024 article, people with diabetes do not have to avoid dessert entirely, with many safe options available. However, traditional custard is often high in sugar and carbohydrates, which can cause blood sugar spikes. The good news is that with a few simple modifications and the right ingredients, a delicious and satisfying custard can be enjoyed by most diabetics in moderation.

Quick Summary

This guide explores which custard options are safe for diabetics by focusing on sugar-free sweeteners, low-carb bases, and portion control. It provides simple, balanced recipes and outlines the key ingredient swaps necessary to create a delicious, diabetes-friendly dessert.

Key Points

• Opt for Sugar-Free Sweeteners: Use natural, low-calorie alternatives like Stevia, Erythritol, or Monk Fruit instead of regular sugar to avoid blood sugar spikes.

• Choose a Low-Carb Milk Base: Replace dairy milk with unsweetened options such as almond milk, coconut milk, or heavy cream to reduce the overall carbohydrate content.

• Thicken with Care: Use eggs as a natural thickening agent and minimize or eliminate cornflour to control carbohydrate load.

• Mindful Portion Control: Even with sugar-free recipes, consuming custard in moderation is essential for maintaining stable blood sugar levels.

• Consider Store-bought Options: Look for pre-made, no-added-sugar custard powders or sugar-free pudding mixes, but always double-check nutritional labels for total carbohydrate count.

• Balance with Healthy Add-ins: Enhance your custard with healthy fats from nuts or fiber from fresh berries to further regulate blood sugar.

• Monitor and Consult: After introducing new ingredients, monitor your blood sugar to see how your body reacts. Always consult a healthcare provider or dietitian for personalized advice.

Traditional custard, made with high amounts of sugar and whole milk, poses a significant risk for blood sugar spikes for those managing diabetes. However, the beloved dessert doesn't have to be off-limits. By making smart swaps for the key ingredients—sweeteners, milk, and thickeners—it is possible to create a version that is both delicious and suitable for a diabetes-friendly diet. The secret lies in focusing on ingredients that do not cause a rapid rise in blood glucose and consuming them in controlled portions as part of a balanced meal plan.

Making Diabetic-Friendly Custard at Home

Creating a diabetic-safe custard from scratch gives you complete control over the ingredients. This allows for the use of healthier substitutes that can reduce the overall carbohydrate and sugar content. Homemade versions can be customized to individual dietary needs and preferences, such as adjusting sweetness or fat levels.

Choosing Your Ingredients Wisely

To make a custard that won't spike your blood sugar, you need to rethink the traditional recipe. Here are the key substitutions:

• Sugar Substitutes: Instead of refined white sugar, opt for natural, low-calorie sweeteners like Stevia, Erythritol, or Monk Fruit. These do not raise blood sugar levels and provide the sweetness you desire. For example, the recipe from Diabetes Australia uses Splenda, a popular sugar substitute, to achieve a rich, sweet flavor.
• Milk Alternatives: Traditional custard uses whole milk, which contains lactose, a natural sugar. To lower the carbohydrate count, consider unsweetened almond milk, coconut milk, or even heavy cream for a richer, keto-friendly version. Some protein-fortified milks designed for diabetics are also an option.
• Thickeners: Some recipes use eggs alone for thickening, but many rely on starch-based powders. If using a pre-packaged custard powder, look for a no-added-sugar (NAS) variety or rely on a small amount of cornflour, being mindful of the portion size.

A Simple Recipe for Sugar-Free Custard

This is a basic, versatile recipe that can be adapted to your taste.

Ingredients:

• 2 cups unsweetened almond milk
• 3 large egg yolks
• ¼ cup erythritol or monk fruit sweetener
• 2 tablespoons cornflour (optional, for thicker custard)
• 1 teaspoon vanilla extract

Instructions:

1. In a saucepan, heat the milk over medium heat until it is warm, but do not let it boil.
2. In a separate bowl, whisk together the egg yolks and sweetener until combined and light in color.
3. If using cornflour, whisk it into the egg yolk mixture until smooth.
4. Slowly and gradually pour a small amount of the warm milk into the egg mixture while whisking continuously to temper the eggs. This prevents the eggs from scrambling.
5. Pour the tempered egg mixture back into the saucepan with the remaining milk. Stir constantly over low-medium heat until the custard thickens to your desired consistency.
6. Remove from the heat and stir in the vanilla extract. Pour into serving dishes and refrigerate for at least 1-2 hours to chill before serving.

Pre-Made and Alternative Custard Options

For those who prefer not to cook, or are looking for other dessert alternatives, there are ready-made products and different kinds of low-carb puddings that can also be suitable for a diabetic diet.

• Store-bought Custard: Some brands offer no-added-sugar (NAS) or sugar-free custard powders. Always read the nutritional labels carefully, as these may still contain carbohydrates from milk or starches that can affect blood sugar levels.
• Sugar-Free Pudding Mixes: Many companies sell sugar-free pudding and gelatin mixes. These often rely on artificial sweeteners and are a quick way to enjoy a custard-like dessert. Again, check the label for total carbohydrates.
• Chia Seed Pudding: For a fiber-rich, low-carb alternative, chia seed pudding made with unsweetened nut milk is an excellent choice. Chia seeds swell to create a pudding-like texture, and you can sweeten it with your preferred low-calorie sweetener.

Ingredient Comparison for Diabetic-Friendly Custard

Ingredient Category	Diabetic-Friendly Choice	High-Glycemic Option (Avoid)	Reason for Choice
Sweetener	Stevia, Erythritol, Monk Fruit	White Sugar, Corn Syrup, Honey	These sweeteners have zero or minimal impact on blood sugar levels.
Milk Base	Unsweetened Almond, Coconut Milk, Heavy Cream	Full-fat dairy milk, Sweetened Condensed Milk	Lower in carbohydrates and sugar, reducing the risk of a blood sugar spike.
Thickener	Eggs, small amount of Cornflour	Excess Cornflour or Starch	Eggs are a natural protein source, while minimizing starch reduces carb load.
Flavoring	Pure Vanilla Extract, Nutmeg, Cinnamon	Artificial Flavorings with hidden sugars	Natural flavorings add taste without affecting blood glucose.
Toppings	Fresh Berries, Sliced Almonds	Sugared Fruits, Chocolate Syrup	Fiber from fresh fruit helps slow sugar absorption; nuts add healthy fats.

Important Considerations

Even with diabetic-friendly ingredients, it's crucial to practice moderation. Portion control remains a key strategy for managing blood sugar. The custard should be treated as an occasional treat, not a daily staple. Pairing a small portion of custard with other foods containing protein, fiber, and healthy fats can also help stabilize blood sugar levels. It is always recommended to monitor your individual blood sugar levels after consuming a new recipe to understand how your body reacts. Consulting with a healthcare provider or a registered dietitian can provide personalized guidance tailored to your specific health needs.

Conclusion

Diabetics can indeed eat custard, provided it is prepared thoughtfully with low-carb and sugar-free ingredients. By using alternatives like non-dairy milk, low-calorie sweeteners such as stevia, and watching portion sizes, this classic dessert can be enjoyed without compromising blood sugar control. Recipes for homemade versions are readily available, giving individuals the power to customize their dessert to fit their dietary plan. For those with less time, sugar-free instant pudding mixes and other alternatives like chia seed pudding offer convenient options. Embracing these smart swaps and maintaining mindful eating habits allows for a sweet treat that aligns with a healthy, diabetes-friendly lifestyle.

Keto custard recipe link

For a delicious, rich, and sugar-free Keto Egg Custard recipe, consider visiting Sugar-Free Mom for inspiration and detailed instructions: Easy Best Sugar Free Low Carb Keto Egg Custard.

Frequently Asked Questions

Can diabetics eat traditional custard?

No, traditional custard is high in sugar and carbohydrates, which can cause significant spikes in blood sugar levels. It is best to avoid it and opt for a diabetic-friendly alternative.

Are sugar-free custard powders safe for diabetics?

Sugar-free custard powders can be a better option, but it's crucial to read the nutritional label. They may still contain carbohydrates from thickeners that can impact blood sugar levels, so portion control is still necessary.

What sweeteners can I use for diabetic custard?

Use low-calorie, natural sweeteners such as Stevia, Erythritol, Monk Fruit, or Splenda. These sweeteners do not raise blood sugar levels.

What milk is best for diabetic custard?

Unsweetened almond milk, coconut milk, or heavy cream are excellent low-carb milk alternatives that reduce the sugar content compared to traditional cow's milk.

How can I thicken custard for diabetics without adding too many carbs?

The eggs in the recipe act as a natural thickener. You can also use a very small amount of cornflour, but be mindful of the total carbohydrate contribution.

What are some healthy toppings for diabetic-friendly custard?

Fresh berries (such as strawberries or blueberries), a sprinkle of cinnamon or nutmeg, or chopped nuts like almonds and walnuts make excellent, healthy toppings.

Is portion size important for diabetic custard?

Yes, absolutely. Even with sugar-free ingredients, portion control is essential. Consuming too much can still impact blood sugar levels, so it's best to enjoy it in small, controlled servings.