Diabetics Rejoice!: September 2018

Saturday, September 22, 2018

Low Carb Pumpkin Cheesecake Pudding

Autumn is here!! As soon as the weather cools down in Maine, I start craving pumpkin spice goodies. I’ve made these Pumpkin Cheesecake Pudding Cups several times already. The warm spices in this dessert are so welcome at this time of year. The method of baking your puddings at 350 degrees, then reducing the temperature negates the need of using a water bath. The final result is creamy cheesecake deliciousness!

Low Carb Pumpkin Cheesecake Pudding

Makes 6 servings

8 ounces cream cheese, softened

1/4 cup sour cream

1/4 cup puréed pumpkin

1 tablespoon pumpkin pie spice

1 tablespoon almond flour

1 teaspoon vanilla extract

1/4 cup granulated erythritol (I used Golden LaKanto Monkfruit sweetener)

1/4 teaspoon stevia powder (I used Sweet Leaf brand)

2 eggs

1. Preheat the oven to 350 degrees. Place 6 custard cups or ramekins on a baking sheet; set aside.

2. Allow all of the ingredients to come to room temperature and place them into a large mixing bowl. Use a handheld or standing mixer to thoroughly beat the ingredients until a smooth batter forms. It may take a few minutes for the cream cheese to become smooth and well incorporated. Evenly divide the batter between the 6 custard cups or ramekins.

3. Bake the pudding at 350 degrees for 12 minutes, then turn the oven down to 250 degrees and continue baking for 20 minutes. Turn off the oven and crack the door open slightly. Allow the pudding to cool for about 15-20 minutes before removing them from the oven and placing the cups on a wire rack to cool completely. Once cooled to room temperature, chill the pudding cups in the refrigerator for at least 1 hour or until ready to serve. Top with whipped cream, if desired.

Nutritional Information per serving: 195 calories, 7.2 g carbohydrate (0.8 g dietary fiber, 1.3 g sugars, 4 g sugar alcohols), 16.4 g total fat (9.9 g saturated fat, 0 g trans fat), 113 mg cholesterol, 171 mg sodium, 59.6 mg calcium, 53 mg potassium, 2142 mg Vit A, 1 mg iron, 5.5 g protein. Net carbs per serving: 6.4 grams.

More about my experience with Type 2 diabetes:

After experiencing gestational diabetes while pregnant in 1988, it wasn't long before a diagnosis of Type 2 diabetes was made, and then, much later, I was correctly diagnosed with autoimmune Type 1.5 (Latent Autoimmune Diabetes in Adults, also known as LADA).

Like many people newly diagnosed, I had to read and learn what diabetes was all about. I did everything my doctor told me to do, took my medication exactly as prescribed, began to exercise more, I consulted with a diabetic nutritionist, I changed my carb-loving lifestyle to within the dietary guideline of my nutritionist and lost some weight. For many years, following the advice of the experts, I managed the disease fairly well. Yet, it concerned me that my need for medication continued to rise steadily, but I was told by my doctor that diabetes is a progressive disease and that what I was experiencing was normal. In a few years of trying diet change, exercise and oral medication alone, I was prescribed insulin to go along with the oral meds. My blood sugars stabilized, but my need for more and more insulin over time to manage good control continued to go slowly and steadily upward, along with my weight. With the larger and larger amounts of insulin (the fat storage hormone), it didn’t take long for me to become obese! I was not pleased because at the rate my need for meds was growing, it appeared that it wouldn't be long before my condition would be too difficult to control.

Finally, I said "enough!" Something had to change! I read The Diet Cure by Julia Ross and began a diet overhaul unlike anything ever suggested by my diabetic team. Two other books I highly recommend are The Blood Sugar Solution by Dr. Mark Hyman for a T2 diabetic and Dr. Bernstein’s Diabetes Solution by Dr. Richard Bernstein for a T1 or any diabetic on insulin. I cut out all white starches and grains from my diet and went 100% sugar free. (No expert had ever suggested I look at the sugar grams in the foods I ate before and I was shocked to discover large amounts hidden in most processed foods, even items not meant to be sweet!) I began to eat mainly fresh vegetables, very small amounts of fruit and only when it's in season (I love summer berries!), plenty of healthy fats and a moderate amount of high-quality protein. I now follow a Ketogenic diet which allows about 20-30 grams of good carbs per day, mainly in the form of non-starchy vegetables. I don't go out often but, when I do, I go to a restaurant where I know I can eat within my diet. By living this lifestyle, I lost over 65 pounds but, more than that, my need for medication grew less and less. I now need only very small amounts of insulin at meals and 4 units of long-acting insulin at bedtime (down from over 25 units when I was eating higher carb). The best part is that I’ve been able to stop all other oral prescription medications, as well! My blood glucose is always steady, in a normal range and hardly ever goes above 100 mg/dl. My A1c is consistently 4.9 or lower. These excellent health outcomes keep me motivated to stick with a keto lifestyle, plus I really enjoy the food!

I am now at my ideal weight and have kept it steady for over six years. My cravings for carbohydrates and my voracious "sweet tooth" are well controlled. I am motivated to cook and have made cooking healthy my #1 hobby. I'm excited about incorporating the alternative flours into my baking so I can occasionally still enjoy a dessert or bread product in my diet. The outlook of managing my diabetes and the future of my health is extremely positive.

If you're reading this and dealing with similar issues, take heart! You can make the necessary changes to your diet and lifestyle to share in this positive outlook, too. Just take it one day at a time, be good to yourself, and do not depend solely on medication. I had to face the fact: There is no "magic pill" out there! Instead, I needed to commit to eating well to heal myself from within. Remember, it's your future and your health; no one can do this for you! You owe it to yourself and your loved ones!

Saturday, September 22, 2018

Low Carb Pumpkin Cheesecake Pudding

Diabetics Rejoice!