Sugar Free Waffles: Keeping a Taste for Waffles While Managing Diabetes

Enjoying Waffles While Maintaining Healthy Blood Sugar

Waffles are a cherished breakfast comfort food for good reason. Who doesn't love digging into a crispy, fluffy waffle tower dripping with sweet maple syrup? However, traditional waffle recipes can quickly send blood sugar levels soaring out of range, which is problematic for the growing number of people with diabetes or prediabetes.

Thankfully, with a few adjustments, people managing their blood sugar can still keep enjoying waffles as part of a healthy diet. The secret lies in using a sugar free waffle mix made with diabetic-friendly ingredients.

Benefits of Sugar Free Waffle Mixes

The right sugar free waffle mix makes it easy to whip up fresh homemade waffles that align with conventional nutrition guidance for people with diabetes, including:

• Lower carbohydrates - Less than 45g carb per serving
• High fiber - 5g or more per serving
• No added sugars - Sweetened naturally if at all
• Heart healthy fats and proteins
• Lower glycemic index

This leads to more gradual, moderate increases in blood glucose instead of sudden spikes. Using sugar free mix also generally cuts a significant amount calories, making it easier to maintain healthy portion sizes and body weight.

Choosing the Best Sugar Free Waffle Mix

Walk down any grocery aisle and you’ll see why analyzing nutrition labels is key when selecting a sugar free waffle mix to manage diabetes.

Ideally, look for words like “keto friendly” or “low carb” on the label, then scan the nutrient profile for:

• Less than 5-10g net carbs per serving
• At least 5g of dietary fiber per serving
• Minimal added sugars or sweeteners
• 5-10g of protein per serving

Some of top pre-made sugar free waffle mixes that meet these guidelines include:

Birch Benders Keto Waffle Mix

With only 5g net carbs and 9g of protein per serving, Birch Benders Keto mix makes it easy to start your day protein-packed waffles without spiking blood sugar. It’s sweetened using stevia and gets extra flavor from vanilla.

Kodiak Cakes Power Cakes Mix

Kodiak Cakes are a solid choice thanks to 10g protein, 5g sugar, and lower glycemic whole grains from oats and quinoa that provide more steady, sustainable energy Release. They come in plain or flavors like chocolate or pumpkin spice.

Pancake & Waffle Mix by No Sugar Added

As the name implies, NSA Waffle Mix is free from added sugars thanks to sweetening from apple juice, stevia and vanilla. With just 9g net carbs and extra fiber, they won’t overload glucose levels.

Homemade Sugar Free Waffle Recipes

While pre-mixed waffle batters simplify prep, you can further control ingredients associated with blood sugar response by making your own custom mix tailored to your dietary needs.

Substitute all-purpose flour with healthier low glycemic alternatives:

• Almond flour
• Coconut flour
• Chia flour
• Oat fiber

Then balance with blood sugar friendly proteins plus sweetness from non-carby ingredients:

• Unflavored whey protein
• Psyllium husk powder
• Organic stevia extract
• Cinnamon
• Vanilla extract

Keto Coconut Flour Waffles

Low in carbs and calories compared to regular flour, coconut flour has a mild sweetness requiring little added sugar. Paired with protein powder, this recipe keeps net carbs under 5g.

Ingredients:

• 1 1⁄4 cups coconut flour
• 1 scoop (25g) vanilla whey protein
• 1 1⁄2 tsp baking powder
• 1⁄4 tsp cinnamon
• Pinch of salt
• 3 eggs
• 1 3⁄4 cup almond milk
• 1 tsp sugar free maple syrup (optional)

Instructions:

1. In large bowl, whisk together dry ingredients
2. Beat in eggs, milk and maple syrup until fully blended
3. Pour batter into heated, greased waffle maker
4. Cook 3-5 minutes until crispy and golden

Protein-Packed Chia Seed Waffles

Tiny in size but huge in nutritional benefits, fiber-filled chia seeds thicken up this sugar free batter that’s both low glycemic and high in muscle-maintaining protein.

Ingredients:

• 1 cup chia seed flour
• 1 scoop (25g) chocolate whey
• 2 tsp baking powder
• 1⁄4 tsp cinnamon
• Pinch of salt
• 2 eggs
• 1 cup unsweetened almond milk
• 1⁄2 tsp stevia glycerite

Instructions:

1. Mix all dry ingredients in large bowl
2. Whisk in wet ingredients until fully incorporated
3. Cook in waffle maker 5 minutes
4. Top with raspberries, cacao nibs, nuts

Going Sugar Free While Still Being Sweet

You don’t have to fully sacrifice that sweet tooth when making sugar free waffles tailored for controlled blood sugar. Natural sugar substitutes like stevia, erythritol or monk fruit provide plenty of sweetness. Going sans syrup may take an adjustment, but a smear of no-added sugar jam or peanut butter can satisfy!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.