Is Kulfi good for diabetes or not? Let’s break the facts. Kulfi is a delicious frozen desert which is liked by most people because of its creamy texture and is rich in flavors. You can get this traditional ice cream everywhere in India like festivals, weddings and even where you go for a walk but the question in our article is whether people having diabetes can eat kulfi?
Since diabetes is mostly caused by our diet, our blood sugar depends on what we are eating and as far as kulfi is concerned, traditional kulfi is made with full-fat milk, sugar, condensed milk, and flavorings like cardamom, saffron, or dry fruits. It contains high sugar and carbohydrates due to which our blood sugar level can spike. Basically kulfi is not recommended for diabetics.
What is kulfi?
Kulfi is an Indian ice cream but it is thicker, creamier and melts much slower than normal ice cream. Unlike Western ice cream, kulfi doesn’t require churning. This gives it a rich, caramelized taste It is made by:
1. Boiling milk well until it reduces and thickens
2. Adding sugar for sweetness.
3. And multiple flavors are added to it like cardamom rose, pistachios and saffron.
4. After that, freeze the mixture in molds to create the classic kulfi sticks or cones.
Kulfi’s Nutrition Breakdown
| Nutrient | Amount (Range) |
|---|---|
| Calories | 200 – 260 kcal |
| Fat | 10 – 18 g |
| Carbohydrates | 20 – 30 g (mostly sugar) |
| Protein | 3 – 5 g |
For diabetics people the concern is high sugar or carbohydrates which can affect their health. People with diabetes should not eat kulfi on a regular basis and even single time in a week as it can spike their blood sugar level which also affects their health which can be harmful if eaten frequently or in large portions.
How Kulfi Affects Blood Sugar:
- Hidden Sugar Rush: Kulfi contains refined sugar which gets absorbed in our bloodstream very quickly and causes a spike in our blood sugar level.
- Hidden calories: Kulfi contains both fats and sugar which combine to give calories and it also leads to weight gain. Since obesity increases due to insulin resistance it becomes difficult to control diabetes.
- Low Fiber: Fiber helps in slowing down the sugar absorption but Kulfi has almost no fiber.
- Easy to Overeat: because Kulfi is so sweet and delicious that people often eat more than they should.
Better Options for Diabetics:
People with diabetes can also enjoy kulfi but there are some modifications by which they can enjoy the taste and flavor of kulfi and it does not have any effect on their blood sugar level. So let’s tell you below how you can enjoy it and I will also share a recipe with you by which you can make diabetes-friendly kulfi.
- Natural Sugar: We use stevia, monk fruit, or erythritol instead of refined sugar. Which is naturally sweet and will not have any effect on our blood sugar level.
- Low-Fat Milk: Instead of full-fat milk, we can use low-fat milk, almond milk, or soy milk which reduces calories and unhealthy fat while keeping the creaminess.
- Nut & Seed: we can also add almonds, pistachios, walnuts, or chia seeds. Because nuts add healthy fats, protein, and fiber, which help slow down sugar absorption.
- Fruits Sweetness: we can also add a small amount of mashed mango, strawberries, or banana for natural sweetness.
Recipe: Diabetic-Friendly Kulfi:
Ingredients:-
For Nut Milk:-
1 cup Almonds, soaked
1 cup Cashews, soaked
4 cups Water
For Dates Paste:-
2 cups Dates, soaked Water
Saffron
1 tsp. Cardamom Powder
Method:-
- In a mixer/grinder, grind together almonds and cashews with the water and make a paste.
- Sieve this paste and keep aside.
- Make a smooth paste of dates by grinding them with water and mix with the nut milk.
- Now add saffron, cardamom powder and freeze for 4 hours.
- Then grind the frozen mixture again in a mixer/grinder.
- Assemble the Kulfi as shown in the video and freeze until the Kulfi is set.
Benefits:
- Low in sugar and calories.
- Rich in protein and healthy fats from nuts.
- Safe for diabetics in small portions.
Other Healthy Dessert Options for Diabetics
If you are craving sweets and want to avoid kulfi then I am telling you some options which can help you in satisfying your craving without having any effect on your blood sugar level. Here are some alternatives:
- Frozen Yogurt with Berries –Good for digestion and protects the body
- Chia Seed Pudding – Has fiber, protein, and healthy fats.”
- Fruit Salad with Nuts – Natural sweetness with added fiber.
- Oats & Almond Milk Popsicles – Nutritious and filling.
Sweet Cravings Made Healthy:
- Eat Small Amounts – Have only a little ice-cream, not too much.
- Read the Label – Store ice-cream may have extra sugar or syrup, so check before eating.
- Eat with Healthy Foods – Combine sweets with foods rich in fiber or protein, so sugar goes slowly into the blood.
- Check Your Sugar – Test your blood sugar after eating kulfi to see how your body reacts.
- Keep for Special Days – Don’t eat daily, enjoy kulfi only on festivals or special occasions.
Conclusion:
Kulfi Good for Diabetes or not so, it has more sugar and calories which is not good at all for a diabetic person. Therefore diabetics should not eat ice-cream at all. But still if you have a craving to eat sweets then you can eat sweets without any fault by making it a little healthier by making little modifications so that it does not have any effect on your blood sugar level, you can also eat sweets.
Want to know if people with diabetes can eat other sweets? Read More → pancakes are good for diabetes
Now, you can create a healthier, equally delicious version. natural sweeteners, using lower-fat milk, and incorporating nutrient-rich ingredients like nuts and protein powder makes it possible to enjoy this classic Indian dessert without compromising your health.
