Healthy banana muffins that are safe for diabetics

It took me a while to finally develop a recipe for banana muffins, that tasted delicious and was safe for me to eat, as a recently diagnosed diabetic.

I’m kind’a hard-headed that way. I’ll obsess over a recipe–tweaking this or that, until I’m happy with the final result. This can sometimes take many attempts, but I won’t quit.

Portuguese custard tarts are a perfect example of this type of obsession. It took me eight tries before I finally made “pasteis de nata” I was happy with. Liz would roll her eyes every time I pulled out the custard tart tins again for another attempt 😂. After all these attempts, and finally getting it perfect, I decided I’ll likely continue to buy them from bakeries; but I just needed to prove to myself that I could make them at home.

What makes these banana muffins healthy?

People with diabetes need to avoid processed sugars as well as ingredients that convert to sugars in the body, for example, food made with wheat-based flour, like noodles and bread. That’s because the body converts these to sugar after they’re consumed. So for me it’s become important to avoid them or consume them in very low quantities.

For this recipe, I used almond flour instead of wheat flour, and I used a mixture of monk fruit & erythritol sugar instead of processed sugar. These sugars are derived from fruits and plants and they don’t spike the glycemic index.

I also used raw cocoa nibs to replace chocolate chips. The cocoa nibs are bitter if you taste them on their own, but they add a nice chocolate-like flavour to the muffins.

Was this recipe easy to develop?

Well… it took me a few tries. Originally, my intention was to use my usual banana bread loaf recipe, which I absolutely love, and now replace some of the ingredients with the healthier options. That didn’t really work 😃.

The result of my first attempt was a very undercooked banana bread. The edges were quite tasty, but I quickly figured out that baking with almond flour is different.

For my next attempt, I let the banana bread cook longer. The final result was still a little undercooked and the the edges were now getting too close to burnt.

I tried one more banana bread loaf. This time, I reduced the temperature and increased the baking time. The loaf cooked though completely. I knew I was very close, but unfortunately the banana bread broke apart easily when I cut through it. The flavour was spot-on but it just didn’t work as a loaf.

One more attempt…

For my last attempt, I decided to use the same batter and make muffins instead. A smaller surface would solidify more easily and there was no need to cut through them since they were already portioned.

I kept my fingers crossed while they baked. I was so excited with what I was seeing, as they were baking, that I decided to take a picture of them just before I took them out of the oven. They looked so beautiful and I was feeling very optimistic.

The final result was perfect! Michael and Liz both tried the muffins and told me they tasted like a regular muffin. I was so thrilled! Now I have a dessert that I can eat, as a diabetic, without compromising on flavour or feeling guilty.

I’ll be experimenting a lot more with new foods like this from now on. My goal is to have an inventory of recipes that make me feel like I’m not missing many of the food I’ve given up since my diagnosis. I’m already so excited because I’ve proven to myself that I can manage my diabetes without depriving myself. I can continue to make delicious foods that make me happy, and that are also making positive changes for my whole family.

Whether or not you’re diabetic, give this recipe a try. I’d love to hear your thoughts on the final product.

It’s been an amazing transformation to start leading a life without processed sugars. I’ve lost weight. I feel better. I think more clearly. There’s been nothing but positives. I encourage everyone to give it a go. Start small and see what it can do for you….and always, eat well, friends.

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