Gluten-Free Baked Goods That Won't Spike Blood Sugar

As time has advanced, people everywhere are starting to eliminate gluten from their diets. Sometimes it's for health reasons like celiac disease, while others find benefits regarding their energy levels. No matter which side of the camp you're on, the one thing that remains true is that gluten intake comes from the food we eat — as such, it's imperative that we find healthy meals and gluten-free alternatives to the usual dishes we eat. Luckily, delicious gluten-free foods have become more prominent as more people make the lifestyle change. It used to be that we had to make "sacrifices" to get something that kept the gluten intake in check; now, there are many options available to us. From prepackaged goods to the latest Pinterest recipes and TikTok concoctions, there's plenty to choose from that should satisfy even the pickiest of eaters.

 

Before you begin - always consult your physician before beginning or considering any dietary or exercise program(s). This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate dietary program (or exercise prescription) that's right for you.

 

The Goods Are Out There, You Just Gotta Look

As with any diet or lifestyle wave, there are lots of options, and unfortunately, they're not all created equal. Homemade recipes and prepackaged goods that are gluten-free and won't spike your blood sugar are harder to find, especially when it comes to baked goods in both forms. The problem is taste, usually, and that leads both consumers creating recipes and some manufacturers trying to turn a buck to adding extra ingredients to these foods. The result is a tasty but often dangerous food combination. When trying to make something tasty, especially in the case of baked goods, there's often a lot of sugar added. This makes these options risky for people with certain health conditions such as diabetes.

But all hope is not lost! We've gathered some of our favorite food choices for truly gluten-free and low sugar foods, including homemade and prepackaged options.

3 Ways to Avoid High-Sugar Gluten-free Baked Goods

1. Carrot Cake

Gluten-free? Yes.

Low/No Sugar? Yes.

Ingredients:

• Coconut Flour
• Cinnamon
• Baking Soda
• Baking Powder
• Salt
• Ground Nutmeg
• Large Eggs
• Erythritol Sweetener
• Plain Non-fat Greek Yogurt
• Vanilla Extract
• Grated Carrot
• Pecans
• Unsweetened Coconut Flakes
• Light Cream Cheese
• Powdered Erythritol Sweetener

Preheat your oven to 350 degrees. Place parchment paper in two 8" cake pans and spray the upward-facing side with your favorite cooking spray.

Mix the coconut flour, cinnamon, salt, nutmeg, and both the baking powder and baking soda.

Grab another bowl and beat the eggs, sweeteners, yogurt, and vanilla until thoroughly mixed.

Add the first bowl's coconut flour mixture and stir, stir, stir!

Combine the pecans, coconut flakes, and carrots into the combined bowl of ingredients. Let it sit for about 12 minutes until the mixture is pretty thick.

Place this batter evenly into the pans and bake for about 40 minutes or until there's no pickup on an inserted toothpick.

Lastly, mix the cream cheese and yogurt until it's fluffy. Keep mixing while adding in the powdered sweetener until the fluffy consistency returns.

Next, once the cakes have cooled, coat them with the frosting, then stack and let cool in the refrigerator overnight. Be sure to refrigerate the frosting as well.

Finally, add another layer or two of frosting.

 

2. Lenny and Larry's The Complete Cookie-fied Bar

These delicious little bars of wonder are the perfect snack for those seeking gluten-free food options. With 12g of plant-based protein, 5g of prebiotic fiber, and 6g of sugar in three awesome flavors, The Complete Cookie-fied Bar... well, it hits different.

 

 

3. Gluten-Free Blueberry Muffins Recipe

These delightful treats are perfect for breakfast or a snack—gluten-free blueberry muffins. These muffins are fluffy, delicious, and easy to make, ensuring that those with gluten sensitivities can enjoy a classic baked good without worry. Packed with juicy blueberries, each bite bursts with flavor, offering a nutritious and tasty option everyone will love. Follow this simple recipe to bake a batch of muffins that will become a favorite in your gluten-free kitchen.

 

Ingredients for Gluten-Free Blueberry Muffins:

• 1 ½ cups gluten-free flour blend
• 1 tsp baking powder
• ½ tsp baking soda
• ¼ tsp salt
• ½ cup granulated sugar
• 2 large eggs
• 1/3 cup milk (or dairy-free alternative)
• 1/3 cup vegetable oil
• 1 tsp vanilla extract
• 1 cup fresh or frozen blueberries

 

Instructions for Baking Gluten-Free Blueberry Muffins:

1. Preheat Oven: Set your oven to 375°F (190°C) and line a muffin tin with paper liners or lightly grease it.
2. Mix Dry Ingredients: In a large bowl, whisk together the gluten-free flour blend, baking powder, baking soda, salt, and granulated sugar until well combined.
3. Combine Wet Ingredients: In a separate bowl, beat the eggs and then add the milk, vegetable oil, and vanilla extract. Mix until smooth.
4. Combine Wet and Dry Mixtures: Pour the wet ingredients into the dry ingredients. Stir gently until just combined, being careful not to overmix.
5. Add Blueberries: Gently fold in the blueberries, ensuring they are evenly distributed throughout the batter.
6. Fill Muffin Tin: Spoon the batter into the prepared muffin tin, filling each cup about ¾ full.
7. Bake: Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
8. Cool and Serve: Allow the muffins to cool in the tin for about 5 minutes before transferring them to a wire rack to cool completely.

4. Gluten-Free Lemon Bars Recipe

Brighten your dessert repertoire with these irresistible gluten-free lemon bars. These bars are the perfect balance of sweet and tart, featuring a crisp, buttery crust and a tangy lemon filling. Ideal for those with gluten sensitivities, this recipe ensures everyone can enjoy a classic treat without compromise. Whether you're hosting a gathering or looking for a delightful afternoon snack, these lemon bars will surely be a hit. Follow this easy recipe to create a zesty dessert that's bound to impress.

 

Ingredients for Gluten-Free Lemon Bars:

For the Crust:

• 1 ½ cups gluten-free flour blend
• ½ cup powdered sugar
• ¾ cup unsalted butter, melted
• ¼ tsp salt

For the Lemon Filling:

• 1 ½ cups granulated sugar
• ¼ cup gluten-free flour blend
• 4 large eggs
• ¾ cup freshly squeezed lemon juice
• 1 tbsp lemon zest
• ½ tsp baking powder
• Powdered sugar for dusting (optional)

 

Instructions for Baking Gluten-Free Lemon Bars:

1. Preheat Oven: Set your oven to 350°F (175°C). Line a 9x13-inch baking dish with parchment paper, leaving some overhang for easy removal.
2. Prepare the Crust: In a medium bowl, mix the gluten-free flour blend, powdered sugar, melted butter, and salt until well combined. Press the mixture evenly into the bottom of the prepared baking dish.
3. Bake the Crust: Place the dish in the preheated oven and bake for 15-20 minutes, or until the crust is lightly golden. Remove from the oven and set aside to cool slightly.
4. Prepare the Lemon Filling: In a large bowl, whisk together the granulated sugar and gluten-free flour blend. Add the eggs, lemon juice, lemon zest, and baking powder. Whisk until the mixture is smooth and well combined.
5. Bake the Lemon Bars: Pour the lemon filling over the baked crust. Return the dish to the oven and bake for an additional 20-25 minutes, or until the filling is set and slightly golden around the edges.
6. Cool and Dust: Allow the lemon bars to cool completely in the baking dish. Once cooled, use the parchment paper overhang to lift the bars out of the dish. Dust with powdered sugar, if desired.
7. Slice and Serve: Cut into squares or rectangles and enjoy your gluten-free lemon bars.

 

These lemon bars perfectly blend tart and sweet, with a crisp crust and a smooth, tangy filling. Wonderful for any occasion!

 

 

5. Local Bakeries

Super secret pro tip — shhhhhhh! Hop on your favorite search engine and type "specialty gluten-free bakery". In most major cities all across the country, you'll find bakeries that are doing great work with gluten-free foods! Aside from the numerous delicious treats that are both gluten-free and low-carb, many even make their own gluten-free flour that you can purchase by the pound to create your own desserts at home!

Note: Be sure to check with the bakers to make sure that the foods you're checking out are both gluten-free and low sugar or sugar-free, as sometimes they may have both options available.

 

 

 

What specific ingredients are used to keep the blood sugar impact low in gluten-free baked goods?

To minimize the impact on blood sugar levels, gluten-free baked goods often incorporate ingredients that have a low glycemic index. Almond flour, coconut flour, and flaxseed meal are popular choices because they are not only gluten-free but also low in carbohydrates. These flours do not cause a significant spike in blood sugar levels as wheat flour does. Additionally, sweeteners like erythritol, stevia, or monk fruit extract are used instead of sugar. These natural sweeteners provide sweetness without contributing to blood sugar spikes, making them ideal for diabetic-friendly recipes.

How do these gluten-free products compare in taste and texture to their traditional counterparts?

Gluten-free baked goods have made significant strides in replicating the taste and texture of traditional products. Innovations in gluten-free baking have led to the use of diverse flour alternatives such as rice, oat, and sorghum flours, which help mimic the softness and fluffiness that wheat flour offers. Moreover, the introduction of hydrocolloids like xanthan gum and guar gum aids in providing the elasticity and stickiness that gluten naturally contributes to baked goods. This advancement ensures that gluten-free options are now more palatable and satisfying, closely resembling their conventional counterparts in both flavor and mouthfeel.

 

Are there any other health benefits associated with eating gluten-free and low-carb baked goods?

Eating gluten-free and low-carb baked goods extends benefits beyond blood sugar management. These products often lead to improved digestive health for individuals with gluten sensitivities or celiac disease. They can also contribute to better overall energy levels and may help reduce chronic inflammation, which is linked to a host of health issues. Importantly, the reduction in carbohydrate intake inherent in these products supports weight management efforts. This multifaceted approach to health through dietary adjustments can play a crucial role in enhancing one’s well-being.

 

Can these gluten-free, low-sugar options help in managing conditions other than diabetes, such as celiac disease or insulin resistance?

Gluten-free, low-sugar baked goods can assist in managing conditions other than diabetes, such as celiac disease and insulin resistance. Individuals with celiac disease require a strict gluten-free diet, and these products provide safe options without compromising taste or variety. Moreover, for those dealing with insulin resistance, reducing sugar intake is crucial, and these baked goods help maintain stable blood sugar levels, which is key in preventing the development of type 2 diabetes.

 

What are some creative recipes or ways to incorporate these gluten-free baked goods into a daily diet?

Incorporating gluten-free baked goods into a daily diet can be both enjoyable and varied. For a quick breakfast, try using gluten-free muffins or bread as a base for avocado or egg toast. For a satisfying lunch, gluten-free pita can be filled with an assortment of vegetables and lean meats. Snack time could include cookies or brownies that cater to the gluten-free, low-sugar guidelines. For dessert, creatively use gluten-free cakes or pastries topped with fresh fruits or a dollop of low-sugar whipped cream to keep meals interesting and diverse without relying heavily on traditional recipes.

 

Calculated Hunts

If you've been seriously craving some sweetness while also needing to keep gluten at bay, we really hope this list helps! And if you find any killer gluten-free recipes, be sure to let us know by connecting on Instagram! We've said it before and we'll say it again: the list of reasons to ditch gluten is growing. If you haven't already, is it time to make the change?