Whether you’re looking to impress your dinner guests, enjoy a sweet treat yourself, or bake up a special weekend breakfast – this apple berry crisp is sure to do the trick!

Satisfying your sweet tooth while avoiding refined sugars can be challenging, but this crisp is an excellent option as it uses maple syrup in place of refined sugar.

It is, however, important to remember that foods high in naturally occurring sugar such as maple syrup need not be added to the diet, but can be used as a healthier alternative to refined sugars to replace your current sugar intake.

But why is avoiding refined sugar so important?

Well, for one reason, refined sugar can have a big impact on our mood. Consuming refined sugars, such as cane sugar, leads to large peaks and dips in our blood sugar levels. Evidence suggests that these fluctuating levels impacts our mood, including symptoms of depression and anxiety. In fact, research shows that individuals with diabetes are 20% more likely to be diagnosed with anxiety compared to healthy controls (1). For more on replacing refined sugars in your diet, check out our article on sugar alternatives.

However, when we consume natural sugars, such as those found in fruits, we do not get the same fluctuations in our blood sugar. Additionally, when eating fruit, we also get fibre, vitamins, and other nutrients not found in sources of refined sugar. For example, raspberries are filled with many antioxidants which fight oxidative stress in our body (2). Fighting oxidative stress is important to prevent cellular damage that leads to disease.

This recipe also contains almonds, which is a good ingredient for modulating blood sugar. Almonds are high in magnesium which, when used as a supplement, has been shown to lower blood sugar levels and improve insulin function (3). Plus, the contain healthy fats, protein, and fibre – all of which assist with blood sugar balance, and helping you feel satisfied by your meal!

Extra tip: If you want to boost the protein in this dish, you can add a bit of vanilla protein powder or an unflavoured collagen powder, along with a little extra coconut oil to avoid the crisp becoming too dry.

References: 
1. Li, C., Barker, L., Ford, E., Zhang, X., Strine, T., & Mokdad, A. (2008). Diabetes and anxiety in US adults: findings from the 2006 behavioural risk facto surveillance system. Diabetic Medicine, 25(7), 878-881. doi: 10.111/j.1464-5491.2008.02477.x

2. Skrovankova, S., Sumczynski, D., Micek, J., Jurikova, T., & Sochor, J. (2015). Bioactive Compounds and Antioxidant Activity in Different Types of Berries. International Journal of Molecular Science, 16(10), 24673-24706. doi: 10.3390/ijms161024673

3. Guerrero-Romero, F., & Rodriguez-Moran, M. (2011). Magnesium improves the beta-cell functioni to compensate cariatioin of insulin sensitivity: double-blind, randomized clinical trial. European Journal of Clinical Investigations, 41(4), 405-410. doi: 10.1111/j.1365-2362.2010.02422.x.

Who doesn’t love a good brownie? Well, these ones have all of the fudgy taste you want in a brownie with none of the sugar crash!

Thanks to the black beans and eggs, each serving has 7 grams of protein! The addition of protein-containing ingredients to a brownie recipe helps to balance blood sugar levels and ensure that it sustains your energy levels. 

In addition to the protein content, black beans also contain lots of fibre to help keep you fuller for longer and to support gut health. As indicated by their deep black colour, they are also full of antioxidants, which are the pigments responsible for their colour. Antioxidants help protect the body from a wide range of conditions ranging from infections to some cancers.

Xylitol is the sweetener used in this recipe, and is a healthy swap out for regular sugar! Xylitol is a sugar alcohol, so it provides a sweet flavour without spiking blood sugar levels. As opposed to regular sugar which contributes to dental issues, xylitol is also protective for the teeth.

Of course, the chocolatey flavour of the brownies is all thanks to cocoa! Cocoa is one of the richest dietary sources of the mineral magnesium. Magnesium is needed as a cofactor for over 300 enzymatic reactions in the human body, but it’s most well-known for being a relaxant. Additionally, magnesium helps to balance blood sugar levels (1), which is especially important when consuming sweet treats!

Next time you’re in the mood for a delicious, chocolatey brownie… we hope you’ll give these ones a try! Happy baking!

References
1. https://www.healthline.com/nutrition/is-magnesium-good-for-my-blood-sugar-levels-if-i-have-diabetes#1