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I eat keto waffles all the time—whether it’s for breakfast, lunch, or dinner, these waffles are my go-to meal. They’re filling, delicious, and perfect for maintaining stable blood sugar levels. If you have diabetes, you know how crucial it is to keep your blood sugar in check, and these waffles are a game-changer.
I was diagnosed with type 1 diabetes in 1995 and these waffles are a staple in my diet. It’s a food that is SUPER satisfying, 100% does not feel like I’m eating to have awesome blood sugar. WIN-WIN!!
Super Easy and Fast to Make
Also, this literally takes me 2 minutes to whip up, 1 minute to cook with the waffle iron, and I’m enjoying my waffles in 3 minutes total (maybe less). IT’S SO FAST AND EASY!! I could make this blind-folded. It make take you a little more time as you first getting acquainted to this recipe, but after a few run-throughs, it really takes 3 minutes…or less.
So Simple: 5 Ingredients. That’s It!
Literally 5 ingredients.
- eggs
- almond flour
- salt
- baking soda
- olive oil
The Power of Keto Waffles
Keto waffles are made primarily with ingredients that are low in carbohydrates and high in protein. This combination is particularly helpful for people with diabetes because it helps keep blood sugar levels stable and minimizes the need for insulin. Here’s why these waffles are a game-changer:
- Low Carb Content: Traditional waffles are high in carbohydrates, which can cause blood sugar spikes. Keto waffles, on the other hand, use almond flour and other low-carb alternatives, significantly reducing the carbohydrate content.
- High Protein: Eggs provide a substantial amount of protein, which helps in stabilizing blood sugar levels. Protein slows down the absorption of sugar into the bloodstream, preventing spikes and crashes.
- Healthy Fats: A small amount of olive oil provides healthy fats, which are essential for a balanced keto diet. Fats also slow down the digestion process, contributing to a more gradual release of glucose into the bloodstream.
Stable Blood Sugar Benefits of Keto Waffles
One of the primary concerns for people with diabetes is maintaining stable blood sugar levels. Keto waffles offer a delicious solution:
- Reduced Blood Sugar Spikes: The low-carb ingredients in keto waffles prevent the rapid rise in blood sugar that is often caused by traditional, carb-heavy waffles. This means you can enjoy your meal without worrying about a sudden spike in glucose levels. Which is super exhausting: mentally and physically (and super annoying).
- Sustained Energy: The combination of high protein and healthy fats provides sustained energy throughout the day. Unlike high-carb meals that can lead to quick energy crashes, keto waffles keep you feeling full and energized for longer periods.
- Improved Insulin Sensitivity: By minimizing the need for insulin due to lower carbohydrate intake, keto waffles can help improve insulin sensitivity over time. This is particularly beneficial for those managing diabetes.
- Balanced Nutrition: Keto waffles are rich in essential nutrients, providing a balanced meal option that supports overall health. Ingredients like almond flour are packed with vitamins and minerals that contribute to your well-being.
Topping Ideas for Keto Waffles
While these waffles are delicious on their own, adding a few thoughtful toppings can make them even more satisfying without disrupting blood sugar control:
- Smear of Butter: A little butter adds a rich, creamy flavor and additional healthy fats.
- Peanut Butter: A small amount of peanut butter adds protein and healthy fats. Choose a sugar-free, natural peanut butter to keep it low-carb.
- Berry Jelly: Opt for berry jelly to add a touch of sweetness. Berries are lower in sugar compared to other fruits and offer antioxidants and fiber. I typically use regular jelly (but watch my portion) in order to reduce artificial sweeteners (picture below).
- Get creative: Whatever you want. But if you have insulin-depedent diabetes, make sure to adjust for additional carbs.
Benefits of Keto Waffles for Diabetes Management
- Satiety and Fullness: The high protein content in these waffles keeps you full for longer periods, reducing the need for frequent snacking and helping with weight management.
- Low Insulin Response: With minimal carbohydrates, these waffles cause a lower insulin response, which is beneficial for insulin sensitivity and overall diabetes management.
- Versatility: Keto waffles are incredibly versatile. You can enjoy them sweet or savory, making them suitable for any meal. Try adding cheese and herbs for a savory twist or cinnamon and stevia for a sweet treat.
How to Bolus
When carbs are super low (generally around 10 grams or less) and protein is higher (around 25 grams or more), it’s essential to adjust insulin delivery accordingly. Here’s how to bolus/deliver insulin effectively:
When carbs are not present or very low, protein slowly turns into glucose and raises blood sugar levels. Therefore, a recommended approach is to bolus for the estimated amount of carbs (around 10-12 grams in this case) and utilize an extended bolus using an insulin pump (when available). A 50/50 split for 1 hour works well to match the gradual glucose release from protein.
PUMP BOLUS:
- 10-12 grams of carbs
- Extended Bolus: 50/50% for 1 hour
MDI/SHOT DOSE:
- Dose for 12 grams (using your ICR* scale)
* ICR: Insulin to Carb Ratio
Conclusion
Keto waffles are a fantastic addition to a diabetes-friendly diet. They provide a satisfying, delicious, and nutritious meal option that helps maintain stable blood sugar levels and low insulin needs. Whether you enjoy them for breakfast, lunch, or dinner, these waffles will keep you full and your blood sugar steady, making them a staple in your diabetic meal plan. So, fire up that waffle iron, add your favorite toppings, and start enjoying the benefits of keto waffles today!
By focusing on stable blood sugar levels, low-carb content, and high-protein benefits, keto waffles stand out as an excellent choice for those managing diabetes. Incorporate these delicious waffles into your daily routine and experience the positive impact on your blood sugar control and overall health.
Work with Ariel
Schedule an appointment with Registered Dietitian and Diabetes Educator, Ariel Warren, who was diagnosed with type 1 diabetes in 1995. She can help you develop a personalized plan to improve your blood sugar management and help you live your best life.
EASY Low Carb Keto Waffles Recipe for Stable Blood Sugar: Perfect for Diabetes
Description
Indulge in my FAVORITE Low Carb Keto Waffles, specially crafted for stable blood sugar control, perfect for those with diabetes (who need a treat). Bolus effectively for minimal carbs and higher protein content, utilizing an extended bolus technique with an insulin pump. Enjoy the fluffy texture and protein-packed goodness of these waffles while keeping your blood sugar levels in check!
Keto Low Carb, High Protein Waffles
Instructions
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Preheat your waffle iron.
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In a bowl, whisk all ingredients.
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Spray the waffle iron (I like Avocado spray)
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Pour half the batter into the waffle iron. Cook for 1 minute, take off, then pour the rest of the batter.
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Add any optional toppings. And enjoy!
Serving Size 1
- Amount Per Serving
- Calories 575kcal
- % Daily Value *
- Total Fat 25g39%
- Total Carbohydrate 12g4%
- Dietary Fiber 5g20%
- Protein 36g72%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
PUMP BOLUS:
- 10-12 grams of carbs
- Extended Bolus: 50/50% for 1 hour
MDI/SHOT DOSE:
- Dose for 12 grams (using your ICR* scale)
Low Carb, High Protein: Turkey Hummus Wraps
