Real Banana Pudding & Type-2 Diabetes: A Love Story

My sweet-tooth has always been rather limited — I usually go for the stuff with cheese, gravy, or salsa on it when I’m looking to splurge…
but when I do crave desserts — it’s either banana pudding or this amazing cherry-pecan pie my grandma made.

I haven’t figured out the cherry pie, but I have found a way to do banana pudding that works out with my Type-2 Diabetes. And since portion control is the key to just about everything — notice that the dessert dishes hold 4oz (1/2c).IMG_2389

for 4 servings:

-1 package Fiber One Vanilla Pudding Mix
-2 Murray’s sugar-free Pecan Shortbread cookies (like Pecan Sandies), crumbled
-1 oz (weight, not volume) Brothers (freeze dried) banana crisps, crushed
-1c + 1oz (1 1/8c) whole milk
-4t Bob’s Red Mill Quick Rolled Oats
-4t chopped pecans

Put 1/2 crumbled cookie in the bottom of each dish. Add 1t each of the pecans and oats.

Mix the pudding mix and milk until thoroughly blended (I use a little stick mixer and let it mix until it whips a bit), then fold in the crushed bananas.


Pour the pudding (evenly divided) over the cookie crumble in each little cup, then cover and refridgerate for at least 1 hr. It keeps in the fridge for up to 3 days.

Each 1/2c serving will have 235 calories; 12g fat, 6g protein, 30g carbs, 7g sugar, 6g fiber

By comparison, a normal serving of banana pudding (the kind I grew up on) would be closer to 5-6 oz (or 8-9 on holidays); nonetheless, the stats would still tell the tale: 1/2c serving:

265 calories; 12g fat, 6g protein, 32g carbs, 21g sugar, 2g fiber.

Not a lot of difference except where it counts: in the sugars and the fiber. The whole point of making something healthier to fit with a Diabetes focused menu is to cause food to metabolize into sugar more slowly so as not to overburden the system with sugar that it can’t either use, store, or process. Fiber slows down this conversion.

And the closer other numbers are (calories are close to the same; and fat/protein are identical) — means the dish will be just as satisfying and filling at the end of a meal . In this case — the revamped diabetes-friendly recipe gives my grandma’s banana pudding a real challenge — I really like the swap fo pecan sandies for vanilla wafers — and the addition of a few extra pecans. It gives it a little of that banana-bread taste and some crunch.

Could I make it lower calorie? sure. 1% milk would remove some of the creamy-ness. I could use just the oats and forget the cookie. I could omit the pecans. I could forget the whole thing and just eat 4 slices of freeze-dried banana and a sugar-free vanilla jelly bean. But that’s not really the point for a dessert. The whole idea was to satisfy a craving for a comfort food dessert that comes up once in a blue moon.

Put this dessert with a modest grilled tuna filet, a serving of roasted veggies and a small salad –> and you’ve got a dinner fit for a celebration! (of course, for a birthday or something, I would probably serve the pudding in teacups or wine glasses, instead of the brightly colored plastic cups….)