Food on Friday: Delicious Oat & Walnut Cookies (Diabetes-Friendly, No Sugar Added)

For this week’s Food on Friday topic, I want to experiment using alternatives to refined sugar so I can bake diabetic friendly cakes and cookies. I have a vague idea in theory, but am clueless in practice. I needed to find a sugar replacement. In one cookbook of diabetic recipes, Agave syrup was recommended, but I have since discovered it is still sugar and should be used sparingly!

I asked ChatGPT: Which is the best way to sweeten cakes and cookies without using white or brown sugar?

And as with anything AI generates, it comes with a disclaimer: ChatGPT can make mistakes.

I was fascinated by the comprehensive answer with further options for further clarification.

AI: Good question — and not an easy one to crown a single “best.” It depends on what you’re after: taste, texture, or blood sugar stability.

Here’s a simple breakdown:

1. For blood sugar control (lowest impact):

• Stevia, monk fruit, or erythritol – These don’t raise blood sugar. They’re best for cookies or muffins, but they can make cakes a little dry unless you add moisture (like yogurt or applesauce).
• Blends (like Stevia-in-the-Raw, Swerve, or Monkfruit Classic) are often easiest since they measure more like sugar.

2. For natural sweetness and texture:

• Mashed fruit (banana, unsweetened applesauce, or dates) – Adds moisture and mild sweetness, but also carbs and fiber. Good for softer bakes.
• Agave or maple syrup – Gentler on the palate, but still sugars. Use sparingly.
• Honey – Natural, but not really blood-sugar-friendly. Only in tiny amounts if tolerated.

3. To balance flavor without extra sugar:

• Cinnamon, vanilla, nutmeg, citrus zest, or a pinch of salt – They trick the palate into sensing more sweetness.
• A splash of almond or coconut extract can also make something feel sweeter without adding sugar.

If you want to bake without refined sugar and keep things diabetes-safe, a monk fruit–erythritol blend is usually the best all-around choice.

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SHOPPING EXPEDITION

NOW I WAS ON A MISSION TO BUY erythritol, so off to the local shops I went in search of the mystery product. I could not find it in the supermarket. Note: My humble thanks to the VERY unhelpful staff at Intermarche for their assistance, shoulder shrugs and sighs. After a coffee to cool my seeth I walked to the local health shop. Yep: They had the choice of two. One was nearly 14€, at which point I nearly had a coniption until the sales assistant miraculously produced another at 7.60€, which was organic.

Given this information and now in possession of erythritol, I asked ChatGPT: Create a diabetic cookie recipe to include ingredients such as oats, erythritol and walnuts, which were suitable for diabetics.

AI: Here’s a hearty, simple cookie that keeps things steady — no sugar spikes, just oats, walnuts, and a touch of comfort.

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Oat & Walnut Cookies (Diabetes-Friendly, No Sugar Added)

Makes: about 12 cookies
Prep time: 10 minutes
Bake time: 12–15 minutes

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Ingredients

• 1½ cups old-fashioned oats
• ½ cup finely chopped walnuts
• ½ teaspoon baking powder
• ½ teaspoon cinnamon
• ¼ teaspoon salt
• 1 large egg
• 3 tablespoons melted butter or coconut oil
• 3 tablespoons erythritol (or monk fruit–erythritol blend)
• 2 tablespoons plain Greek yogurt (for softness)
• 1 teaspoon vanilla extract
• Optional: 1 tablespoon unsweetened shredded coconut or a few dark chocolate chips (85% cocoa or higher)

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Instructions

1. Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
2. Mix dry ingredients: In a bowl, stir together oats, walnuts, baking powder, cinnamon, and salt.
3. Combine wet ingredients: In another bowl, whisk the egg, melted butter, erythritol, yogurt, and vanilla until smooth.
4. Mix together: Pour wet into dry and stir until well combined. Let the dough sit 5 minutes so the oats absorb a bit of moisture.
5. Shape: Scoop heaping tablespoons of dough onto the sheet, flatten slightly.
6. Bake 12–15 minutes, until edges are golden. Cool on the tray for 5 minutes before moving to a rack.

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Per Cookie (approximate):

• Calories: 115
• Carbs: 8 g
• Fiber: 2 g
• Net carbs: 6 g
• Protein: 3 g
• Fat: 8 g
• Sugar: <1 g

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They’ll be chewy inside, crisp around the edges, with a gentle sweetness and nutty flavor.

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After another cup of coffee, I set out to make the cookies.

Okay, okay … unlike shop-bought cookies, they were not perfect rounds. I cooked for 13 mins.

Not only were they delicious, but the texture ‘chewy inside, crisp around the edges’ was exactly as described.

10/10 to ChatGPT for suggesting this recipe

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AI did ask me: Would you like me to list what proportions to use if you’re swapping it in for regular sugar in a recipe?

I’ve included the info supplied here.

Here’s a quick cheat sheet — helps you pick what gives the texture you want without spiking sugar levels.

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Sweetener Texture Guide

Sweetener	Best For	Texture Result	Notes
Monk fruit–erythritol blend	Cookies, muffins, biscuits	Light, a bit crisp	Closest to sugar for baking; mild cooling feel if used heavily
Erythritol (pure)	Crunchy cookies, shortbread	Dry, crisp	Doesn’t brown much; may crystallize in moist cakes
Stevia (drops or powder)	Small cakes, quick breads	Soft, slightly spongy	Strong flavor; use sparingly and add moisture
Mashed banana	Muffins, loaf cakes	Moist, dense	Adds its own flavor and natural sweetness
Unsweetened applesauce	Cakes, brownies	Moist, tender	Replace part of oil/fat to keep texture balanced
Agave syrup	Soft cookies, bars	Chewy, slightly sticky	Still adds sugar—best in small amounts
Honey	Dense cakes, oat bars	Golden color, soft texture	Adds moisture and flavor; use sparingly
Dates (puréed)	Energy bites, brownies	Thick, fudgy	Sweetest natural fruit option, adds fiber

The information did come with a disclaimer: ChatGPT can make mistakes. Check important info.

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