Latin desserts full of flavor—Without the sugar
Doctor's advice, Nutrition & fitness, Managing diabetes /
In our cultures, desserts are more than just food—they’re family, celebration, and identity. Whether it’s tres leches, natilla, cocadas, or sweet empanadas, we all have that one dessert that brings us back to our childhood, our country, or a loved one who’s no longer with us.
But when the doctor tells us to watch our blood sugar, cholesterol, or heart health, we often think we have to leave those traditions behind.
That’s not true!
Thanks to options like allulose, you can still enjoy the desserts you love—without harming your health or your family’s well-being.
What is allulose?
Allulose is a natural sugar found in small amounts in foods like figs, raisins, and wheat. It tastes just like regular sugar but doesn’t raise blood sugar levels or affect cholesterol or triglycerides.
Benefits of Allulose
- Tastes just like sugar
- Doesn’t raise blood sugar
- Heart-friendly
- Very low in calories (almost zero!)
- Great for baking and cooking
- Safe for both kids and adults
Allulose is about 70% as sweet as white sugar, so you may want to use a little more if you prefer a sweeter flavor.
Is allulose safe?
Yes! The U.S. Food and Drug Administration (FDA) has classified allulose as safe for human consumption. It doesn’t cause cavities, won’t affect blood pressure, and is suitable for people with diabetes, high cholesterol, or those following a low-carb diet.
Most people tolerate it well, but like with any ingredient, eating too much may cause gas or stomach discomfort. That’s why we recommend using it in moderation.
How to use allulose in your recipes
The best part about allulose? You can use it in almost all your favorite recipes just like regular sugar. Here are some tips:
- Baked desserts: Perfect for flans, cakes, cookies, and pastries. It even caramelizes like sugar!
- Hot or cold drinks: Dissolves easily in coffee, tea, oatmeal, juices, and smoothies.
- Chilled desserts: Great for mousses, ice creams, gelatins, and custards.
Your favorite desserts—Now healthier
Here are a couple of ideas to recreate some beloved Latin desserts using allulose:
1. Guilt-Free Arroz con Leche
Ingredients:
- 1 cup rice
- 4 cups low-fat milk
- ½ cup allulose
- Cinnamon sticks
- Lemon peel (optional)
Instructions:
- Cook the rice until tender.
- Add milk, allulose, and cinnamon.
- Simmer on low until it thickens.
- Serve hot or cold, sprinkled with ground cinnamon.
2. Homemade Flan
Ingredients:
- 4 eggs
- 1 cup light evaporated milk
- 1 cup unsweetened milk
- ½ cup allulose
- Vanilla extract to taste
Instructions:
- Mix all ingredients together.
- Bake in a water bath for 45 minutes.
- Chill and enjoy.
You’re not alone—Sanitas Medical Center is here for you
Living with a cardiometabolic condition doesn’t mean living without flavor, joy—or dessert!
At Sanitas Medical Center, we’re here to walk with you every step of the way. Our specialized team helps manage chronic conditions with a whole-person approach—supporting your physical, emotional, and social well-being.
Whether you need help with nutrition, medications, or just have questions about taking better care of yourself, we’re here for you.
Call us at 1-8-665-4827 and talk to our care team.
