Low-Glycemic Strawberry Balsamic Sorbet
A naturally sweet frozen dessert that won't spike blood sugar, featuring fresh strawberries enhanced with aged balsamic vinegar and minimal honey.
This elegant Italian-inspired sorbet transforms fresh strawberries into a sophisticated frozen treat that's remarkably blood sugar-friendly. Unlike commercial sorbets loaded with refined sugar, this recipe relies on the natural sweetness of ripe strawberries, enhanced by the complex caramelized notes of reduced balsamic vinegar and just a touch of dark honey.
Strawberries are an excellent choice for glycemic health, with a low GI of approximately 40 and high fiber content that slows glucose absorption. The balsamic vinegar reduction adds depth without sugar, while the small amount of honey (about half a teaspoon per serving) provides just enough sweetness to balance the tartness. The fiber from the strawberries helps moderate the honey's glycemic impact.
For optimal blood sugar management, enjoy this sorbet after a meal containing protein and healthy fats rather than on an empty stomach. The cold temperature also slows digestion, further reducing glycemic impact. This dessert proves that managing blood sugar doesn't mean sacrificing flavor or elegance—it's a guilt-free indulgence that celebrates the natural sweetness of whole fruit.
Bloedsuikerimpact
Low to moderate impact with a gradual rise in blood sugar due to the low glycemic load and natural fruit sugars balanced by fiber from strawberries. The balsamic vinegar may help slow sugar absorption, providing steady energy for 2-3 hours.
Bloedsuikertips
- ✓ Eat this sorbet after a meal containing protein and healthy fats rather than on an empty stomach to further blunt the glycemic response
- ✓ Keep portion size to one serving and eat slowly to allow your body time to process the natural sugars
- ✓ Consider pairing with a handful of nuts or seeds to add protein and fat that will stabilize blood sugar levels
🥗 Ingrediënten
- 177 ml balsamic vinegar
- 600 g fresh strawberries, hulled and halved
- 60 g fresh strawberries, coarsely chopped for garnish
- 15 ml dark honey
- 12 tbsp balsamic vinegar
- 1.3 lb fresh strawberries, hulled and halved
- 2.1 oz fresh strawberries, coarsely chopped for garnish
- 1 tbsp dark honey
👨🍳 Instructies
- 1
Pour the balsamic vinegar into a small stainless steel or non-reactive saucepan. Place over medium-low heat and bring to a gentle simmer. Allow the vinegar to reduce slowly until it has thickened to about half its original volume, approximately 5 minutes. The reduction should coat the back of a spoon. Remove from heat and set aside to cool completely at room temperature.
- 2
While the balsamic reduction cools, prepare the strawberries by removing the hulls and cutting them in half. Add the halved strawberries to a high-powered blender or food processor. Blend on high speed until the mixture is completely smooth and no chunks remain, about 1-2 minutes.
- 3
Set a fine-mesh strainer over a large mixing bowl. Pour the strawberry puree into the strainer and use a rubber spatula or the back of a wooden spoon to press the mixture through, extracting all the smooth juice while leaving behind the seeds and pulp. Discard the solids remaining in the strainer.
- 4
Add the cooled balsamic reduction, dark honey, filtered water, and fresh lemon juice to the strained strawberry puree. Whisk thoroughly until all ingredients are fully incorporated and the mixture is uniform in color and consistency. The balsamic will add a beautiful depth and slight tang to balance the fruit's natural sweetness, while the lemon juice enhances brightness and helps preserve color.
- 5
Cover the bowl with plastic wrap or transfer to an airtight container. Refrigerate for at least 2-3 hours or until the mixture is thoroughly chilled to 4°C (40°F) or below. This step is crucial for proper freezing texture and ensures the ice cream maker can work efficiently.
- 6
Pour the chilled strawberry mixture into your ice cream maker and churn according to the manufacturer's instructions, typically 20-25 minutes, until it reaches a soft-serve consistency. The sorbet should be smooth and creamy but not yet firm. The churning process incorporates air for a lighter texture without adding sugar.
- 7
Transfer the churned sorbet to a freezer-safe container with a tight-fitting lid. Press a piece of parchment paper directly onto the surface to prevent ice crystals from forming. Freeze for at least 3-4 hours until firm enough to scoop but still creamy in texture.
- 8
When ready to serve, let the sorbet sit at room temperature for 3-5 minutes to soften slightly for easier scooping. Portion into chilled serving bowls using a standard ice cream scoop (approximately 80ml or 1/3 cup per serving). Garnish with the coarsely chopped fresh strawberries. Serve immediately for best texture and enjoy within 2 days for optimal flavor and glycemic benefits.
📊 Voeding per portie
| Per portie | Hele gerecht | |
|---|---|---|
| Calorieën | 76 | 456 |
| Koolhydraten | 19g | 115g |
| Suikers | 18g | 107g |
| Natuurlijke suikers | 18g | 107g |
| Eiwitten | 0g | 2g |
| Vet | 0g | 1g |
| Vezels | 1g | 4g |
| Natrium | 5mg | 29mg |
Voorspelde glucoserespons
Wat als je...
Geschat model — individuele reacties variëren. Geen medisch advies.
🔄 Lager GI alternatieven
These zero-glycemic sweeteners provide sweetness without raising blood sugar at all, compared to honey which has a GI of 58 and adds glycemic load to the recipe
Raspberries and blackberries have slightly lower glycemic loads than strawberries (around 2-3 per 100g vs 3-4) due to higher fiber content and lower natural sugar concentration
While balsamic vinegar can contain residual sugars that slightly increase GL, these alternatives provide acidity without any sugar content, further reducing the overall glycemic impact
🔬 De wetenschap achter dit recept
Why This Sorbet Won't Spike Your Blood Sugar
This strawberry balsamic sorbet is a brilliant example of how thoughtful ingredient pairing can transform a typically high-glycemic dessert into a blood sugar-friendly treat. Strawberries naturally have a low glycemic index (around 40), thanks to their high fiber content and relatively low sugar load compared to other fruits. The fiber in strawberries—about 3 grams per cup—slows down the absorption of natural fruit sugars into your bloodstream, preventing the rapid glucose spike you'd get from processed sweets. Even better, strawberries are packed with polyphenols, plant compounds that research suggests may improve insulin sensitivity and help your cells respond more effectively to glucose.
The balsamic vinegar in this recipe isn't just for flavor—it's a metabolic game-changer. Studies have shown that vinegar can reduce post-meal blood sugar spikes by up to 30% by slowing stomach emptying and improving insulin response. When you consume vinegar with carbohydrates, it literally changes how your body processes those sugars. The small amount of honey provides just enough sweetness to balance the tartness, but because it's used minimally and combined with fiber-rich fruit and acidic vinegar, its impact on blood sugar is significantly blunted.
With a glycemic load of just 5.3 per serving, this sorbet falls into the "low" category (anything under 10 is considered low). This means the actual amount of carbohydrate and its expected effect on your blood sugar is minimal. For context, a small scoop of regular ice cream typically has a glycemic load of 15-20. To maximize blood sugar stability, enjoy this sorbet after a balanced meal containing protein and healthy fats, rather than on an empty stomach. Your body will process the natural sugars even more gradually, keeping your energy steady and cravings at bay.