A typical Piña Coloda is loaded with sugar, but this diabetic recipe won’t send your blood sugar up in order to enjoy this bit of tropical heaven. To minimize the sugar in this version, replace both the pineapple juice and the cream of coconut with sugar-free versions. Because this recipe relies on pineapple flavoring, people who have room in their carb allotment or aren’t too sensitive to sugars may want to use actual pineapple juice, at 2 grams of sugar per tablespoon. Of course, you can create a “virgin” rendition by omitting the rum.
- 1 jigger rum (1.5 oz.; 3 tablespoons)
- 5 tablespoons coconut milk or coconut cream (NOT Cream of Coconut!)
- 4 tablespoons sugar-free pineapple syrup, such as Da Vinci
- 1 cup ice
- Put ingredients in blender and blend until slushy.
- If you want a non-frozen version, put ingredients in a cocktail shaker, shake, and strain out the ice.
- Place in glass and enjoy!
The carbs and fat in coconut milk vary widely by brand, probably depending on exactly how it is made. I used the USDA database entry for canned coconut milk in analyzing this recipe.
Coconut Milk: There are three different products: coconut milk (coconut pulp mixed with water and strained), coconut cream (a richer form of coconut milk made with less water), and Cream of Coconut (a product containing coconut milk and sugar). Normally, recipes for Piña Colada’s call for Cream of Coconut. Do not use this! I like to use coconut cream, which I find at Asian markets and it costs much less than coconut milk does in a regular supermarket. Also, the carbohydrates and fat in coconut milk vary widely by brand, probably depending on exactly how it is made. Use the USDA database entry for canned coconut milk in analyzing this recipe.
Rum: Usually, Piña Coladas are made with white rum. If you like you can use darker rums, but the rum taste can overshadow the other flavors and you may want to adjust.
Each serving has 2 grams effective carbohydrate,1 gram protein and 235 calories.