By Ellouise Simpson
Jamaican Bun & Cheese
Welcome to the start of spring, the daffodils are out and Mother’s day has passed which means Easter is upon us. The last year has been tough and many of us are still unsure if we can make plans but Easter has a way of lifting our spirits with the fresh air, the glimmer of summer and most importantly the array of wonderful Easter food favourites such as Easter eggs, and hot cross buns.
In Jamaican households, Jamaican Spice Bun is the flavour of the season and traditionally enjoyed on Good Friday. This bun is dark, sweet, moist, spiced and packed with fruit, and often served with cheese.
In Jamaica, spice bun is eaten all year round and this is no different in the UK, but during Easter the sales for this tasty bun increase. Spice bun can be purchased in most major supermarkets and is normally found in the World foods aisle or from your local Caribbean community grocery stores.
The Jamaican bun is based on the British hot-cross bun and overtime adaptations were made and the creation of the Jamaican spice bun was born. Sweet buns can be found throughout the Caribbean with variations in colour, sweetness, shapes and some with or without fruit.
This moreish bun comes in many shapes and sizes such as the round penny bun, small spice bun loaves and extra-large loaf all of which are often served with a “generous” slice of processed tin cheese. This cheese is not commonly found in the UK but this doesn’t stop us Caribbean brits from substituting this cheese with our favourite Cheddar cheese.
Can I have spice bun if I’m prediabetes or Type 2 diabetic
If you have Pre-diabetes, Type 2 Diabetes or any other form of diabetes you may feel sweet treats are off-limits, however, the all-or-nothing approach rarely works as it leaves you feeling deprived and wanting the one thing you believe you can’t have.
Bun recipes use a combination of flour, sugar, honey, fruit and finished with sugar glazing. Most of these ingredients are sources of refined carbohydrates and if eaten in large amounts can raise your blood sugar levels. If you have diabetes, the goal is to eliminate a blood sugar rollercoaster and maintain stable levels.
It’s a misconception that people with diabetes can’t have sweet treats such as chocolate, sweets and cakes. With appropriate adjustments such as frequency, amount & type (FAT) small treats can be incorporated into a healthy balanced diet and active lifestyle.
A few points to consider:
Frequency
How often are you eating this sweet treat? Can this be reduced?
Amount
What does your portion look like? Thick slices? Can you reduce your portion size?
Type
What sweet treats are you opting for? Can you swap to a version with less sugar?
Here are some tips to help you enjoy your spice bun over Easter
- · Thinly slice your bun and cheese “ don’t bruk off a piece ”
- · Consider thinly slicing the whole loaf as this will help with portion control later on
- · No need for that fat spread
- · Try baking your own spiced bun using wholemeal flour and or bran
- · Save your bun and cheese for special occasions
- · Grater your cheese to help it go further
Takeaway message
Treat food can be incorporated into a healthy balanced diet and active lifestyle. However, it is important to opt for small portions and to limit these foods to special occasions. Diabetic foods aren’t recommended as there’s no evidence to suggest these foods have any benefit. Aim for a healthy balanced diet. If you need support towards your nutrition goals, book in for a free 15-minute nutrition coaching call.
Happy Easter!