Many traditional desserts tend to offer little nutritional value, meaning they contain high amounts of empty calories that don't contribute many healthy nutrients. Many types of treats are also loaded with sugar and refined carbohydrates, which can send blood sugar levels through the roof. This can be dangerous for people living with diabetes who need to balance their blood sugar levels carefully.
However, with a little bit of education and planning, people with diabetes can still enjoy delicious and healthy desserts. Let’s review some ways to make this possible.
Considering sugar alternatives
Alternatives to sugar can make food taste sweet while having less of an impact on the blood sugar than regular sugar. Sugar alternatives can be found in many store-bought treats or can be used in place of sugar in homemade desserts to reduce the amount of sugar and carbohydrates.
While there are differing opinions on the use of sugar alternatives, they are recognized as safe by the FDA and can help dramatically reduce the amount of sugar and carbohydrates that foods contain. It is important to note that not all sugar alternatives are created equal, so some experimentation might be needed to find your favorite options.
If you prefer to avoid artificial sweeteners such as sucralose (Splenda), aspartame (Equal), and saccharin (Sweet’N Low), then natural sweeteners such
stevia,
monk fruit, or
allulose may be good options for you to consider.
Sugar alcohols such as sorbitol, xylitol, or
erythritol can also be used to sweeten foods with less impact on the blood sugar, just beware that most sugar alcohols do still contain some carbohydrates and some may also cause GI discomfort if eaten in large quantities.
Tips and tricks for enjoying dessert with diabetes
Let’s review some strategies for indulging in delicious treats without the guilt or blood sugar swings.
Read food labels
If an item has a food label, make sure to take a look at the serving size as well as the total grams of carbohydrates. The sugar is already accounted for in the total carbohydrates so the amount of total carbohydrates is the most important thing to pay attention to. For those special occasions when you know you want to indulge, consider adjusting your meal by eating something lower in carbohydrates such as a salad with protein, and save those carbs for dessert.
Get creative with substitutions
If you are baking desserts at home, consider using an alternative flour such as almond flour or coconut flour to help reduce the amount of carbohydrates. If preferred, you can also experiment with alternative sweeteners such as those mentioned above to further reduce the amount of sugar in the desserts you are creating.
Prep healthy treats in advance
Having some healthier sweet treats on hand can help combat sugar cravings when they come. Try making some frozen yogurt bark by mixing vanilla Greek yogurt with blueberries, spreading it onto a sheet pan, and placing it in the freezer. Once frozen, break it up into smaller pieces and store in a freezer bag in the freezer.
Control portions
Remember to be mindful of serving sizes. There is nothing wrong with treating yourself to a
small portion of something sweet here and there!
Walk it off
Exercise is proven to significantly lower blood sugar levels. Try taking a walk or getting some movement in to help offset the increase in your blood sugar after eating a sweet treat.
Focus on nutrient-dense ingredients
Make your desserts more nutrient-dense by including ingredients that contain high amounts of protein, fiber, whole grains, or healthy fats. Desserts with fruit, oats and nuts or nut butter are great options.
8 delicious diabetes-friendly dessert recipes
Now let’s take a look at some delicious and diabetes-friendly dessert recipe ideas that are nutrient-dense.
- Recipes that focus on fruits (and even veggies!):
- This delicious Lemon Olive Oil Cake uses a banana and applesauce to help reduce the amount of fat and sugar.
- You would never guess that this Apple Cranberry Crisp has riced cauliflower in the topping by tasting it!
- Recipes that include healthy fats such as nuts, nut flours like almond flour and avocados:
- Recipes that include fiber-rich ingredients such as whole grains, oats, and chia seeds:
- This Vanilla Chia Pudding contains 16 grams of fiber per serving - that is about half of the amount of fiber recommended for an entire day!
- These Oatmeal Cookies are made with oats, bananas, and ground flax seed and can serve as a dessert or a healthy breakfast.
- Recipes that incorporate protein-rich foods such as Greek yogurt or nut butter:
Store bought sweets
For those inevitable sweet tooth moments, having some low-sugar, low-carb store-bought treats on hand can be a lifesaver as well. Here are a few delicious options to keep you satisfied:
Incorporating delicious desserts into a diabetes management plan is absolutely possible. By focusing on portion control, strategic ingredient swaps, and possibly using alternative sweeteners, you can create treats that satisfy your sweet tooth without experiencing a blood sugar roller coaster.
Remember, a balanced diet is key, so enjoy these treats occasionally alongside a healthy lifestyle. With a little creativity, you can prove that diabetes-friendly desserts can be just as enjoyable as traditional dessert options.
