Some people, when they’re diagnosed with diabetes or are dealing with unstable blood sugar levels, feel like they can never have sweet treats. However, that is not the case.
When you’re diagnosed with diabetes, it can be super scary, especially when you find out about all the consequences that can happen if you allow your blood sugar to spike too often or get too low. Therefore, it’s essential to find a balance, enjoying carbs and healthier sweets that can help keep you on track without sending your body out of whack. We spoke with registered dietitians, including Destini Moody, RD, CSSD, LD at Live It Up, and Kathleen Benson, CSSD, CPT, RDN at VNutrition, about five diabetic-friendly desserts that those with the condition can enjoy without major blood sugar spikes. Read more about them below.
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1. Sugar-Free Pudding
Pudding is one of the easiest desserts to put together. It's also delicious and can easily be a high-volume dessert for those who like to eat a lot at once. Instead of buying store-bought sugar-free pudding cups, you can make your own high-protein, sugar-free pudding at home that's fluffy and delicious.
"Use a sugar-free pudding mix, add a scoop of collagen for extra protein, and prepare it with unsweetened or high-protein milk such as Fairlife," says Benson. "The filtration process in Fairlife removes more of the natural milk sugar (lactose) while increasing the protein content. Higher protein and lower sugar help reduce the impact on blood glucose while keeping the texture creamy and satisfying."
2. Baked Pears With Ricotta & Cinnamon
An easy way to make a more blood sugar stabilizing dessert is by starting with nature's sweet treat - fruit! There are so many fruits out there that make the base for a satisfying and healthy dessert. When combined with healthy fats and protein, it becomes even more beneficial and can prevent significant blood sugar spikes.
"Slice a ripe pear, bake until tender, and top with a spoonful of ricotta cheese and a sprinkle of cinnamon," explains Moody. "Baking enhances the pear's natural sweetness without added sugar, and the ricotta provides protein and fat for better blood sugar balance."
3. Pumpkin Chia Pudding
Although it's trendy, wellness community dessert, chia seed pudding is a great sweet treat option for those with prediabetes or diabetes. Chia seeds are full of satisfying fiber, and the way they transform into easy-to-eat gelatinous seeds makes for a dessert that tastes super similar to a rice or tapioca pudding without nearly as many carbs. Plus, you can customize it for the seasons.
"Mix ¼ cup chia seeds with 1 cup unsweetened almond milk, 1 to 2 teaspoons maple syrup, 2 to 3 tablespoons pumpkin purée, and ½ teaspoon pumpkin pie spice until there are no clumps," instructs Moody. Refrigerate for at least 2 hours or overnight, and top with no-added-sugar whipped cream if desired. Chia seeds are high in fiber and omega-3 fats, which slow digestion and help stabilize blood sugar levels."
4. Strawberries With Whipped Cream & Dark Chocolate Chips
One of the beautiful things about strawberries is that they're a high-fiber fruit and are not only super popular in 'healthier' dishes but can also be used in a series of desserts. If you need a little sweet treat at home but live in more of an 'ingredients' household, you can go back to the basics - berries and cream.
"Combine fresh strawberries with a small amount of no- or low-sugar whipped cream and a few dark chocolate chips for a touch of fat and antioxidants," says Benson. "The combination of fiber, fat, and antioxidants helps slow digestion and balance sweetness with fewer carbs overall."
5. Frozen Chocolate Covered Bananas
If you like a crunchy, chocolate-y dessert, then you would love this one, as it combines those flavors and textures all while keeping the added sugar levels low. Plus, this makes for an easy dessert you can store in your fridge.
"Cut some bananas into chunks, spear them with toothpicks, and dunk them in melted dark chocolate and place on some parchment paper to freeze," instructs Moody. "A lot less blood-sugar spiking than traditional frozen treats and perfect for a hot day. "
