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If you’re one of the 12% of American adults living with diabetes, you may have kicked dessert to the curb out of fear that it’ll wreak havoc on your blood sugar levels.If so, you’re not alone. Research shows that one of the most widely held beliefs among people living with diabetes is that theyneed to limit sweets.
Can dessert have a healthy place at the table? Truth is, not all desserts are the same. “Blood-sugar-friendly desserts should have a balance of protein, fiber and healthy fats,” explainsAlyssa Smolen, M.S., RDN, CDN, a New Jersey-based dietitian.
Don’t worry! Diabetes-friendly desserts can still be delicious. We spoke with dietitians to find out the best dessert for diabetes and learn what makes it so great, plus other tips to keep blood sugar levels in check.
What to Look For in a Blood-Sugar-Friendly Dessert
Many desserts are high in simple carbohydrates, added sugars and saturated fat. These may be fine to eat from time to time for someone without diabetes. However, if you’re living with diabetes, you may benefit from being more intentional with your dessert consumption.
“Research shows that combining protein with carbohydrate helps improve blood sugar response,” saysJena Brown, RD, CSSD, a sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas.“Look for a 1-to-1 or 2-to-1 ratio of carbohydrate to protein with some added fat when reading food labels or Nutrition Facts,” recommends Brown. Fiber can also be beneficial. “Fiber is a key component in managing blood sugar because it helps maintain and stabilize glucose levels,” says Smolen.
So, ablood-sugar-friendly desserthas a good balance of carbohydrates, protein, fiber and fat. This can help prevent blood sugar spikes from a high-carb, low-fiber and low-protein dessert like cake orice cream.
Preventing constant blood sugar spikes is important because having persistently high blood sugars may lead to a number of health complications, including eye disease, nerve damage, gum disease, heart disease, kidney disease and skin infections.
The #1 Dessert for Better Blood Sugar
Our No. 1 dietitian-approved dessert for better blood sugar isStrawberry-Chocolate Greek Yogurt Bark. “Whole-milk plain Greek yogurt is a great source of protein and fat paired with fiber-rich strawberries that are a source of natural sugar,” says Brown. Berries like strawberries can improve blood sugar and insulin levels after a meal for people with insulin resistance or metabolic syndrome.
You can even add nuts to this recipe for added crunch and fiber. Recent research shows that a high-fiber diet may help improve blood sugar control, blood lipids and inflammation—all important health markers for anyone living with diabetes.
Remember that 2-to-1 or 1-to-1 ratio of carbs to protein that Brown recommended? This dessert fits the bill, with 4 grams carbs, 2 grams protein and 1 gram fat per serving.
Chocolate is the perfect final touch to this tasty dessert. “Cocoa found in dark chocolate is a functional food that is high in polyphenols and is associated with reduced insulin resistance,” says Brown. Overall, the ingredients in this bark make for a balanced blend of carbs, protein and fat to support blood sugar control.
Other Tips for Balancing Blood Sugar
One of the simplest yet most effective nutrition tips for balancing blood sugar is eating regular meals. Althoughskipping mealsmay be tempting if you’re short on time or trying to lose weight, it can ultimately lead to a blood sugar (and energy level) roller coaster.
“Waiting too long between meals can cause big dips in glucose levels,” says Smolen. “These big dips can lead to energy crashes, which is why it’s important to eat balanced meals and snacks throughout the day.” Plus, some research shows thatskipping breakfastis linked with prediabetes.Both Smolen and Brown recommend eating every three to five hours to avoid major shifts in blood glucose and energy.
When choosing which carbs to eat, Brown also recommendslooking for whole grainsand fiber-rich foods with at least 3 grams of blood-sugar-balancing fiber per serving.
Of course, healthy blood sugar isn’t just about what you eat. Other lifestyle factors, such as getting regular physical activity and sufficient sleep, can also help maintain healthy blood sugar levels.
The Bottom Line
Have no fear! Eating and enjoying dessert is still possible with diabetes. For a diabetes-friendly dessert, include fiber, protein and fat to prevent blood sugar spikes that may occur after a carb-rich dish. Strawberry-Chocolate Greek Yogurt Bark offers a tasty blend of protein-filled yogurt, fiber-packed fruit and polyphenol-rich dark chocolate to satisfy your taste buds and your health.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.National Diabetes Statistics Report.Ruszkiewicz K, Jagielski P, Traczyk I.Glycemic control and awareness among diabetic patients of nutrition recommendations in diabetes.Rocz Panstw Zakl Hig. 2020;71(2):191-196. doi:10.32394/rpzh.2020.0116Basturk B, Koc Ozerson Z, Yuksel A.Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals.Iran J Public Health. 2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340MedlinePlus.Diabetes Complications.Calvano A, Izuora K, Oh EC, Ebersole JL, Lyons TJ, Basu A.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hReynolds AN, Akerman AP, Mann J.Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses.PLoS Med. 2020;17(3):e1003053. doi:10.1371/journal.pmed.1003053Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592National Institute of Diabetes and Digestive and Kidney Diseases.Managing Diabetes.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Centers for Disease Control and Prevention.National Diabetes Statistics Report.Ruszkiewicz K, Jagielski P, Traczyk I.Glycemic control and awareness among diabetic patients of nutrition recommendations in diabetes.Rocz Panstw Zakl Hig. 2020;71(2):191-196. doi:10.32394/rpzh.2020.0116Basturk B, Koc Ozerson Z, Yuksel A.Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals.Iran J Public Health. 2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340MedlinePlus.Diabetes Complications.Calvano A, Izuora K, Oh EC, Ebersole JL, Lyons TJ, Basu A.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hReynolds AN, Akerman AP, Mann J.Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses.PLoS Med. 2020;17(3):e1003053. doi:10.1371/journal.pmed.1003053Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592National Institute of Diabetes and Digestive and Kidney Diseases.Managing Diabetes.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Centers for Disease Control and Prevention.National Diabetes Statistics Report.Ruszkiewicz K, Jagielski P, Traczyk I.Glycemic control and awareness among diabetic patients of nutrition recommendations in diabetes.Rocz Panstw Zakl Hig. 2020;71(2):191-196. doi:10.32394/rpzh.2020.0116Basturk B, Koc Ozerson Z, Yuksel A.Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals.Iran J Public Health. 2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340MedlinePlus.Diabetes Complications.Calvano A, Izuora K, Oh EC, Ebersole JL, Lyons TJ, Basu A.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426hReynolds AN, Akerman AP, Mann J.Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses.PLoS Med. 2020;17(3):e1003053. doi:10.1371/journal.pmed.1003053Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592National Institute of Diabetes and Digestive and Kidney Diseases.Managing Diabetes.
Centers for Disease Control and Prevention.National Diabetes Statistics Report.
Ruszkiewicz K, Jagielski P, Traczyk I.Glycemic control and awareness among diabetic patients of nutrition recommendations in diabetes.Rocz Panstw Zakl Hig. 2020;71(2):191-196. doi:10.32394/rpzh.2020.0116
Basturk B, Koc Ozerson Z, Yuksel A.Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals.Iran J Public Health. 2021;50(2):280-287. doi:10.18502/ijph.v50i2.5340
MedlinePlus.Diabetes Complications.
Calvano A, Izuora K, Oh EC, Ebersole JL, Lyons TJ, Basu A.Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials.Food Funct. 2019;10(10):6227-6243. doi:10.1039/c9fo01426h
Reynolds AN, Akerman AP, Mann J.Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses.PLoS Med. 2020;17(3):e1003053. doi:10.1371/journal.pmed.1003053
Miyamura K, Nawa N, Isumi A, Doi S, Ochi M, Fujiwara T.Association between skipping breakfast and prediabetes among adolescence in Japan: Results from A-CHILD study.Front Endocrinol (Lausanne). 2023;14:1051592. doi:10.3389/fendo.2023.1051592
National Institute of Diabetes and Digestive and Kidney Diseases.Managing Diabetes.
