If you’re managing your blood sugar, you might think dessert is off the agenda. But with good planning and the right recipes, you can still enjoy yourself. “If you’re monitoring your blood sugar, that doesn’t mean you should skip dessert. You just need to choose sweets more strategically,” says Lainey Younkin, MS, RDN.
“Most of us love desserts, but we’re looking to cut back on added sugars and keep blood sugar levels fairly consistent throughout the day. Keeping it steady can help improve your energy levels and is also smart for avoiding metabolic conditions,” shares Frances Largeman-Roth, RDN. These conditions include diabetes, heart disease and obesity.
Some classic no-cook recipes contain a lot of added sugar and may not be the best if you want to avoid a blood sugar spike. But turning to no-bake desserts can be perfect for busy days or when you’re craving something sweet without turning on your oven. Rather than something traditional, “opt for a sweet treat with protein or fiber, or ideally both, like these berry frozen yogurt bars,” says Younkin. Here’s why they’re a great option for better blood sugar control.
Our panel of professional dietitians:
- Frances Largeman-Roth, RDN, New York nutrition expert and author of Everyday Snack Tray.
- Lainey Younkin, MS, RDN, weight loss dietitian, at Lainey Younkin Nutrition.
- Caroline Thomason Bunn, RD, CDCES, registered dietitian and diabetes educator in Northern Virginia.
- Dalina Soto, MA, RD, LDN, registered dietitian, intuitive eating expert, author and founder of Your Latina Nutritionist.
Get the recipe
Berry Frozen Yogurt Bars
Frozen yogurt contains protein
“Yogurt-based desserts are higher in protein,” shares Dalina Soto, MA, RD, LDN. “Protein helps reduce blood sugar spikes, and along with fiber, it can help a diabetic really enjoy a sweet treat without too much hassle,” she adds.
The American Diabetes Association recommends pairing protein with carbohydrates to increase satisfaction and slow the rise in blood sugar. Greek yogurt helps add about 5 grams of protein to this dessert. It also helps turn these bars into creamy frozen treats. Although they don’t replace real ice cream, they are a great option for having less impact on blood sugar levels. Making frozen yogurt bark with plain yogurt is another fun Greek yogurt idea.
Berries Improve Nutrition
Blackberries, raspberries, blueberries and strawberries add a lovely pop of color to the recipe, along with natural sweetness, fiber and antioxidants. “Fiber helps blood sugar, so desserts that contain more fruit not only increase fiber and add sweetness without added sugar,” shares Soto.
“As a diabetes educator, I like that some of the sweetness comes from the fruit, not just the added sugar. Berries provide fiber, vitamins, and other nutrients that can all have a more balanced impact on blood sugar levels,” says Thomason Bunn. This nutrition makes berries a good choice for people with diabetes to help manage their blood sugar levels.
These frozen yogurt bars use a cup of mixed berries, but they pair well with any fruit you have on hand or are craving. For added nutrients, serve them with additional berries on the side.
Healthy Fats from Almond Butter
Adding almond butter to yogurt adds a nutty flavor and creaminess to the no-bake dessert and provides health benefits. Younkin notes, “Almond butter contains heart-healthy fats, which also help keep blood sugar levels balanced.” » Fats slow down digestion, so sugar and carbohydrates enter the bloodstream more slowly.
Largeman-Roth says, “Including almond butter in recipes may also help lower blood sugar levels after a meal,” citing studies on the effects of almonds and almond butter on blood sugar levels.
Consumption of almonds is also associated with better blood sugar control and better cardiovascular health. Since people with diabetes are twice as likely to develop heart disease, thinking about your heart doesn’t hurt either.
Low in added sugar
Desserts are not Exactly known to be low in sugar, but you can still enjoy them while cutting down on the sweetness. If you have diabetes or are watching your added sugar intake, you can experiment with sugar substitutes, including stevia, sucralose, and monk fruit extract, to make things sweeter. But some people prefer to use only a small part of reality.
“For dessert, this recipe is relatively low in total carbs and added sugar,” says Thomason Bunn. It only has 2 tablespoons of maple syrup, which adds 12 grams of sugar to the entire dish and less than 2 grams per serving.
“I like that the recipe uses 2 percent plain Greek yogurt. Dairy products, like Greek yogurt, contain natural lactose sugar,” says Largeman-Roth. This natural sweetness helps reduce the amount of sugar you need to add. It contains 5 grams of sugar per slice, which is very low for a dessert.
Built-in portion control
Even the healthiest desserts can raise blood sugar if you eat them in large quantities. Unfortunately, it’s easy to overdo it if you look at quantities or eat directly from a container or package. Luckily, these bars are cut into ¾-inch-thick slices, so they come pre-portioned.
Another advantage? “Because they’re frozen, you can eat them more slowly than other desserts, making portion control easier,” adds Younkin. With only 66 calories and 6 grams of carbs per serving, even two servings would keep things pretty reasonable.
Tips for a Blood Sugar-Friendly Dessert
- Balance things: “You can also eat dessert and keep your blood sugar balanced. Just look for protein, fiber, and healthy fats with little or no added sugar,” says Younkin. This combination helps reduce carbohydrates and slows digestion.
- Add some fruit: The carbs in fruit count, but adding them to your dessert provides fiber and natural sweetness. “As a diabetes educator, I love that some of the sweetness comes from the fruit, not just the added sugar,” shares Thomason Bunn. Not all fruit-based desserts have less sugar or added carbs, but fruit still makes a great base for many better-for-you options.
- Keep it simple: Dessert doesn’t have to be cake and cookies. Sometimes simple combos can satisfy a sweet tooth. “If you’re looking for other blood sugar-friendly desserts, try enjoying a bowl of berries with whipped cream or a few dates filled with nut butter or whipped ricotta with a few chocolate chips on top,” suggests Largeman-Roth. These won’t replace the show-stopping desserts you make for the holidays or special occasions, but are a healthier way to enjoy something sweet.
- Pay attention to portions: Portion size makes a big difference with dessert. Stick to a smaller serving of traditional sugar-based desserts. Top off your plate or bowl with fresh berries or plain Greek yogurt for added protein. Not all desserts have to be “healthy,” but eating smaller portions helps these foods fit into a healthy diet.
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