- Desserts can be included in moderation with a diabetes-friendly diet.
- Pairing a dessert with a high-fiber food, protein or fat can help with the blood sugar response.
- Practice portion control and enjoy fruit for dessert or a nut butter-based dessert.
If you have diabetes, does that mean eating dessert is completely off-limits? Desserts tend to be made with a higher amount of sugar, and because managing blood sugar levels is vital for someone with diabetes, it almost seems like these types of sugary foods would be considered a big no-no in a diabetes meal plan. Thankfully, that’s not true. Just because desserts contain sugar does not mean a person with diabetes should avoid them altogether. It’s all about having the right balance of nutrients to steady blood sugar levels—and practicing moderation, according to Mackenzie Burgess, RDN.
Because desserts are high in sugar and simple carbohydrates, they will cause faster and higher blood sugar increases than other foods. However, the ingredients in a dessert matter in terms of your blood sugar response. Diabetes is a very prevalent condition among Americans; over 40 million people are managing a diabetes diagnosis, and 1 in 3 Americans has prediabetes. With so many people discovering how to properly manage their blood sugar levels for better health, it’s important to learn how to eat to keep those spikes low while still enjoying a tasty dessert.
Desserts Can Be Included in a Diabetes-Friendly Diet
Yes, you can enjoy dessert if you have diabetes. It’s all about considering your individual needs. “Pay attention to how certain desserts make you feel and affect your blood sugar, because everyone is different,” says Burgess. She explains that the number of carbohydrates, proteins and fat in a dessert, what you eat before the meal, and the time of day can all influence your blood sugar response to eating dessert: “Being aware of these factors can help you find desserts that make you feel your best.”
Portion control is also key for avoiding blood sugar spikes. While it may seem tedious to portion out a dessert, Burgess says this particular step will make it easier to manage levels while still enjoying something sweet when you want it.
Choosing the Best Dessert for Diabetes
“Dessert can absolutely be part of a healthy and balanced diet when consumed in moderation,” says Burgess. “When choosing dessert, it’s helpful for those with diabetes to consider options that contain fiber, protein and healthy fats, as these nutrients can help slow the absorption of carbs into the bloodstream, which helps balance blood sugar.” A dessert that includes fruit—which is higher in fiber—will have a lower glycemic index number due to how fiber can slow down digestion and reduce blood glucose spikes. Same goes for protein and fat.
Some of Burgess’ go-to desserts include Medjool dates stuffed with peanut butter, energy bites, chia seed pudding with toppings (like fruit, nuts and yogurt), desserts baked with protein powder, and nut butter-based desserts.
In addition, you may also include sweets made with sugar alternatives, which impact blood glucose less than regular sugar. “This may make them a good choice for those wanting to lower their carb and sugar intake while still enjoying dessert,” says Burgess. “It really depends on each person and their taste preference,” she says. However, some people may be more sensitive to artificial sweeteners and could experience digestive issues.
Though no food is completely off-limits, if you want to keep blood sugar levels low, it’s important to limit eating desserts that contain primarily refined carbohydrates and sugar, such as snack cakes, candy or cookies. On the other hand, desserts that contain fiber, protein and healthy fats will help slow your blood sugar response. If your dessert doesn’t have those elements, there are still ways to include them alongside a healthy meal or snack.
Tips to Include Dessert in a Healthy Diabetes-Appropriate Diet
“Pairing a high-sugar dessert with a protein or fiber source can help slow the absorption of the sugar into the bloodstream and prevent blood sugar spikes,” says Burgess. “This is because protein and fiber take longer to digest than simple carbs like table sugar or high-fructose corn syrup. For example, if you’re eating a cookie, you may consider pairing it with a handful of nuts or fiber-filled fruit.”
The timing of when you eat dessert can also make a difference in blood sugar levels. Research suggests that eating foods that contain protein and fat before one that’s rich in carbohydrates (such as a sugary dessert) can slow down digestion and result in better insulin function compared to if you ate that carb-heavy (or sugary) food alone.
Our Expert Take
As long as the dessert includes elements of fiber, protein and healthy fat—or is paired with a food that includes these things—a person with diabetes can certainly enjoy a dessert. These three nutritional elements are key for stabilizing glucose levels while you eat, avoiding the blood sugar spikes from a dessert high in sugar and carbohydrates. Fruit, seeds, nuts and nut butter all work well as add-ins for dessert items to keep blood sugar levels low.
