Thanks to protein, fiber and fat, this dessert is a great way to satisfy your sweet cravings without raising your blood sugar levels.
Reviewed by dietitian Alyssa Pike, RDNReviewed by dietitian Alyssa Pike, RDN
If you’re one of the 12% of American adults with diabetes, you may have avoided desserts because you’re worried they’ll spike your blood sugar. If so, you’re not alone. Research shows that one of the most common beliefs among people with diabetes is that they need to limit their sweets consumption.
Can dessert be healthy? The truth is, not all desserts are the same. “Blood sugar-friendly desserts should have a balance of protein, fiber and healthy fats,” explains Alyssa Smolen MS, RDN, CDN, a New Jersey-based dietitian.
Don’t worry! Desserts for diabetics can still be delicious. We spoke to nutritionists to find out which dessert is best for diabetics, what makes it so great, and more tips on how to keep your blood sugar levels under control.
What to look for in a blood sugar-friendly dessert
Many desserts are high in simple carbohydrates, added sugars, and saturated fats. For someone without diabetes, it may be OK to eat these every now and then. However, if you have diabetes, you may benefit from being more mindful of your dessert consumption.
“Research shows that combining protein and carbohydrates improves blood sugar response,” says Jena Brown, RD, CSSD, sports nutritionist and owner of Victorem Performance Nutrition in Brenham, Texas. “When reading food labels or nutrition facts, look for a 1:1 or 2:1 ratio of carbohydrates to protein with some added fat,” recommends Brown. Fiber can also be beneficial. “Fiber is an important component in regulating blood sugar because it helps maintain and stabilize glucose levels,” says Smolden.
So a blood sugar friendly dessert has a good balance of carbohydrates, protein, fiber and fat. This can help prevent blood sugar spikes caused by a high-carb, low-fiber, low-protein dessert like cake or ice cream.
It is important to prevent persistent blood sugar spikes because persistently high blood sugar can lead to a number of health complications, including eye disease, nerve damage, gum disease, heart disease, kidney disease and skin infections.
The No. 1 dessert for better blood sugar
Our No. 1 dietitian-recommended dessert for better blood sugar levels is strawberry chocolate yogurt with Greek yogurt. “Whole milk Greek yogurt is a great source of protein and fat, paired with fiber-rich strawberries, which are a natural source of sugar,” says Brown. Berries like strawberries may improve blood sugar and insulin levels after a meal in people with insulin resistance or metabolic syndrome.
You can even add nuts to this recipe to make it crunchier and higher in fiber. Recent research shows that a high-fiber diet can help lower blood sugar levels, blood lipids, and inflammation—all important health indicators for people with diabetes.
Additionally, combining a healthy protein source (like Greek yogurt) with a high-carbohydrate diet results in a slower, more consistent rise and fall in blood sugar levels than consuming carbohydrates alone, which can cause a rapid rise followed by a drastic fall.
Remember Brown’s recommended 2:1 or 1:1 carb to protein ratio? This dessert meets those requirements with four grams of carbs, two grams of protein, and one gram of fat per serving.
Chocolate is the perfect finishing touch to this tasty dessert. “The cocoa found in dark chocolate is a functional food rich in polyphenols and has been linked to reduced insulin resistance,” says Brown. Overall, the ingredients in this bark provide a balanced mix of carbohydrates, protein and fat to support blood sugar control.
More tips for balancing blood sugar
One of the simplest yet most effective dietary tips for regulating blood sugar levels is eating meals on a regular basis. While skipping meals may be tempting when you’re short on time or trying to lose weight, it can ultimately lead to a rollercoaster ride for your blood sugar (and energy levels).
“Waiting too long between meals can lead to big drops in blood sugar levels,” says Smolden. “These big drops can lead to energy drops, which is why it’s important to eat balanced meals and snacks throughout the day.” Plus, some research shows that skipping breakfast is linked to prediabetes. Both Smolen and Brown recommend eating every three to five hours to avoid big swings in blood sugar and energy levels.
When choosing the carbohydrates you eat, Brown also recommends looking for whole grains and high-fiber foods with at least three grams of blood sugar-regulating fiber per serving.
Of course, healthy blood sugar levels depend on more than just what you eat. Other lifestyle factors, such as regular physical activity and getting enough sleep, can also help maintain healthy blood sugar levels.
The conclusion
Fear not! It is possible to eat and enjoy desserts even with diabetes. For a diabetes-friendly dessert, make sure you consume fiber, protein, and fats to prevent blood sugar spikes that can occur after a high-carb meal. The Strawberry Chocolate Yogurt Bark offers a tasty blend of protein-rich yogurt, fiber-rich fruit, and decadent chocolate to delight your taste buds and your health.
Read the original article on Eating Well.
