Healthy eating is easier to achieve than most people might think. If you are living with diabetes, making low-carb, low-sugar food choices is one part of managing the condition. Fortunately, this does not have to mean always avoiding sweet foods. There are many no-sugar desserts that you can eat, especially when combined with other healthy foods. Here are just a few ideas of how to indulge your sweet tooth with easy-to-prepare, satisfying recipes that you can include as part of your meal plan.
Low-Sugar Desserts for Diabetics
As you’re developing a healthy eating plan, there are a few tips you can follow that allow you to enjoy treats. In addition to looking for no-sugar desserts, you can think about portion sizes and food combining. Whole grains, healthy fats and protein all help to manage blood sugar spikes from sugar and carbs in food. Aim for small servings of desserts that are under 200 calories and have no more than 15 to 30 grams of carbs. Fruit is a natural source of fiber that is less likely to raise blood glucose levels than refined sugars.
Simple changes to classic recipes can satisfy your sweet tooth while still being part of a healthy diabetic diet. Eliminating pastries, flours and other high-carbohydrate desserts — or eating these only in moderation — helps to keep your health plan on track. Choose fruit, natural sweeteners, like Stevia, and pure dark chocolate to create the flavor you crave. Here are some ideas of desserts for diabetics to get you started.
Cannoli is an indulgent sweet treat, but if you tweak the recipe, it’s easy to make it diabetic-friendly. Skip the outer pastry and focus on the filling. Take one serving of ricotta cheese and combine it with dark chocolate chips. It’s simple to prepare and offers the texture and flavor of cannoli, without the added sugar. Feel free to boost the flavor with chopped nuts, like pecans, peanuts or walnuts, which are all lower-carb nuts.
Banana and chocolate are classic flavors that always make a great dessert or treat. There are a few ways you can combine these tastes. For a quick snack, dip a banana in powdered cocoa. For something a bit more indulgent, make frozen banana chocolate treats. Slice bananas and freeze them. Then, dip the slices in melted dark chocolate and let them harden on wax paper or parchment. Keep them in a container in the freezer.
You can use the same trick to enjoy the flavors of peanut butter and chocolate in a healthier way. Freeze tablespoons of natural peanut butter topped with melted dark chocolate and put it back in the freezer until you’re ready to enjoy.
Raspberry Banana Mousse
Mousse is typically a high-sugar dessert. But with just a few small ingredient changes, you can enjoy this dish as a dairy-free, low-sugar treat that even contains a good amount of protein. To make one serving of raspberry banana mousse, whip 2 egg whites until they are stiff and resemble meringue. Then, blend in ¼ each of frozen banana and frozen raspberry. Add 1 tablespoon of Stevia, if you want some added sweetness. You can add in a few fresh berries as a garnish when you’re ready to eat.
Chocolate Keto Fat Bombs
These snack-sized, no-bake chocolate balls are low in carbs and easy to make. This recipe makes 12 fat bombs. True to their name, they are high in saturated fat (10 grams per ball) and calories (194), but their low carbohydrate count (3.5 per ball) makes them diabetic-friendly. Combine 5 tablespoons of chunky peanut butter, 6 tablespoons of hemp seeds, ¼ cup of cocoa powder and ½ cup of unrefined coconut oil at room temperature. Mix in 2 tablespoons of heavy cream, 1 teaspoon of vanilla, and 2 tablespoons of Stevia. Roll the mixture into balls. Optionally, you can coat the balls with unsweetened coconut. Place the balls on parchment paper and refrigerate them for 30 minutes before eating.
Greek Yogurt Parfait
Greek yogurt is rich and versatile. Add fresh fruit, nuts, berries and granola to pack on the flavor. Unsweetened, plain yogurt has about 12 grams of carbohydrates in a 2/3-cup serving, making it manageable to incorporate into a diabetic diet. Greek yogurt is also a great source of protein.
You can even turn Greek yogurt into a healthy ice cream. Combine 1/3 cup of yogurt with ½ cup of unsweetened almond milk, 1 teaspoon of cocoa powder, 1 tablespoon of vanilla protein powder and 2 tablespoons of Stevia in a blender. Place it in the freezer for about two hours, stirring the mixture about every 30 minutes.
Why Choose a Provider at Intermountain Health?
Managing diabetes is an ongoing process. It is easier with support from family, friends and a dedicated medical team. At Intermountain Health, we are committed to primary care services that focus on preventive care. Our appointment options make it easy for you to connect with a medical professional who can help you manage daily life with diabetes. We have in-person appointments available at a clinic near you and virtual appointments for your convenience. To book an appointment, find a provider today.
*This article is for informational purposes only and is not intended to be a substitute for medical advice or diagnosis from a physician or qualified healthcare professional.