As a diabetic, you may wonder what sweet treats you can enjoy without spiking your blood sugar. The good news is that there are many delicious diabetic-friendly dessert options to satisfy your sweet tooth. With a little creativity and planning, you can find or make desserts that fit into your meal plan. This article will explore what makes a dessert diabetic-friendly, give you diabetic dessert ideas you can buy, and provide tips for choosing safe store-bought options.
What Makes a Dessert Diabetic-Friendly?
The main factors that make a dessert diabetic-friendly are:
- Lower in sugar and carbs – Desserts made with artificial sweeteners, lower glycemic index (GI) ingredients, and smaller serving sizes can help keep portions and carb counts under control.
- High in fiber – Fiber helps slow digestion and prevents blood sugar spikes. Look for at least 3 grams of fiber per serving.
- High in protein – Protein promotes steadier blood sugar response compared to carbohydrates alone. Aim for at least 5 grams of protein.
- Low glycemic index – Choose foods with a GI of 55 or less to minimize blood sugar impact.
- Mindful of fat content – Limit trans fats and saturated fats which can negatively impact health.
- Within your meal plan – The dessert must fit within your overall carb allowance for the meal or day.
Keeping these factors in mind when choosing or making desserts can help you stay within your blood glucose targets. Portion control is also key – consult your dietitian on appropriate dessert serving sizes for your meal plan.
Diabetic-Friendly Store-Bought Desserts
Many grocery stores now carry desserts specifically made for diabetics. Here are some of the best store-bought options to satisfy your sweet tooth:
Sugar-Free Gelatin
Flavored gelatin makes for a light, sweet treat. Popular brands like Jell-O offer sugar-free gelatin in a variety of flavors like strawberry, lemon, and lime. An individual 4 oz cup provides:
- 60 calories
- 0 g fat
- 0 g protein
- 15 g carbs
- 0 g fiber
- 0 g sugar (sweetened with aspartame)
Gelatin is mostly water, so the carb count is low. But be mindful of portion sizes as the artificial sweeteners can still impact blood sugar in large amounts.
Halo Top Ice Cream
This popular “light” ice cream brand has dairy-free and low-sugar options perfect for diabetics. Halo Top uses natural sweeteners like stevia and erythritol to keep sugar content low. A 1/2 cup serving of vanilla bean flavor provides:
- 60 calories
- 2.5 g fat
- 5 g protein
- 11 g carbs
- 2 g fiber
- 5 g sugar (includes 4 g added sugar)
The high protein helps regulate blood sugar response. Be sure to measure proper portions to keep sugar and carb counts in check.
Enlightened Ice Cream
Like Halo Top, Enlightened makes low-sugar, high-protein ice creams in diabetic-friendly flavors like chocolate, coffee, and butter pecan. Nutrition for 1/2 cup of the chocolate flavor:
- 60 calories
- 2 g fat
- 5 g protein
- 8 g carbs
- 2 g fiber
- 2 g sugar (includes 0 g added sugar)
The protein and fiber provide steady energy. Enjoy the chocolatey flavor without the blood sugar spike!
Arctic Zero Frozen Dessert
Arctic Zero offers non-dairy frozen desserts that are low glycemic, gluten-free, and sweetened with monk fruit. A 1/2 cup serving of cake batter flavor has:
- 35 calories
- 0 g fat
- 2 g protein
- 4 g carbs
- 0 g fiber
- 2 g sugar (includes 2 g added sugar)
With barely any sugar, this makes a great lower carb frozen treat for diabetics watching their sugar intake.
Yasso Greek Yogurt Bars
These frozen Greek yogurt bars offer a creamy, ice cream-like texture with protein and fewer carbs. The sea salt caramel bar has:
- 100 calories
- 2 g fat
- 5 g protein
- 16 g carbs
- 0 g fiber
- 14 g sugar (includes 7 g added sugar)
The Greek yogurt provides a high protein kick to help slow digestion and blood sugar response. Still watch portions due to the added sugars.
Skinny Cow Ice Cream Sandwiches
These portion-controlled ice cream sandwiches are a tasty low calorie option for diabetics. One chocolate chip cookie sandwich has:
- 150 calories
- 5 g fat
- 3 g protein
- 24 g carbs
- 0 g fiber
- 15 g sugar (includes 12 g added sugar)
At just 150 calories, it can be a sensible treat in moderation. But the high added sugar means consume cautiously.
No Sugar Added Fudgsicles
Enjoy chocolate frozen treats without all the added sugar! No sugar added fudgsicles, like those from Popsicle, are sweetened with sugar substitutes. One fudgsicle has:
- 40 calories
- 0 g fat
- 0 g protein
- 9 g carbs
- 0 g fiber
- 0 g sugar (sweetened with sorbitol and sucralose)
The sweet flavor will curb your chocolate cravings without derailing your blood sugar goals.
Tips for Choosing Store-Bought Desserts
When shopping for diabetic-friendly desserts, keep these tips in mind:
- Read nutrition labels – Look at total carbs, fiber, sugar, and ingredients list.
- Aim for at least 3g fiber – Helps slow sugar absorption.
- Seek 5g or more protein – Promotes steady blood sugar response.
- Limit added sugars to under 5g-10g per serving.
- Watch out for sugar alcohols like maltitol and sorbitol – Can still impact blood sugar.
- Look for diabetic-friendly sweeteners like stevia, erythritol, monk fruit.
- Check GI index if available – Choose under 55 GI.
- Get single serve or portion-controlled options.
- Discuss selections with your doctor or dietitian.
Being an informed shopper will help you make smart choices to keep your blood sugar in check. Refer to your target carb range when deciding on appropriate dessert portions.
Diabetic-Friendly Desserts to Make at Home
Creating homemade desserts gives you full control over the ingredients. Here are some diabetic-friendly recipes to try:
Mixed Berry Crumble
Ingredients:
- 2 cups mixed berries (raspberries, blueberries, blackberries)
- 2 tbsp Swerve or monk fruit sweetener
- 1/4 tsp cinnamon
- 1/4 cup old-fashioned oats
- 1 tbsp almond flour
- 1 tbsp butter
- 1 tbsp chopped walnuts
Directions:
- Preheat oven to 375°F. In an 8×8 baking dish, mix berries, sweetener, and cinnamon.
- In a small bowl, mix oats, almond flour, butter, and walnuts until crumbly.
- Sprinkle oat crumble over the berry mixture and bake for 15 minutes until topping is golden.
The fiber-rich berries coupled with heart-healthy fats and protein make this a balanced, diabetic-friendly treat.
Sugar-Free Cheesecake with Mixed Berry Topping
Ingredients:
Crust:
- 1 1/2 cups almond flour
- 2 tbsp butter, melted
- 1 tbsp Swerve sweetener
Cheesecake:
- 16 oz cream cheese, softened
- 1 cup plain Greek yogurt
- 3/4 cup Swerve
- 1 tsp vanilla
- 2 eggs
Berry topping:
- 2 cups mixed berries
- 1 tbsp Swerve
- 1 tsp lemon juice
Directions:
- Make crust: Mix almond flour, melted butter and sweetener. Press into bottom of 8 inch springform pan. Bake at 325F for 8 minutes.
- Make cheesecake: Beat cream cheese until smooth. Mix in yogurt, sweetener and vanilla. Add eggs one at a time. Pour into baked crust.
- Bake at 325F for 40 minutes. Turn oven off and leave in for another 40 minutes. Remove and cool completely.
- Make berry topping: Mix berries, sweetener and lemon juice. Top cooled cheesecake.
The protein-rich Greek yogurt gives a blood sugar steadying effect while the berries add antioxidants and fiber.
Peanut Butter Chocolate Protein Mousse
Ingredients:
- 1 ripe avocado
- 1/4 cup natural peanut butter
- 1/4 cup unsweetened cocoa powder
- 1 scoop (25g) vanilla protein powder
- 1 tsp monk fruit or stevia sweetener
- 1/4 cup almond milk, or as needed
Directions:
- Blend all ingredients together until smooth and creamy. Add more milk to thin if desired.
- Spoon into 4 ramekins and chill for at least 2 hours.
- Top with chopped peanuts before serving if desired.
With protein powder, peanut butter and fiber-rich avocado, this mousse helps control blood sugar levels after meals.
Dark Chocolate Avocado Pudding
Ingredients:
- 2 medium ripe avocados
- 1/4 cup unsweetened cocoa powder
- 1/4 cup milk of choice
- 3 tbsp maple syrup or monk fruit sweetener
- 1 tsp vanilla
- Pinch of sea salt
Directions:
- Blend all ingredients together until smooth and creamy.
- Spoon into 4 ramekins and chill for at least 2 hours.
- Garnish with berries before serving if desired.
The healthy fats in avocado help manage hunger while the chocolate provides antioxidants. A tasty way to get in nutrition and indulgence.
Tips for Making Diabetic-Friendly Desserts
Here are some helpful tips for creating homemade desserts suitable for a diabetic diet:
- Use sugar substitutes like stevia, monk fruit, erythritol.
- Incorporate fats from nuts, avocados and Greek yogurt.
- Add protein powder or ricotta cheese for staying power.
- Use low-glycemic fruits like berries and citrus.
- Include fiber from whole grains, nuts and dried fruits.
- Limit extra sugars or sweeteners to under 5-15g per serving.
- Mind carb counts and portion sizes.
- Experiment with extracts like vanilla, almond and cocoa for flavor.
- Use almond or coconut flour for gluten-free options.
- Discuss all ingredients with your healthcare provider.
With a little creativity, you can come up with endless deliciously diabetic-friendly dessert ideas to satisfy your cravings in a healthy way!
Conclusion
Living with diabetes does not mean having to avoid sweets altogether. By choosing diabetic-friendly dessert options, reading labels carefully, controlling portions, and making smart swaps, you can still enjoy the occasional treat. Focus on recipes and store-bought goods that are made with whole food ingredients, high in protein and fiber, low in sugar and carbs, and using diabetic-safe sweeteners. With the wide selection now available plus homemade options, you have many delicious ways to take care of your sweet tooth while still sticking to your diabetic diet and maintaining balanced blood sugar.