When it comes to sweets and treats, many people with diabetes feel they have few options. But with proper planning and some tweaks and swaps, desserts can be on the table. They can even help you meet your dietary goals. Here are some tips to help you include dessert into your healthy eating plan.
Plan Your Portion
Often, those who swear off desserts altogether can feel deprived. Then in a weak moment, they can find themselves in a dessert binge. The solution? Remember the age-old saying, “everything in moderation,” and put that into practice with occasional desserts. Choose a bite-sized treat, eaten slowly without distraction, to help meet cravings head on.
Love the Label
Most desserts are high in calories and simple sugars, and low in vitamins, minerals, protein, and fiber. This combination can cause blood sugar levels to climb too high and add extra calories with little or no nutrition. Read the food label on the package to better know what you are eating and adjust accordingly. Where to look?
- Check the serving size–This can help guide you in keeping portions more reasonable.
- Consider the carbs–The label lists total carbohydrate grams per serving. If you plan to eat dessert, use this as a guide to reduce your mealtime carbohydrates accordingly.
- Note added sugar and choose wisely–The sugar content of many desserts is often higher than we realize. For example, one portion of cheesecake can have over 100 grams of added sugar and over 800 calories.
Tweak Your Treats
You can satisfy your sweet tooth in healthy ways, while keeping your eating plan intact. The key is to look for choices that include whole foods and natural ingredients that support health. Better yet, prepare your own to control the ingredients. Here are some ideas:
- Focus on fruit–Fruit contains fiber, which can stabilize blood sugar and help lower cholesterol. Try fresh or frozen mango, pineapple or berries. You can even make your own “nice” cream by blending frozen bananas in a blender or food processor.
- Pick a protein and healthy fat–Protein and heart-healthy fats can reduce the carb quotient, while slowing down digestion and moderating blood sugar. Try a yogurt parfait layered with unsweetened Greek yogurt, peaches, and sliced almonds. Or, bake a simple homemade mousse made with avocados and cocoa powder.
- Whole grains can help–Desserts that include whole grains can lend fiber, vitamins, and minerals without added sugar. Try a homemade oat and cinnamon topping over baked apples. Or, bake a simple rice pudding recipe made with brown rice.
Be Selective about Sips
From smoothie shops to coffee houses, sugar-laden dessert drinks tempt us daily. But buyer beware: sugary drinks are a leading source of added sugar. Why not make your own, and lend healthy ingredients while also saving money? Blend unsweetened or low sugar Greek yogurt and nonfat milk (or water) with frozen fruit, such as bananas or berries. You can even add a handful of greens or half an avocado. For coffee drink lovers, make your own latte with milk (low-fat, unsweetened), and a dash of cinnamon or stevia. Add unsweetened extracts like peppermint or vanilla for no-sugar sweetness.
Dessert no longer needs to be a diet dilemma for people with diabetes. Find more inspiration and information on living with diabetes in the LG Health Hub.