According to the American Diabetes Association, people with diabetes can eat sweets as long as they are part of a healthy diet and consumed in moderation.
When choosing sugary goods, it is important to understand how different desserts can affect your blood glucose levels. Here are 7 diabetes-friendly sweets and tips for including them in your diet.
7 diabetes-friendly sweets
- Broiled pineapple with frozen yogurt: Season pineapple rounds with cinnamon and briefly place them on a grill. Finish with a scoop of your favorite frozen yogurt.
- Mixed berries with maple cream: For a fast and refreshing sweet treat, mix 1 tablespoon of maple syrup into a dollop of fat-free sour cream and serve with your favorite seasonal berries.
- Frozen fruit pops: Blend your favorite fruit with fat-free and/or low-sugar yogurt and freeze until it turns into a creamy popsicle.
- Dark chocolate-dipped strawberries: Dip strawberries into melted dark chocolate, chill for 15-20 minutes, and serve. Cocoa contains flavonoids which can actually help with insulin response.
- Whole wheat orange cake: This diabetes-friendly dessert is made with whole wheat flour and low-fat dairy. It can be sweetened with stevia or other zero calorie sweeteners in addition to the orange.
- Date and apple shake: You can blend dates and apples with low-fat milk and add a sugar-free sweetener. Dates and apples are naturally sweet and rich in fiber, and milk is a good source of protein and calcium.
- Protein cheesecake: This cake is high in protein and low in carbs, making it suitable for people with diabetes.
How to include sweets into a diabetes-friendly diet
People with diabetes should be careful with their diet, but sweet desserts every now and then are fine as long as they are part of a balanced diet. Here are tips for eating healthy with diabetes without completely sacrificing your sweet tooth:
- Curb your sugar cravings: Gradually lower the amount of sugar in your diet a little at a time to give your taste buds time to adjust.
- Limit carbs: If you are craving dessert, avoid those that are carb-heavy.
- Sweeten with fresh fruit: Apples, pears, blueberries, blackberries, and peaches all add natural sweetness to desserts and also have the benefit of being rich in fiber and other nutrients.
- Add healthy fats: Make your dessert healthier by including healthy fats such as peanut butter, ricotta cheese, yogurt, or almonds. Because these fats delay digestion, they do not cause spikes in blood sugar levels.
- Eat it with a meal: Sweets should be consumed as part of a meal rather than as a standalone snack. Sweets increase blood sugar when consumed alone. However, if you consume them alongside other nutritious meals, your blood sugar will not increase as quickly.
- Savor the flavor: When eating a dessert, take your time and enjoy every bite. Paying attention to the flavors and sensations not only increases your pleasure, but also means you will be less likely to overeat.
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The Truth About Sweets and Diabetes: https://www.webmd.com/diabetes/results-sweet-truth-about-diabetes
Can you still have sweets if you have diabetes? https://www.canr.msu.edu/news/can_you_still_have_sweets_if_you_have_diabetes
Yes, There Are Ways to Eat Dessert Safely with Diabetes: https://diatribe.org/yes-there-are-ways-eat-dessert-safely-diabetes
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