Many people think dessert is completely “off the table” if you have diabetes—but that’s not always true. With a little planning, dessert can still fit. Here’s how and when to enjoy it while keeping your blood sugar in a healthy range.
#1 Plan for it. If dessert matters to you, the key is planning ahead. Research shows that blood sugar is affected more by the total amount of carbohydrates in a meal than by the specific type of carbohydrate. That means if you keep the total carb count for your meal—including dessert—within your carbohydrate budget, you’re taking an important step to keep your blood sugar in range.
#2 Make it an occasional treat. That said, it’s still important to be realistic. Desserts don’t provide the same nutritional value as more complex carbohydrates like whole grains or certain vegetables—even if the carb count is similar. That’s why dessert is best enjoyed occasionally, rather than every day. When it’s a treat you truly enjoy, it can feel more satisfying and easier to manage overall.
#3 Deprivation doesn’t work. The healthiest dessert for anyone to enjoy is fresh fruit, but there are times when you just want to indulge and have a piece of cake, pie or a cookie. Most diabetes care and education specialists agree that depriving yourself is not realistic, so it’s good to have a plan for incorporating treats into your diet every so often. To do so, you just need to plan ahead – watch the portion size of your dessert and carefully count all of the carbohydrates for that meal to make sure it stays within your carb budget.
#4 Check the food label. Check the food label or nutrition information for your dessert choice and remember that it’s the total amount of carbohydrates that counts, not just the amount of sugar. Sweets generally have a large amount of carbohydrates per serving and high calories, too, so you’ll need to eat smaller portions. If you’re dining out, try splitting a dessert with a friend!
#5 Indulge healthfully. A great way to enjoy dessert after a meal is to have something that includes protein and fiber. A bowl of berries topped with a little yogurt and a crunchy topping (like chopped pecans or walnuts) is a simple and delicious way to satisfy your sweet tooth and get some great nutrients and vitamins too! You can also buy or make desserts that are low in sugar or sugar-free, but be careful as they don’t necessarily have fewer calories and may have more carbohydrates than you realize. Read the label and look at the portion size.
#6 Do some research. There are many cookbooks that offer ideas for desserts that anyone with Type 2 Diabetes can make and enjoy. Here are a few websites with some great suggestions: Eating Well and Diabetes Food Hub.
The medical information on Diabetes – What To Know’s website is provided as an information resource only. The content is not in any way intended to be nor should you rely on it as a substitute for professional medical evaluation, diagnosis, advice and treatment.
