Diabetic Desserts: 7 Easy Treats That Taste Indulgent—Without Spiking Your Blood Sugar
See a dietitian’s smart twist on a banana split for better glycemic control
Who doesn’t love a sweet treat after dinner? If you have or are at risk of diabetes, though, you’ll want to be mindful about potential glucose spikes. Most common desserts will easily and quickly cause your blood sugar to climb, but this doesn’t mean you have to give up tasty indulgences! Here, nutrition experts recommend their favorite diabetic desserts that will satisfy your cravings without a sugar surge.
What desserts are bad for blood sugar?
Traditional desserts like cake, candy, cookies, ice cream and other baked goods contain added sugars which can rapidly cause blood sugar spikes—especially for diabetics, explains Daria Zajac, RD, founder and diabetes nutrition expert at Nourished with Daria.
“Added sugars are often table sugars or syrups,” she says. “These types of sugars are broken down and released into the blood fast causing a spike in blood sugars.”
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While “no added sugar” versions of dessert products are available, these labels may still contain carbohydrates, so reading nutrition labels to monitor overall carbohydrate intake is important for managing diabetes, she adds.
“It is recommended by the American Heart Association to limit added sugars to 25 grams per day for women and 36 grams for men,” says Zajac. “If consumed in excess, added sugars can exacerbate insulin resistance and contribute to weight gain.”
7 best diabetic desserts, according to nutritionists
These tasty options are both delicious and optimal for preventing the cycle of blood sugar spikes and crashes. If you need a bit of extra sweetness in any of these choices, a sugar-free syrup made with sweeteners such as stevia won’t affect blood sugar and contains few calories, offers Ro Huntriss, RD and Chief Nutrition Officer with Simple, a weight loss and health coaching app.
“If you choose to use maple syrup, it’s best to limit it to 1 tsp. and consider your total added sugar intake for the day—adults are advised to keep added sugars below 10 percent of their daily calorie intake,” she notes.
Berries with Greek yogurt
Fresh berries like blueberries, raspberries or strawberries paired with plain Greek yogurt offer a naturally-sweet treat packed with nutrients, explains Huntriss.
“Berries are rich in antioxidants and contain fiber, which help moderate blood sugar spikes, while Greek yogurt provides protein to further slow digestion,” she says. “To keep it balanced, avoid sweetened yogurt and add a sprinkle of cinnamon or a few chopped nuts for flavor and healthy fats.”
Dark chocolate with almonds
A small portion of dark chocolate—aim for 70 percent cocoa or higher—can satisfy a sweet craving without causing a sugar crash, says Huntriss. Pairing it with a few almonds adds crunch, protein and healthy fats, which work together to reduce the impact on blood sugar levels.
Chia pudding
Want a delicious diabetic-friendly dessert that doesn’t require much work? Chia seeds soaked in unsweetened almond milk overnight create a creamy, naturally thick pudding, according to Huntriss.
“Chia seeds are loaded with fiber and omega-3s, supporting blood sugar control as well as managing inflammation,” she adds. “Flavor it with vanilla extract and a few berries, or add unsweetened cocoa powder for a chocolate version.”
Apple slices with peanut butter
Apples provide fiber and natural sweetness, while peanut butter adds a dose of healthy fats and protein, explains Huntriss. Together, they make a snack with a low glycemic load, which means they’re digested slowly and help keep blood sugar levels steady. It’s important to note that peanut butter is high in calories, so sticking to about 1 Tbs. is a smart way to keep portions balanced, she advises.
Another smart peanut butter partner? Graham crackers, which can be a great source of whole grains for people with diabetes, says Zajac.
Baked pears with cinnamon
“Warm, spiced fruit is a comforting dessert that feels indulgent without being heavy,” says Huntriss. “Pears have a low glycemic load and are high in fiber, especially when eaten with the skin.” (Discover more low-sugar fruits good for diabetics here.)
Baking them with cinnamon brings out their natural sweetness without added sugar. And as a bonus, a spoonful of Greek yogurt on top adds additional flavor while its protein further lowers glycemic impact.
Black bean brownies
Zajac calls black bean brownies (find a recipe here) “the perfect sweet treat that provides heart-healthy carbohydrates such as fiber and plant-based protein.” She suggests making them savory with peanut butter and some sea salt, or sweet with chocolate chips and no sugar-added whipped cream.
‘Banana split’
Pair a small banana with no sugar-added chocolate chips, high-protein yogurt, nuts and seeds for a traditional dessert turned into a diabetes-friendly option, recommends Zajac.
It offers plenty of flavor, texture and nutrients that support blood sugar management, and you can freeze any of the ingredients to make it more reminiscent of an ice cream sundae!
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