Metabolic Health

Desserts and Sweets for People with Diabetes - Sugar.Fit

Reviewed by

Shifa Fathima

Healthy Desserts and Sweets for Your Diabetes Diet

So, what sweet things can diabetics eat? There are different desserts and sweets for diabetic individuals available. Though diabetics need to stick to their healthy carbs and avoid foods high in sugar content, it does not mean they must say one last goodbye to sweets and desserts. Absolutely not! Diabetes does not mean avoiding all sweets and desserts. Of course, you can have them, but portion control is crucial.

With a few simple swaps and diabetes-friendly sweets, you can satiate your sweet tooth without increasing your blood sugar levels. It is not the sweets for diabetics but the total number of carbohydrates in the snack or the meal of a diabetic that matters the most. This means sweets can still fit into your daily diet with just a few adjustments.

With some planning, you can easily satiate your sweet tooth and keep your blood sugar level under control, even after having sweets for sugar individuals. Here are a few recommendations for you.

Swap Carbohydrates

Individuals and their well-wishers focus on their sugar intake, but it is the total carb content that needs to be kept in check. If you want to eat something sweet after dinner, lower your starch intake to count your carbs.

Swapping carbohydrates will keep your blood sugar levels steady. Not only this, keeping mealtime carbohydrates consistent will make it easier for your diabetes medicines, like mealtime insulin, to work in perfect order to keep the blood sugar levels steady.

However, keep in mind that while exchanging that sweet potato for your cheesecake will keep your intake of carbohydrates steady, in the process, you will be losing vitamins, fibre and other beneficial nutrients provided by the sweet potato. So, the best is not to take sweets every night; instead, have them in moderation.

Eat Smaller Portion of Dessert

Thinking about what sweets can diabetics eat? Remember that you can have anything as a dessert as long as you have it in moderation. It is not just enough to limit how often you have sweets; limiting the amount of sweets is also imperative. This can be challenging because sugar makes you crave more of it, and fighting the urge can take a lot of effort.

But you can find success by consuming desserts packed for a single serving. When thinking about what desserts can diabetics eat, try to be realistic. Check the menu for different miniature desserts when you are eating out. These desserts are served in shot glasses and small dishes.

As per the American Diabetes Association, most diabetics go for 45 to 60 grams of carbs per meal. But unfortunately, if you are going for a bakery-sized cookie, it offers 60 grams of carbs alone. Instead of avoiding the cookie, go for a smaller portion that still helps you enjoy something sweet.

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Eat Dark Chocolate

As per research, dark chocolate can be useful for diabetics. Its antioxidants can help the body use its insulin in a more efficient way, which further controls blood sugar levels. This is a natural way of lowering blood sugar levels while allowing the body to use more of its insulin.

Flavanols, the compounds in cocoa, boost the ability of the cells to release insulin, the hormone that helps with blood sugar management. Therefore, when choosing dark chocolate, ensure that it comes loaded with a minimum of 70% cocoa and is limited in its sugar content.

Eat Fruit and Fruit Salads

Fruits are one of the excellent desserts for diabetics as they have the most beneficial minerals and vitamins and contain a lot of fibre. The fibre content of fruits stabilises blood sugar and lowers cholesterol levels.

As per studies, when diabetics consumed 50 grams of fibre every day, they had better blood sugar control than those who took just 24 grams per day. And half of the fibre consumed by the diabetics was soluble, the one found in fruits like oranges, pears and apples.

So, people with diabetes should aim for a minimum of 25 to 30 grams of fibre every day, which can come from fruits like raspberry and pineapple. It is crucial for diabetics to make fruits a part of their dessert menu as much as possible, regardless of whether it is a complete dessert or part of any recipe.

Easy and quick fruit salads can also give you the amount of minerals, fibre, and vitamins needed to keep those blood sugar levels under control.

Use Sweeteners instead of Sugar

Making desserts with the using sweeteners helps in cutting down on carbohydrates and calories.

Artificial Sweeteners

Artificial sweeteners are essentially low-calorie, low-carb substitutes for natural sugar. These are more often than not preferred by people with diabetes as they offer a much healthier alternative to synthetic sugar substitutes. It is important to choose artificial sweeteners that do not cause more harm.

However, Artificial sweeteners are not the most ideal substitutes since research has shown that they are non-nutritive, unsafe and even carcinogenic in some cases. At times, these can be sweeter than real sugar and might be cancer-causing. Some of these can also make bones brittle. These days, however, there are several alternate options that are healthier as well and do not create other health issues. Examples of these could be – aspartame, saccharin, etc.

Natural Sweeteners

Natural sweeteners, as the name suggests, are obtained using natural methods. They are also low in calories and low in fructose as well. What is important to understand here, however, is that while they are naturally obtained and might have a few important properties like – small traces of antioxidants, some vitamins, and minerals, these properties might not be enough to make a significant amount of difference in health concerns for people with diabetes. Health experts and nutritionists also suggest that there is no overall health benefit to consuming this or any other type of sugar. Examples of these could be – maple syrup, honey, dates, and in some cases, even stevia.

Bottomline

Having a portion-controlled and healthy sweet treat once in a while can always be a part of the healthy and balanced diet of diabetic people. Here the key is complete moderation and making a few tweaks here and there to the treats, so they fit in perfectly in your diabetes diet. 

FAQs

Are there any desserts that diabetics can eat?

There are several desserts that diabetics can have. These are not just delicious but low in their carbohydrate content and do not use artificial sweeteners. Fresh fruits and granola are perfect examples.

What kind of cake can a diabetic eat?

A cinnamon-banana cake with chocolate Ganache would be the perfect cake for a diabetic.

What candy can a diabetic eat?

The best candy for diabetics is one that is free of sugar.

Can a diabetic eat a Doughnut?

No, a diabetic cannot eat a doughnut because it is made of refined flour and contains a lot of calories.

What ice cream can diabetics eat?

Diabetics should go for cold churned ice creams that are low in fat content.

References

  • https://www.webmd.com/diabetes/features/healthy-desserts-for-your-diabetes-diet
  • https://www.healthifyme.com/blog/7-foods-that-can-help-with-that-diabetic-sweet-tooth/
  • https://www.eatingwell.com/article/288098/desserts-and-sweets-for-diabetics/
  • https://www.diabetesselfmanagement.com/healthy-living/nutrition-exercise/can-diabetics-eat-ice-cream/
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