The Best Diabetes-Friendly Sweet Snacks
May 31, 2023
5 min read
The old precept to “avoid snacking between meals” isn’t necessarily great advice, particularly for people with diabetes. In fact, going for long periods of time—say, more than three to four hours—without eating can actually work against you if your goal is to keep blood sugar stable and ward off hunger.
"I can't eat sweets" is also the biggest misconception those newly diagnosed with diabetes have. The key to a diabetes-friendly dessert? The right balance of nutritious ingredients, picks that offer a bit of protein and fiber alongside natural sweetness in order to control blood sugar spikes.
Luckily, there are options available if your sweet tooth acts up including some recipes you can make at home when craving hits.
Quick, Portable and Handy Foods
Dark Chocolate
The antioxidants in chocolate help the body use its insulin more efficiently to help control blood sugar. This in turn helps lower blood sugar levels naturally and actually helps your body use your insulin. As a result, it helps decrease insulin resistance, which we see in type 2 diabetes.
It’s the compounds found in cocoa called flavonoids that appear to enhance certain cells’ ability to secrete insulin, the hormone that manages blood glucose.
Therefore, dark chocolate can be a healthy and delicious way to satisfy your sweet tooth when consumed in moderation.
Grapes
High fiber fruits can be a good treat for people with diabetes and one of these fruits are grapes. Resveratrol, a phytochemical found in grapes, modulates the blood glucose response by affecting how the body secretes and uses insulin. Hence grapes are a good choice keeping its nutritional profile in mind.
And if you want a sweet and refreshing snack, try freezing the grapes overnight to fully enjoy it.
Apples
Apples are nutritious with 28 grams of carbs and 5 grams of fiber in one medium apple.They also have low glycemic index which is a measure of how a certain food affects our blood sugar.
In fact, apples along with blueberries and grapes are especially beneficial for reducing the risk of type 2 diabetes according to the American Journal of Clinical Nutrition.
An apple a day keeps the doctor away, don’t you agree?
Pomegranates
Pomegranates contain the richest combinations of antioxidants of all fruits and can protect you from free-radicals and chronic diseases.Experts have claimed that pomegranate seeds may help improve insulin sensitivity, and thus, are beneficial for diabetics
Additionally, pomegranates are also low in carbs (19 grams in 100 grams). So feel free to enjoy these red pearls with such powerful phytochemical compounds.
Pears
Pears can be very tasty and are a great fruit to eat if you have diabetes. Their nutritional benefits can actually help you manage the condition, as many studies indicate.
Pears also have a low glycemic index and are a great source of fiber, boasting over 4 grams of fiber with 21.3 grams of carbs in each 1-cup so they won’t raise your blood glucose too quickly.
No Cook Sweet Treats
Gluten-Free Cinnamon Lemon Coconut Bliss Balls
This is a fun finger food for the entire family. It's perfectly portioned, just sweet enough, and is seasoned with cinnamon which may help with blood glucose control.
Several small studies have linked cinnamon to better blood sugar levels. Some of this work shows it may curb blood sugar by lowering insulin resistance.
Chia Pudding
Chia seeds are very rich in fiber, antioxidants, minerals, and heart-healthy omega-3 fatty acids. It has been linked to improvement in risk factors for heart disease and diabetes, as well as benefits for digestion and gut health.
To make chia pudding at home, combine 1/2 cup (120 mL) of almond, oat, or coconut milk with 2 tablespoons (25 grams) of chia seeds and a bit of honey or maple syrup in a jar then top it with your favorite fruit.
You can enjoy this warm or cold, depending on your mood and the temperature outside.
Tropical Mango Popsicles
This recipe is just easy to make: it contains only four whole ingredients, requires only two steps, you can prep once and have enough for a week with absolutely no added sugar. The popsicles are cool and refreshing, and you can enjoy up to two if you really want to and still stay near 15g carbohydrate.
Mangoes are a healthy food choice for people trying to improve blood sugar control- it has a low GI and contains fiber and antioxidants that may help minimize blood sugar spikes.
Chocolate Chia Smoothie
Chia seeds are often the stars of diabetes-friendly desserts, since they offer a nice amount of fiber to help balance out blood sugar spikes. The cinnamon may also help control blood glucose levels.
Transform this breakfast recipe into dessert by halving the portion size. You'll get slightly under 100 calories, about 3g protein, 16g carbohydrate, 5g fiber, and 6g total sugar—and it'll still be plenty filling after dinner and feel like a rich, refreshing, and decadent sweet treat.
Banana Ice Cream
Bananas are a good source of fiber and have a low glycemic index, which may be beneficial for regulating blood sugar levels.
And the main ingredient of the Banana Ice Cream? Bananas. You just need to slice a ripe banana, place it in an airtight container, and freeze it for at least 2–3 hours.
Next, blend the frozen banana in a food processor or blender until it reaches a smooth, soft-serve consistency. Enjoy as-is, or transfer to another container and freeze until it becomes firmer and more solid.
In Conclusion
You might think a diabetes diagnosis means you’ll have to skip dessert forever. Where in fact, if you have diabetes there are still many nutritious and healthy sweet treats you can take delight in by making them part of your balanced diet.
You’ll just have to look for food with low sugar and high in protein, fiber, and heart-healthy fats. And you can always look for the above recipes to help you start.
Always remember that with a little planning, you can satisfy your sweet tooth while keeping your blood sugar under control.
