The #1 Dessert for Better Blood Sugar, According to Dietitians

If you’re one of the 12% of American adults living with diabetes, you may have kicked dessert to the curb out of fear that it’ll wreak havoc on your blood sugar levels. If so, you’re not alone. Research shows that one of the most widely held beliefs among people living with diabetes is that they need to limit sweets.

Can dessert have a healthy place at the table? Truth is, not all desserts are the same. “Blood-sugar-friendly desserts should have a balance of protein, fiber and healthy fats,” explains Alyssa Smolen, M.S., RDN, CDN, a New Jersey-based dietitian.

Don’t worry! Diabetes-friendly desserts can still be delicious. We spoke with dietitians to find out the best dessert for diabetes and learn what makes it so great, plus other tips to keep blood sugar levels in check. 

What to Look For in a Blood-Sugar-Friendly Dessert

Many desserts are high in simple carbohydrates, added sugars and saturated fat. These may be fine to eat from time to time for someone without diabetes. However, if you’re living with diabetes, you may benefit from being more intentional with your dessert consumption.

“Research shows that combining protein with carbohydrate helps improve blood sugar response,” says Jena Brown, RD, CSSD, a sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas. “Look for a 1-to-1 or 2-to-1 ratio of carbohydrate to protein with some added fat when reading food labels or Nutrition Facts,” recommends Brown. Fiber can also be beneficial. “Fiber is a key component in managing blood sugar because it helps maintain and stabilize glucose levels,” says Smolen.

So, a blood-sugar-friendly dessert has a good balance of carbohydrates, protein, fiber and fat. This can help prevent blood sugar spikes from a high-carb, low-fiber and low-protein dessert like cake or ice cream.

Preventing constant blood sugar spikes is important because having persistently high blood sugars may lead to a number of health complications, including eye disease, nerve damage, gum disease, heart disease, kidney disease and skin infections.

The #1 Dessert for Better Blood Sugar 

Our No. 1 dietitian-approved dessert for better blood sugar is Strawberry-Chocolate Greek Yogurt Bark. “Whole-milk plain Greek yogurt is a great source of protein and fat paired with fiber-rich strawberries that are a source of natural sugar,” says Brown. Berries like strawberries can improve blood sugar and insulin levels after a meal for people with insulin resistance or metabolic syndrome.

You can even add nuts to this recipe for added crunch and fiber. Recent research shows that a high-fiber diet may help improve blood sugar control, blood lipids and inflammation—all important health markers for anyone living with diabetes.

Plus, combining a healthy protein source (like Greek yogurt) with a carbohydrate-rich food leads to a slower, steadier rise and fall of blood glucose compared to eating carbs alone, which can cause a rapid spike followed by a drastic drop.

Remember that 2-to-1 or 1-to-1 ratio of carbs to protein that Brown recommended? This dessert fits the bill, with 4 grams carbs, 2 grams protein and 1 gram fat per serving.

Chocolate is the perfect final touch to this tasty dessert. “Cocoa found in dark chocolate is a functional food that is high in polyphenols and is associated with reduced insulin resistance,” says Brown. Overall, the ingredients in this bark make for a balanced blend of carbs, protein and fat to support blood sugar control.

Other Tips for Balancing Blood Sugar

One of the simplest yet most effective nutrition tips for balancing blood sugar is eating regular meals. Although skipping meals may be tempting if you’re short on time or trying to lose weight, it can ultimately lead to a blood sugar (and energy level) roller coaster.

“Waiting too long between meals can cause big dips in glucose levels,” says Smolen. “These big dips can lead to energy crashes, which is why it’s important to eat balanced meals and snacks throughout the day.” Plus, some research shows that skipping breakfast is linked with prediabetes. Both Smolen and Brown recommend eating every three to five hours to avoid major shifts in blood glucose and energy.

When choosing which carbs to eat, Brown also recommends looking for whole grains and fiber-rich foods with at least 3 grams of blood-sugar-balancing fiber per serving.

Of course, healthy blood sugar isn’t just about what you eat. Other lifestyle factors, such as getting regular physical activity and sufficient sleep, can also help maintain healthy blood sugar levels.

The Bottom Line

Have no fear! Eating and enjoying dessert is still possible with diabetes. For a diabetes-friendly dessert, include fiber, protein and fat to prevent blood sugar spikes that may occur after a carb-rich dish. Strawberry-Chocolate Greek Yogurt Bark offers a tasty blend of protein-filled yogurt, fiber-packed fruit and polyphenol-rich dark chocolate to satisfy your taste buds and your health.