If the phrase “diabetes-friendly dessert” makes you think of sad sugar-free cookies that taste like cardboard, we’ve got some good news: Times have changed!
There isn’t one eating plan or diet approach to manage type 2 diabetes. That means if you want to find a way to make desserts—ones that actually taste good—part of your diet, there’s probably a way to swing it, Edwina Clark, MS, RD, tells SELF. This is especially true if you’re willing to roll up your sleeves and make the sweets yourself. As a general rule, she recommends that people with diabetes enjoy treats with minimal added sugar, at least 5 grams of protein, less than 30 grams of carbs, and less than 5 grams of saturated fat per serving. But before you make a new dessert part of your regular diet, you should see how well your body tolerates it.
“Blood sugar response is deeply personal, and it’s not always predictable. If you’re monitoring your blood glucose, start with a small amount of a dessert and see how you respond before eating a larger portion,” Clark recommends. “Stress, sleep, sickness, and exercise can also impact your blood glucose response to a specific food or recipe, so how your body reacts may not be the same every time. You’ll want to keep an eye on it,” she adds.
The desserts Clark developed for SELF all fall within her recommended nutritional parameters and are relatively easy to make—no Martha Stewart–level baking skills required. So put on your apron and get excited: With these diabetes-friendly desserts, you can finally have your cake (and mousse and galette) and eat it too.
Edwina Clark, MS, RD
Raspberry Protein Cheesecake Cups
We’ll take cheesecake in any form, but no-bake versions have a special place in our hearts—as do recipes that deliver some nutrition. This one ticks both of those boxes. Clark’s spin on the classic dessert calls for Greek yogurt and cottage cheese, which contribute to the whopping 18 grams of protein per serving. Protein slows down the digestion of carbs, helping to keep blood sugar levels stable. But that’s not the only reason this recipe is a home run.
Traditionally, cheesecake is heavy on saturated fat and added sugar, both of which aren’t the best for people with diabetes. This one, however, cuts way back in both departments. “It gives people a way to enjoy cheesecake while still keeping their long-term health in mind,” Clark says. Get the recipe.
Nutrition information per serving (recipe yields 4 servings): 190 calories, 3 g fat, 1 g saturated fat, 22 g carbs, 4 g fiber, 13 g sugar, 18 g protein
Edwina Clarke, MS, RD
Low-Sugar Peanut Butter Rice Crispy Balls
The rice crispy balls all over everyone’s FYP right now call for cereal, peanut butter, butter, sugar, and chocolate. Yes, they look delicious, but they aren’t the best option for people with diabetes. But Clark tweaked the recipe to make it work—without sacrificing flavor. Her spin on the recipe relies on ingredients like maple syrup, vanilla extract, oat flour, and dark chocolate, which combine perfectly with the rice crispies to make a dessert that’s awash in sweet, salty, and nutty flavors and easy on the blood sugar. “The combination of heart-healthy fats and protein makes this an ideal way for people with diabetes to get a chocolate fix without sending their blood sugar through the roof,” Clark says of her creation. Get the recipe.
