Resources We Trust Cleveland Clinic: Recipe Adventure: 6 Diabetes-Friendly DessertsMayo Clinic: Artificial Sweeteners: Any Effect on Blood Sugar?American Diabetes Association: Smart Swaps for SweetsCenters for Disease Control and Prevention: Can People With Diabetes Have Dessert?The diaTribe Foundation: Yes, There Are Ways to Eat Dessert Safely With Diabetes
1. Trade Unhealthy Sources of Fat for Healthy Ones Butter is a baking staple, but it’s high in saturated fat, with 1 tablespoon (tbsp) of unsalted butter containing about 7 grams (g).e60dc2a1-f33c-4a05-9b50-8e3e8e59762967ea38a3-30f6-4830-a8eb-f8f521081430 High amounts of saturated fat are linked to an increased risk of heart disease , and people with diabetes are already more than twice as likely to develop heart disease than people without diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762900ad1769-c267-4124-8f90-952a7d5def16e60dc2a1-f33c-4a05-9b50-8e3e8e5976296da263d8-c6b7-4cff-8c4a-2b7c40f6fd58 Instead of turning to butter, try healthier fat sources like olive oil , canola oil, or avocado oil, each of which contains low-density lipoprotein (LDL) cholesterol-lowering monounsaturated and polyunsaturated fats that are beneficial for lowering heart disease risk.e60dc2a1-f33c-4a05-9b50-8e3e8e5976295cc63a79-26a3-4428-911e-7a77dbdc5040 Use these oils in place of butter with a 1:1 substitution ratio. Just know that liquid fats don’t always perform the same as solid fats in some baked goods like pie crusts. “You might not get the light-and-fluffy texture you would expect with butter,” says Brittany Poulson, RDN, CDCES , a nutritionist and diabetes educator in private practice in the Salt Lake City area. If you prefer not to use oil, try mashed avocado , pumpkin puree, Greek yogurt, nut butter , unsweetened applesauce, or even pureed prunes. “The avocado is particularly suited to chocolate baked goods because the chocolate helps hide the green of the avocado, and it pairs well with the chocolate flavor,” says Poulson.
6. Add Vegetables for Extra Moisture and Nutrients Instantly increase the nutrient profile of baked goods by mixing in half a cup to a cup of shredded or chopped vegetables. “Shredded zucchini and riced cauliflower are my go-to vegetables in muffins and quick breads, as they provide moisture and fiber while retaining the taste quality,” says Zanini. One cup of chopped zucchini, for example, adds some fiber (1.2 g) and only 21 calories, according to the U.S. Department of Agriculture (USDA).e60dc2a1-f33c-4a05-9b50-8e3e8e59762942effda8-4583-4534-9736-9fa5c41778e8 Shredded carrots and spinach are other great options to add to baked goods.e60dc2a1-f33c-4a05-9b50-8e3e8e59762953204f4e-2741-4bb3-9d47-e533ccb97e83e60dc2a1-f33c-4a05-9b50-8e3e8e5976298944b7bb-f440-4130-ae52-5d0b689b8ca1 Depending on how much moisture there is in the vegetables, you may want to cut back on oils and fats a bit. Check the consistency of the batter as you go. But Weisenberger doesn’t typically adjust her recipes too drastically when incorporating produce. “I add vegetables as a booster and don’t subtract much else,” she says.
9. Think About Your Meal Plan That Day If you know you’re going to indulge in something sweet for dessert, Poulson suggests planning ahead by cutting back on the carbohydrates you eat at other meals and for snacks throughout the day. Keeping track of daily carbohydrates (known as carb counting ) is generally considered a helpful habit for people with diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629538911d2-1a60-4daf-8d1b-4d52774375a1 “I encourage my clients to know how many total carbohydrates are in their servings so they can include them in their personal eating plan,” says Zanini. Because the ideal number of carbohydrates varies from one person to the next, it’s best to work with a registered dietitian who specializes in diabetes (opt for someone with the CDCES credential) to determine the right number for you.e60dc2a1-f33c-4a05-9b50-8e3e8e597629667ea0f1-acc1-421f-9c96-c41bf38154d5
3. Experiment With Sugar Substitutes In addition to natural sweeteners, there are various kinds of artificial sweeteners that can fit into a diabetes baking plan. Common options include stevia , monk fruit , and sugar alcohols like xylitol or erythritol. You can find them in liquid, granule, or powder forms. It’s important to note, however, that sugar substitutes like erythritol may be associated with a higher risk of heart attack and stroke.e60dc2a1-f33c-4a05-9b50-8e3e8e597629455565e9-42b5-454d-b9a9-7653bf645193 “Unlike substitutions of applesauce, bananas, or honey, [some] artificial sweeteners (excluding sorbitol and maltitol) don’t add any sugar or carbohydrates to baked goods,” says Poulson. With that said, there are drawbacks to using artificial sweeteners. They may change the taste of your treats slightly, and baked goods may not brown as much because they lack the sugar to caramelize. For that reason, Jill Weisenberger, RDN, CDCES , a nutritionist and author based in Virginia, recommends combining sugar with a sugar alternative. Instead of using a full cup of sugar, try half a cup of sugar and half a cup of a sugar alternative. Or use a third of a cup of sugar and two-thirds of a cup of the sugar alternative. Keep in mind that some sugar alternatives may cause gastrointestinal upset if eaten in large quantities. “You still want to watch portion sizes when consuming baked goods made with them,” says Poulson.
Additional reporting by Vanessa Caceres .
4. Try Alternative Baking Flours If you’re used to baking with all-purpose flour, try white whole-wheat flour instead. “White whole wheat is nutritionally similar to traditional whole wheat, but it’s softer and lighter weight, so it has a texture that people are more accustomed to for baking,” says Weisenberger.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290a9c5a5f-c498-4581-a4a1-1661fcb4d36be60dc2a1-f33c-4a05-9b50-8e3e8e5976290133d92a-92a4-4f77-82fe-83c0b201aef7 Swapping all-purpose flour for a whole-wheat variety will add fiber to your baked goods.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e128ec35-aa07-4ca9-9c40-1a955abe919d Fiber helps slow the absorption of sugar, which can improve blood sugar levels in people managing diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e5976293817abd5-946c-4d1d-b162-30e6eba71863 There are other types of flour you can try, too, such as almond flour and coconut flour. Of these options, almond flour has the lowest amount of carbohydrates , followed by coconut flour, says California-based Lori Zanini, RD, CDCES . But beware: While these flours are low in carbs, they’re high in fat.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e1bf0a43-181d-4dd6-9e2f-9051090edea9e60dc2a1-f33c-4a05-9b50-8e3e8e59762920cec121-43da-4b26-a350-0b3c776ff5f7 A diet high in fat is associated with reduced insulin sensitivity, says Weisenberger. Insulin resistance , or a lack of insulin sensitivity, is a hallmark of type 2 diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e59762947c6f944-ed2e-46fd-ab86-cde8d6d611af
10. Pick Treats You Really Enjoy If you’re baking tons of goods for a gathering or you know you’ll be in a space where various desserts will be offered, think ahead about which treat really matters to you, then plan on having only that one. “Let’s just say that apple pie is what you dream about having all the time — that’s what you should have,” says Weisenberger. “But maybe you skip the brownies and cookies because they don’t mean as much to you,” she adds. Enjoy your slice of pie knowing that you can always have a brownie or cookie another day.
7. Try an Open-Face Fruit Pie You can cut the amount of carbohydrates, sugar, and butter in a pie by simply leaving the top crust off. “You could even forgo crust altogether and make a simple crumb topping with olive oil, whole-wheat flour, oats , chopped nuts, ground cinnamon , and a small amount of your sweetener of choice,” says Poulson. For an even healthier pie, make it a fruit one. “Making a fruit pie, like apple or mixed berry, and using less sugar can incorporate more vitamins, minerals, and fiber into your dessert while still giving you the sweetness you might be craving,” says Poulson. Generally, riper fruits are sweeter, which means less sugar is needed, she adds.
Having diabetes doesn’t mean you have to swear off baking completely. In fact, a few smart strategies can make sweet treats part of a diabetes-friendly diet , helping you avoid the pitfalls of an all-or-nothing mentality when it comes to food. Enjoy the occasional treat and keep your blood sugar stable with these expert-backed, diabetes-friendly baking tips.
2. Get Creative With Natural Sweeteners It can be difficult to bake without sweeteners. Thankfully, there are better baking options than table sugar for people with diabetes. For example, unsweetened applesauce or mashed bananas can be used in place of baking sugar with a 1:1 substitution ratio. In addition to containing no added sugar, they bring vitamins, minerals, and nutrients like fiber to baked goods.e60dc2a1-f33c-4a05-9b50-8e3e8e597629de68331d-631c-4890-9b87-dc76aa409f74e60dc2a1-f33c-4a05-9b50-8e3e8e597629420dcde6-1518-4da7-b758-1c61b5e0ebb0 Fiber can help blunt a rise in blood sugar levels, says Poulson. Although honey and maple syrup are other potential swaps for table sugar, they’re not nearly as beneficial for people with diabetes as unsweetened applesauce or bananas, and they may even increase blood glucose levels.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cab5753b-78bb-4a1d-8027-69c372fca8ab In fact, they contain more carbohydrates than than an equal volume of table sugar. For every cup of table sugar, use one-half to two-thirds of a cup of honey (or less if you’re aiming to reduce your carbohydrate consumption). “Additionally, since honey is made up of more liquid, you need to subtract a quarter of a cup of liquid for every 1 cup of honey used and add half a teaspoon of baking soda ,” says Poulson. Maple syrup tends to work best in recipes that call for brown sugar. Poulson suggests using two-thirds to three-quarters of a cup of maple syrup for every cup of sugar, subtracting 3 to 4 tablespoons (tbsp) of liquid elsewhere.e60dc2a1-f33c-4a05-9b50-8e3e8e59762981a26129-b14b-4332-9ee9-9d328afa5751 Honey and maple syrup are still sources of sugar and therefore can raise blood glucose levels just like white or brown sugar. However, unlike white or brown sugar, which only provide empty calories, they offer antioxidants like flavonoids and phenolic acids, says Poulson.
5. Use Dark Chocolate or Unsweetened Cocoa Powder When a recipe calls for chocolate , opt for dark and unsweetened varieties instead of white or milk chocolate. Dark chocolate contains helpful antioxidants known as flavonols, which are associated with a lower risk of heart disease and high blood pressure.e60dc2a1-f33c-4a05-9b50-8e3e8e59762950816f47-fcb4-4cc8-a962-43788ca0d447 Eating dark chocolate is also linked with a reduced risk of type 2 diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629f3abb3a9-09bd-45c3-b15e-ece65e5d7f00 For maximum health benefits, choose chocolate that contains at least 70 percent cacao.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292235a6d4-b2b5-4530-93e2-d57eb80b3c27 Another tip: Use mini chocolate chips in place of standard-sized ones. “What I do is use a little less of the minis, so maybe three-quarters of a cup instead of 1 cup,” says Weisenberger. This strategy is a stealthy way to cut back the chocolate (and therefore added sugar and calories) in a recipe without feeling deprived. “It doesn’t seem like less because there are so many dots of chocolate in my dessert,” she says.
8. Downsize Your Portions Portion size matters — and it’s not “just one cookie” if that cookie is the size of a salad plate. Avoid the temptation to overeat by creating smaller portions from the get-go. Consider cutting a treat like a cookie in half to eat one portion with lunch and one portion with dinner. Even though you still end up eating the whole cookie, this method could help moderate its effect on your blood sugar. Try using mini cookie cutters, mini muffin and cupcake tins, or tiny ramekins (which work great for custard or flan). “You could even take little shot glasses and make mini trifles in them,” says Weisenberger. “Take a little piece of cake, a bit of whipped cream, some syrup and nuts, and make something tiny.” As you eat, focus on the feeling of your food and really relish it.