Healthy Desserts on a Type 2 Diabetes Diet

Managing type 2 diabetes isn't only about food restrictions. Healthy desserts can be a delicious part of your diabetes diet.

By Chris Iliades, MD

Medically reviewed by Lindsey Marcellin, MD, MPH

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If you have type 2 diabetes, you know that along with exercise your diet is the most important part of managing the condition. If you have a sweet tooth, finding healthy desserts might seem like a problem — but there are solutions.

"Most desserts are full of sugar and can rack up your carbohydrate allowance in one small serving," says Lanah J. Brennan, RD, a nutrition expert and certified diabetes educator practicing in Lafayette, La. “The extra carbohydrates and fats that we consume when eating desserts can elevate your blood glucose and hinder your weight-loss attempts.”

However, by picking the right kind of dessert foods and limiting your portions, you can satisfy your sweet tooth and still keep your blood sugar under control. The key is to keep track of your carbohydrates and incorporate healthy desserts as one part of your overall diet plan. "All foods that contain carbohydrates, including starches like breads and cereals, fruits, vegetables, and milk, can affect blood sugar, not just desserts," Brennan explains.

Diabetes-Friendly Desserts

Important factors of a successful type 2 diabetes diet are fewer calories, controlled carbohydrates, and limited saturated fat, with proportions tailored to your individual health profile. Work with your dietitian or diabetes educator to find the right mix for you, and apply the same principles of your regular diet to make healthy dessert choices.

"The best way to incorporate a dessert into your day is to have it within an hour of your meal. You can subtract main-meal carbs to make room for some dessert carbs,” Brennan advises. “For example, have a three-ounce portion of lean meat and fill half your plate with non-starchy vegetables like green beans or summer squash. Subtract the carbohydrates you would’ve gotten from rice, pasta, or potatoes and replace those carbs with a small dessert."

Here are some tips on choosing the best dessert for diabetes:

• Start with fruit. Include plenty of fruits in your healthy desserts to help reach the recommended two to four servings per day.
• Choose dairy wisely. Include low-fat or non-fat dairy products in your desserts to help stay within the recommended two to three servings per day.
• Exercise portion control. Always go for small portions or ask for extra spoons and share desserts with others.
• Consider sugar-free desserts. Artificial sweeteners like Splenda (sucralose), Truvia (a sweetener made from leaves of the Stevia plant), and several others contain no sugar, and most don’t affect blood sugar levels.

One caution on sugar-free desserts is that labeling can be deceptive. If you’re shopping for sugar-free desserts, ignore the words on the front of the box and check the label on the back. "Beware of some 'sugar-free' desserts that may still contain plenty of carbohydrates and calories," Brennan warns.

Healthy Dessert Suggestions

There’s a wide variety of healthy dessert options, but remember to keep in mind the same principles you use for the rest of your type 2 diabetes diet. "Portion control is critical,” Brennan says. “Try individually wrapped ice cream treats with less than 30 grams of carbohydrates in place of ice cream that you have to serve yourself. Or put half of a banana on a Popsicle stick, dip it in dark chocolate, and freeze it on wax paper. Meringue cookies can also be a good low-carb, low-fat option," she suggests.

Some other healthy desserts you can try at home include:

• Chocolate-drizzled peanut butter cake (193 calories and 23 grams of carbohydrates)
• Apple crisp parfait (149 calories and 35 grams of carb)
• Mango-ginger sorbet (110 calories and 29 grams of carb)
• Crispy oatmeal-raisin cookies (98 calories and 17 grams of carb)

You can find all these healthy dessert recipes and more in the “Recipes” section of the American Diabetes Association’s website.

You don't need to give up sweets on a type 2 diabetes diet. However, you do need to count your carbohydrates, limit your fats, and maintain a healthy weight to enjoy some dessert while maintaining good health.

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