Low Sugar Dessert Options

Low Sugar Dessert Options

If you are diabetic or simply trying to reduce added sugar, one of the first things to go is the dessert.  And for those with a sweet-tooth, completely getting rid of dessert is often a big failure point in a new dietary plan.  If you love your desserts, don’t worry!  You can have dessert.  You can even have dessert without adding in unnatural chemical sweeteners. 


But let’s face it:  diabetic desserts aren’t exactly the same as standard desserts, so you do need to adjust your expectations.  To do so – remember the following: 

  •  Keep portions small.  You may love a big bowl of ice cream, but you will have to learn to make do with something much smaller.  Even healthy desserts usually have a higher level of sugar, so keep it small, eat it slowly and savor each yummy mouthful. 
  • Stick to natural sugars.  Natural sugars include rapadura, coconut sugar, honey or maple syrup.  Sometimes these natural sugars do impact blood sugar levels, so it’s important to find the one that has the least impact on you and make that your go-to option.
  • Use spices and flavor enhancers.  You want to train your brain that the “sweetness” is not central to the dessert.  What you want is a hint of sweetness with other, more complex flavors.  These can include cinnamon, nutmeg, star anise, mint, or dark chocolate nibs.


Some of our favorite low sugar desserts include: 


“Ice Cream!”  You scream – I scream – we all scream for Ice Cream!  Oh yes.  Ice cream is delicious.  But instead of making it with cream and tons of sugar, make it with a frozen banana instead.  Yes – that’s right.  Peel and freeze a banana.  When frozen solid, pop it in your blender and blend until smooth.  The pectin in bananas makes it creamy and delicious.  You can also add cocao nibs, dried fruits, nuts or spices to give it a different flavor. 


Parfaits.  Parfaits are not only delicious, when they are served in a glass container they are a feast for the eyes.  Simply mix up a little no-sugar Greek yogurt with a touch of honey or maple syrup.  Layer some cut up fruit, such as berries, kiwi’s, star-fruit, oranges or apples with the yogurt mixture. Top with some cinnamon or a sprig of mint. 


Chia mousse.  Traditional mousse recipes often use loads of sugars in order to achieve the light and fluffy consistency you expect.  If you want the same type of consistency, soak a teaspoon of chia seeds with a cup of coconut butter or coconut milk.  When the chia seeds are fully expanded, get out your immersion blender and have at it!  Pretty soon, you will have a light fluffy creation that is both yummy and healthy.  To this you can add bananas, fresh or dried fruit, cocoa powder, star anise or even a small amount of natural sugars. 


Frozen smoothie sticks.  Take your favorite smoothie recipe and make it thicker by adding flaxseed or ground chia seeds.  Pour into small paper cups or ice cube trays and freeze.  One small serving can satisfy that sweet tooth for many hours.  And the best part is that you decide what goes into your smoothie!  This means you can add some healthy greens, Greek yogurt, coconut milk or even some ground almonds.