Desserts often have a reputation for being indulgent treats that are not particularly conducive to health. However, there’s a growing awareness of how certain desserts can actually offer health benefits, especially in terms of stabilizing blood sugar levels and even reversing insulin resistance. While traditional desserts may be laden with sugar and refined carbohydrates, healthier alternatives can provide sweetness and satisfaction without the negative impacts on blood sugar and insulin.
We spoke with Dr. Kevin Huffman, CEO of On the Rocks Climbing Gym, to learn about five desserts that can be great for your blood sugar and insulin sensitivity. He revealed that chia seed pudding, berry & avocado smoothie, coconut yogurt with nuts & seeds, cinnamon-coated baked apples, and dark chocolate & almond butter cups are some of the best options.
1. Chia seed pudding
This pudding is made by soaking chia seeds in a liquid such as almond milk or coconut milk until they form a gel-like consistency. Chia seeds are rich in fiber, omega-3 fatty acids, and protein, which can all contribute to improved blood sugar control and insulin sensitivity. Additionally, the gel-like texture of chia seeds slows down the digestion and absorption of carbohydrates, preventing rapid spikes in blood sugar levels.
"Chia seeds are high in fiber and healthy fats, both of which don’t slam insulin and slow the entry of sugar into the bloodstream. Chia seeds are also full of antioxidants and omega-3 fatty acids, which make them a great aid in improving insulin sensitivity," Huffman says.
2. Berry & avocado smoothie
This smoothie typically combines antioxidant-rich berries such as strawberries, blueberries, or raspberries with creamy avocado and a liquid base like almond milk or coconut water. Berries are low in sugar and high in fiber, which helps slow down the absorption of sugars into the bloodstream and promotes stable blood sugar levels. Avocado adds healthy fats and a creamy texture, further contributing to blood sugar regulation.
Dr. Huffman adds that "berries are low-glycemic and high in antioxidants, while avocado is rich in good fats and fiber. When combined for a smoothie dessert, it’s a better way to stabilize blood sugar levels."
3. Coconut yogurt with nuts and seeds
Savoring a blend of coconut yogurt with nuts and seeds isn't just delicious—it's a smart choice for your health. Creamy coconut yogurt paired with a mix of almonds, walnuts, chia seeds, and flaxseeds, creates a dessert that's both satisfying and nutritious. With coconut yogurt's naturally low sugar content and the fiber and protein from the nuts and seeds, this dessert can help keep blood sugar levels stable.
"This is another dairy-free option, low in sugar and high in healthy fats," Huffman says. He suggests to "throw in some nuts and seeds, such as almonds, walnuts and chia seeds, and you are packing fiber and protein in your blood-sugar-balancing breakfast."
4. Cinnamon-coated baked apples
Cinnamon is known for its ability to improve insulin sensitivity and regulate blood sugar levels. By pairing it with fiber-rich apples, which have a low glycemic index, this dessert becomes a powerhouse for blood sugar management. As the apples bake, they develop a natural sweetness that satisfies the sweet tooth without causing rapid spikes in blood sugar.
"Apples are rich in fiber and antioxidants that have been shown to help reduce LDL (“bad”) cholesterol. Cinnamon, meanwhile, can improve insulin sensitivity," he notes. Dr. Huffman says, "Sticking a few slices of apple in the oven with a sprinkle of cinnamon on top will produce a sweet, comforting treat that can help keep blood sugar under control."
5. Dark chocolate and almond butter cups
Besides being downright delicious, these little treats might just be good for your health too! Dark chocolate's got less sugar than its milky counterparts and is packed with flavonoids that can help your body use insulin better. Plus, almond butter brings healthy fats and protein to the mix, slowing down sugar absorption.
"Dark chocolate has less sugar than milk chocolate. Some, though not all, forms also contain antioxidants (called flavonoids), which might improve insulin sensitivity. Almond butter contains heart-healthy fats and protein, which helps prevent blood sugar surges after a meal," Dr. Huffman reveals.
