Summer is the perfect time to enjoy refreshing and tasty desserts that won’t mess with your health goals. With so many fresh fruits and other wholesome ingredients available, you can whip up treats that satisfy your sweet tooth while keeping your blood sugar stable. These healthy summer desserts are a great way to enjoy the season and help prevent diabetes while supporting your overall well-being.
We checked in with Jesse Feder, a personal trainer and registered dietitian; Joanna Wen, a certified health coach and founder of Spices & Greens; Dr. Kevin Huffman, CEO of On the Rocks Climbing Gym; and dietitian Catherine Gervacio, to learn about the seven healthy sweet treats you can eat this summer without worrying about blood sugar spikes. They revealed that some of the best options are Greek yogurt parfaits, coconut chia popsicles, and a berry and avocado smoothie. Read on to find out all seven.
1. Coconut Chia Popsicles
Gervacio recommends trying out some coconut chia seed popsicles, which are delicious, refreshing for the summer, and so good for you.
"Coconut is a flavorful and creamy ingredient for a popsicle, and it will certainly go well with chia seeds," she says. She points out that coconut is rich in important healthy fats, while chia seeds are packed with fiber. "This fat-fiber combination lowers the impact of blood sugar as it takes a longer time to digest."
And if you want to add a bit of sweetness, she has some extra advice: "This dessert is already flavorful, but adding non-caloric sweetener for this won’t hurt." Just be sure to stay away from refined sugar; it's no secret that consuming too much can lead to many health issues, including weight gain.
2. Low-Sugar, High-Protein Ice Cream Alternatives
This innovative frozen treat often utilizes sugar substitutes or natural sweeteners, coupled with protein-rich ingredients like whey or plant-based proteins. By minimizing added sugars and increasing the protein content, these ice cream alternatives provide a satisfyingly sweet experience without causing significant spikes in blood sugar levels.
"Low-sugar, high-protein ice cream alternatives use ingredients such as skim milk, sugar alcohols, and milk protein to help keep the sugar content low and the protein content high. Additionally, these ice creams contain a good amount of fiber, which is great for keeping blood sugar levels consistent," Feder notes.
3. Greek Yogurt Parfait
Greek yogurt parfait stands out as a delicious and diabetes-friendly dessert option, striking a perfect balance between low sugar content and high protein benefits. Greek yogurt, a key component of this treat, is not only rich in protein but also lower in carbohydrates compared to traditional yogurts. Layered with fresh berries or other low-glycemic fruits, it adds natural sweetness without causing significant spikes in blood sugar levels. The combination of protein and fiber in Greek yogurt and fruits contributes to a slower digestion process, promoting better blood sugar control.
"Greek yogurt is naturally low in sugar and high in protein. Adding in some fresh fruit and some oats can add in gut-healthy fiber that can prevent spikes in blood sugar," says Feder.
4. Dark chocolate-covered nuts
Dark chocolate, with its higher cocoa content, tends to be lower in sugar compared to milk chocolate, making it a suitable choice for those monitoring their blood sugar levels. Nuts, such as almonds or walnuts, contribute not only to the dessert's satisfying crunch but also provide a healthy dose of protein and beneficial fats.
"Dark chocolate-covered nuts are naturally lower in sugar compared to milk chocolate. Additionally, they have the added benefit of protein and fiber from the nuts," Feder says.
5. Berry and 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 with a smoothie dessert, it’s a better way to stabilize blood sugar levels."
6. 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 into your blood-sugar-balancing breakfast."
7. Goji Berries
Goji berries, often hailed as a superfood, can play a beneficial role in managing cravings and supporting weight loss. These small, red berries are rich in antioxidants, vitamins, and minerals.
Wen says, "These nutrient-dense berries are packed with vitamins, minerals, and antioxidants, making them a great choice for satisfying sweet cravings without derailing weight loss efforts.
Goji berries are low in calories and high in fiber, which can help keep you feeling full and prevent overeating." She further notes that "they’ve been found to help regulate your blood sugar level, which can prevent the blood sugar spikes that lead to fat storage."
