Reviewed by Registered Dietitian Nutritionist Alyssa Pike, RDN
Key Points for Healthy Eating with Blood Sugar in Mind
For those mindful of their blood sugar, a balanced dessert should contain protein, fiber, and healthy fats. A Greek yogurt bark is an excellent option for better blood sugar management, as it provides a good source of protein and healthy fats.
Maintaining healthy blood sugar levels is best supported by consuming well-rounded meals throughout the day. Incorporating treats like yogurt bark into a balanced daily diet can be a positive choice.
If you are among the 12% of American adults dealing with diabetes, you might have given up on desserts out of concern for their impact on blood sugar levels. Research indicates that many individuals with diabetes believe they need to restrict sweet treats, but not all desserts are created equal.
“Blood-sugar-friendly desserts should contain a mix of protein, fiber, and healthy fats,” explains Alyssa Smolen, M.S., RDN, CDN, a registered dietitian from New Jersey. Strawberry-Chocolate Greek Yogurt Bark is a prime example of a dessert that can help manage blood sugar effectively.
Why Strawberry-Chocolate Greek Yogurt Bark Stands Out for Blood Sugar Management
Strawberry-Chocolate Greek Yogurt Bark is our top pick for a dessert that promotes better blood sugar control. “Full-fat plain Greek yogurt provides protein and fat, paired with fiber-rich strawberries that offer natural sugars,” notes Smolen. Berries like strawberries can have beneficial effects on blood sugar and insulin levels, particularly for those with insulin resistance or metabolic syndrome.
To enhance the dish, consider adding nuts for added texture and fiber. Recent studies suggest that a high-fiber diet can support better blood sugar control, lipid levels, and reduce inflammation, all vital for individuals managing diabetes.
Combining a protein source like Greek yogurt with carbohydrates leads to a more gradual rise and fall of blood glucose compared to consuming carbohydrates alone, which can cause rapid spikes and drops.
The dessert aligns with the recommended carb-to-protein ratio, offering 4 grams of carbs, 2 grams of protein, and 1 gram of fat per serving. Chocolate adds a delightful touch to this treat, as the cocoa in dark chocolate is rich in polyphenols and may help reduce insulin resistance.
This yogurt bark offers a well-balanced blend of carbs, protein, and fats to aid in controlling blood sugar levels effectively.
Choosing a Blood-Sugar-Friendly Dessert
Many desserts are high in simple carbs, added sugars, and saturated fats, which may be suitable for occasional consumption for those without diabetes. However, if you have diabetes, it’s beneficial to be mindful of your dessert choices.
“Research suggests that combining protein with carbohydrates can improve blood sugar responses,” says Jena Brown, RD, CSSD, a sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas. When selecting desserts, look for a 1-to-1 or 2-to-1 ratio of carbs to
“Maintaining and stabilizing blood sugar is crucial for overall health,” explains Smolen. A blood sugar-friendly dessert should contain a balanced mix of carbohydrates, protein, fiber, and fat. This helps avoid spikes that can result from consuming high-carb, low-fiber, and low-protein treats like cake or ice cream. Consistently high blood sugar levels can lead to various health issues, including eye problems, nerve damage, gum disease, heart conditions, kidney problems, and skin infections.
To keep blood sugar levels in check, it’s important to eat regular meals. Skipping meals may seem convenient or aid in weight loss, but it can cause fluctuations in glucose levels and energy levels. Eating balanced meals and snacks throughout the day is recommended to prevent energy crashes. Research suggests that skipping breakfast is associated with prediabetes. It’s advisable to eat every three to five hours to maintain stable blood sugar and energy levels.
When selecting carbohydrates, opt for whole grains and fiber-rich foods with a minimum of 3 grams of fiber per serving. Additionally, incorporating physical activity and ensuring an adequate amount of sleep are essential lifestyle factors to support healthy blood sugar levels.
In conclusion, individuals with diabetes can still enjoy desserts by including fiber, protein, and fat to avoid blood sugar spikes. For a diabetes-friendly dessert option, consider indulging in Strawberry-Chocolate Greek Yogurt Bark, which combines protein-rich yogurt, fiber-packed fruit, and antioxidant-rich dark chocolate for a delicious and health-conscious treat.
