Top 3 Sweets for Type 2 Diabetes

“I lied. I decided to give 5 specific sweets that is great for people with Type 2 Diabetes and blood sugar control!”

- Patrick Luo, SPT, PN1-NC, One80

Introduction:

Living with Type 2 Diabetes doesn't mean bidding farewell to all things sweet. With careful planning and smart choices, individuals can still enjoy a delightful array of treats without compromising their health. In this blog, we'll explore five sweet treats that people with Type 2 Diabetes can savor, and we'll discuss a strategic approach to mitigate blood sugar spikes associated with high-carb indulgences. As a disclaimer, I am not sponsored by any of these companies I mentioned (but totally wish I was since their treats are extremely delicious, have little-to-no impact on my blood sugars, and helps me meet my fiber/protein goals). And for transparency purposes, As an Amazon Associate I earn from qualifying purchases and it supports the growth of this blog. I only share products I believe in to help people achieve their goals to reverse their Type 2 Diabetes or Prediabetes and having amazing health.

1. Raspberries, Greek Yogurt Parfait, and Monk Fruit Syrup:

Raspberries are not only delicious but also packed with fiber and antioxidants. A delightful berry and Non-fat Greek yogurt parfait can satisfy your sweet tooth while providing a good dose of protein and fiber. Greek yogurt adds a creamy texture and an extra protein boost. This combination helps slow down the absorption of sugars, preventing sudden spikes in blood glucose levels. I like to add Monk Fruit syrup to my non-fat Greek yogurt as I find the raspberries are not enough to counter the tanginess of yogurts. If you want to try a Monk Fruit syrup for yourself, check this one out! Plus, Monk Fruit has been proven by research that it doesn't raise blood sugar significantly when taken in moderation!

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2. Low Carb, High Fiber Chocolate Bars:

Some chocolate bars have little-to-no sugars and a high amount of fiber which makes a perfect snack for people with Type 2 Diabetes and Prediabetes. Specifically, fiber helps blunt how high the blood sugar spikes can be. I will admit. Some brands go overboard with this and make the chocolate taste horrible. Others do a great job with the taste and blood sugars! It is also important to know that if someone is dehydrated and increasing intake of fiber, it may lead to more farts. So be sure to drink more water to prevent those farts, enjoy the sweet treat, and have happy blood sugars! But, if one doesn't want to eat the snacks higher in fiber in the chocolate bar, please opt to pair the sweet treat you want with more snacks higher in fiber and protein. For example, pair the chocolate bars with almonds, walnuts, or crispy split peas. Then go for a 15-20 min walk to allow the muscles to soak up the blood sugar spikes. If you are interested in trying out a brand that has good chocolate bars that is friendly for Type 2 Diabetes and Prediabetes, I recommend (in no particular order) is Choc Zero, Quest, and RxSugar. https://amzn.to/47ud6LR

3. Cookies:

You read that right. Cookies can be great for people with Type 2 Diabetes and Prediabetes when the cookies have...... MORE FIBER AND MORE PROTEIN. Less fat will help prevent blood sugar spikes hours after too. So finding cookies with that combination is very helpful to manage the blood sugars appropriately. Fortunately, Quest offers delicious cookies that my roommate loves because of the taste, how much protein is in them, and helps him stay fuller for longer because of the increased protein and fiber in the cookies. Of course, if you don't like the cookie and prefer the regular ones, be sure to find the fiber and protein to help blunt the blood sugar spikes for a typical cookie. I like raspberries, split peas, and hummus to pair with my cookies if eating them with a snack. If not, I like to have lean chicken breast, green beans, asparagus, and beans/legumes to meet the fiber and protein goals to indulge in a delicious chocolate chip cookie. Then I go for a 15-20 min walk to help stabilize the blood sugars. Sometimes I need to walk longer and if I'm not able to, then I do chores for 30 mins (like washing the dishes, cleaning the bathroom, or something that involves moving more than usual to allow my muscles to soak up the blood sugars appropriately). AND HYDRATION is key too! Eating foods high in sugars and saturated fats (if a normal cookie is made with butter and whole milk), can lead to dehydration too. So, make sure to sip some water between bites to savor each sweet bite, knowing you can have sweets as long as you take the appropriate steps to do so. If you are interested in the Quest cookies I'm talking about, you can click the picture below to check it out. If not, please be sure to look at the nutrition label to see what the ratio is between the carbs, fiber, protein, and fats. https://amzn.to/41SeYg1

4. Chia Seed Pudding:

Chia seeds are a nutritional powerhouse, rich in fiber and omega-3 fatty acids. Create a diabetes-friendly pudding by mixing chia seeds with unsweetened almond milk and a sugar substitute (natural sugar substitutes include Monk Fruit, Allulose, and Stevia in the Raw). Let it sit in the refrigerator until it thickens. Top it with a few berries or a small amount of nuts for added flavor and texture. This treat is not only sweet but also a great source of essential nutrients. If you want to make overnight oats out of this, you can add old fashioned oats to the mixture and a little peanut butter to make it a delicious breakfast. Oatmeal has been shown to significantly improve A1c, especially because of the beta-glycans. I eat it every day for breakfast! But I will admit, oatmeal by itself is boring and disgusting. So adding the peanut butter and natural sugar substitute helps a lot!

5. Cereal:

I love cereal. Especially cinnamon toast crunch and frosted flakes. However, since I was diagnosed with prediabetes in 2021, I had to say goodbye to them because no matter how much protein I paired it with, I wasn't able to feel full enough for longer periods of time. I'm not saying it's impossible, but it didn't work for me and I wanted to find alternatives. So when I looked up companies, I found out Catalina Crunch and Magic Spoon offered delicious cereal selections that are perfect for people with Type 2 diabetes and prediabetes. The advantage of Catalina Crunch is the high amounts of fiber and protein whereas Magic Spoon offers a lot of protein with their cereal. I will say, Magic Spoon may increase or lower blood sugar temporarily because of using Whey protein concentrate (even though this is straight up pure protein). This will depend on the person because Whey protein tends to stimulate the body to release more insulin and sugars to allow the protein to move into the muscles more effectively. For some people, it will not have that effect. The important thing is if someone notices their blood sugar rises because of the Whey protein, then I would recommend going on a walk to help the muscles soak up the blood sugars and protein more effectively. Additionally, it will help reduce muscle soreness too. Anyways, aside from that soap box, if you want to give these cereals a try, here are the pictures to check them out. But if you don't want to check them out, I generally get cornflakes because it has the least amount of sugars compared to the other brands to manage my cereal cravings and pair it with skim milk. Then the left over milk is mixed with my old fashioned oatmeal, peanut butter, and cinnamon so I can feel fuller for longer.

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Managing Blood Sugar Spikes:

It's important to note that moderation is key when indulging in sweet treats, even those tailored for individuals with Type 2 Diabetes. To further mitigate blood sugar spikes, consider the following steps:

Pair with Protein and Fiber: Combining sweet treats with sources of protein and fiber helps slow down the absorption of sugars, preventing rapid spikes in blood glucose levels. How much protein and fiber? Try to match the amount of carbs with the combined amount of protein and fiber for starters. So if a food as 40g of carbs, then adding foods that has 30g of protein and 10g of fiber. This is a loose recommendation for people to try out. If it works perfectly, go for it. If it's too hard, then go with less and walk more. This is what I do, so if it also helps you great. If not, then focus on figuring out what works best for you.

Take a Short Walk: Engaging in light physical activity, such as a 15-20 minute walk, can aid in lowering blood sugar levels. Exercise helps your body utilize glucose more effectively, reducing the impact of high-carb and high-fat treats. If going on a walk is unreasonable, then doing chores for 15-20 mins can help instead. Make sure it's a chore that has you walking back and forth. So washing dishes with side steps, folding laundry while standing, and cleaning the bathroom or countertops can help a lot. If 15-20 mins is not enough, either do the activity for longer or drink some water. Hydration can play a huge impact of why blood sugars are not going down despite going on a walk or doing physical activity.

Conclusion:

Living with Type 2 Diabetes doesn't mean saying goodbye to sweet treats. By making mindful choices, incorporating protein and fiber, and staying active, individuals can indulge in delicious desserts without compromising their health. Remember, it's all about balance and finding what works best for your body.

If you want to learn how to read a nutrition label in the eyes of someone with Type 2 Diabetes, check out this video.

Review the disclaimers here: https://www.diabetesmanagementgroup.org/legalpage