I started wearing a CGM (one of those continuous glucose monitors), and it’s been a game-changer. I can see exactly how my body reacts to what I eat. Now, I can see in real time which foods support my goals and which don’t.
As someone who loves sweets, this tool has helped me see the impact my habitual treats were having on my goals.
Here’s the cool thing I found out: You can still enjoy dessert without sending your blood sugar on a rollercoaster and your fitness goals out the window. You just have to have some no-spike strategies.
Below, I’ll share some of my favorite blood sugar-friendly desserts, smart sweeteners to look for, and strategies to help you indulge without the crash.
Why You Should Care About Blood Sugar (Even If You’re Not Diabetic)
When blood sugar spikes, your body releases insulin to bring it back down. Overtime, repeated spikes can lead to insulin resistance, weight gain, cravings, and energy crashes. On the flip side, balanced blood sugar brings balanced energy, mood, and metabolism.
When blood sugar rises, insulin rises too and tells the fat cells in our body to take up that sugar. Excess sugar in these cells gets converted into triglycerides, a form of fat. Insulin also inhibits our bodies from breaking down stored fat. It’s a one-two punch to our weight loss goals.
CGMs (like the one I use from Nutrisense) make it clear how even healthy foods or “sugar-free” treats impact your body. What did my levels tell me? Not all sweets are created equal.
Sweet Treats That Won’t Rock the Blood Sugar Boat
All food raises blood sugar slightly. These treats, though, won’t cause a drastic spike in blood sugar and, then, insulin.
Creamy, rich, and loaded with fiber and healthy fats, this dessert uses ripe avocado, cocoa powder, dark chocolate, vanilla, and a little stevia or monk fruit for sweetness. It’s both decadent and stabilizing for your blood sugar.
Chia seeds are packed with fiber and omega-3s, and they slow down digestion, keeping you full for a long time. Mix them into unsweetened almond milk, vanilla, Greek yogurt, and your favorite natural sweetener. Top with berries and cinnamon for a creamy treat.
Classic and delicious, these can be made in two ways:
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- Dipping sauce: Mix Greek yogurt with chocolate protein powder and honey for a quick dip.
- Frozen: Dip your strawberries in the chocolate sauce, freeze, and enjoy as a cold treat.
This is one of my absolute favorites. The key is rolling out your dates. They turn into a thin, sweet layer to perfectly balance the salty peanut butter and dark chocolate. Try them—you’ll love them.
Another quick and spikeless treat—this one leverages Greek yogurt for its blood-sugar stabilizing properties. Mix your yogurt with peanut butter and honey or monk fruit, spread on parchment paper, then drizzle with more PB and dark chocolate. Freeze, then break into pieces for a refreshing, crunchy snack.
These Minimalist Baker brownies are fudgy, rich, and naturally sweetened with maple syrup (or you can sub in stevia or monk fruit). Add dark chocolate chips and chopped pecans for extra goodness.
- Berries with Whipped Cream
Simple but satisfying. Berries have one of the lowest glycemic index of any fruit. Pair them with this zero-sugar whipped cream for an indulgent finish.
These pops are the bomb. Not only do they scream summer nostalgia they’re also full of electrolytes. I skip the maple syrup and use allulose to keep these sugar-free.
Store-Bought Swaps You’ll Love
Simple swaps can keep your kitchen supportive of your goals. Grab these items next time you’re at the grocery store.
📌 Lily’s Chocolate
Lily’s uses stevia to sweeten their bars and chips, making them a perfect sugar-free chocolate fix. Consider yourself a chocolate connoisseur? Indulge in a Lily’s Chocolate Bar for dessert.
📌 Pro Granola
This protein-packed granola is sweet, crunchy, and delicious with yogurt. Bonus: It’s high-fiber, low-carb, and a great substitute for cereal. The espresso flavor is a must-try.
📌 Smart Sweets
These gummy-style treats are fiber-rich and made with no added sugar. They’re ideal for candy cravings without the crash.
📌 Ultima Replenisher Electrolytes
Whip up a sweet, cold drink in seconds. These electrolyte drinks are a family favorite. Plus, they won’t break your intermittent fast or spike your blood sugar.
What Sweeteners Should You Use?
Let’s talk sugar alternatives. Some sweeteners keep your blood sugar stable, and some do not. Here are the winners:
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- Stevia
- Monk Fruit Extract
- Allulose
These natural sweeteners have no impact on blood sugar or insulin levels. Just avoid artificial sweeteners like aspartame or sucralose whenever possible. Be cautious with sugar alcohols like erythritol or xylitol if you have a sensitive stomach.
4 Tricks for Eating Dessert Without Spiking Your Blood Sugar
A few, simple tricks up your sleeve can keep your blood sugar balanced. Keep these in mind next time you enjoy dessert.
❤️ Choose Whole-Food Treats
Look for treats made with fruit, fiber, protein, and healthy fats. Ingredients like Greek yogurt, avocado, chia seeds, nuts, and even beans can help slow digestion and minimize glucose spikes.
❤️ Eat Sweets After Meals, Not Alone
The order you eat matters. Studies show that eating sweets after a meal rich in protein, fat, and fiber can significantly reduce the glucose impact.
❤️ Move After Your Meal
Even just a 10-minute walk after a meal or treat can lower blood sugar and improve insulin sensitivity. It doesn’t need to be intense. Just get moving.
❤️ Practice Mindfulness
You can still have dessert! Put distractions away. Savor it, and listen to your body.
The Balanced Way to Boost Weight Loss
You don’t have to ditch dessert. Blood sugar balance is yours—you just need a little strategy. With the right recipes, some smart swaps, and a few blood-sugar balancing tricks up your sleeve, you can enjoy sweets even in a season of weight loss.
If you’re serious about understanding your body and losing weight, LEAN will teach you a new lifestyle you’ll love. You deserve to understand what’s happening in your own body and how to feel amazing, inside and out.
Join us—you’re 7 weeks away from weight loss stories like these.
