Five Healthy Desserts that Won't Spike Insulin Levels

Did someone say healthy desserts? Try these five recipes for when the sweet tooth hits!

Do you struggle to control sweet cravings or are you just someone who loves to bake desserts? You probably know that sugar spikes insulin levels quickly, which causes weight gain and potentially diabetes over time. But, there are ways to enjoy desserts that won’t cause sudden insulin spikes—how? Choose natural, low-sugar sweeteners like Stevia and monk fruit. You can also opt for higher sugar natural sweeteners like dates and honey but they should be consumed in moderation and paired with healthy fats and/or protein to slow down the absorption of sugar into the bloodstream. Here are a few desserts that I like to enjoy when I feel like having a treat. Enjoy!

1. Peanut Butter Oatmeal Bars

Ingredients:

• 1 cup natural peanut butter 
• ½ cup monk fruit 
• 4 cups rolled oats
• Pinch of sea salt
• ½ tbsp of cinnamon
• A few pieces of 70% or higher dark chocolate

Directions: 

Mix peanut butter, monk fruit, oats, salt and cinnamon in a bowl. Once that is done, add a sheet of parchment paper to a pan and place the mixture on it. Freeze the mixture for ten minutes and use parchment paper to lift it out of the pan. Just add dark chocolate on top and cut the frozen mixture into 20 rectangles. It’s ready!

Benefits: 

Peanut butter is rich in protein and magnesium, while cinnamon helps to stabilize blood sugar levels and, along with dark chocolate is rich in antioxidants.

2. Creamy Chocolate Date Pudding

Serves: 2-3

Ingredients:

• 8 seedless dates
• 4 tbsp of unsweetened, raw cacao powder
• 1 tbsp of Chai Latte Mix
• 2 tbsp of psyllium husk
• 6-8 tablespoons pecans and cashews
• 2-3 tbsp pomegranate seeds

Directions:

Chop dates and boil until melted. Add 2 tbsp of raw, cacao powder, and ½ a scoop of Chai Latte Mix to the dates and mix it thoroughly (the pumpkin and chai flavoring enhance and pair well with dates! Add 1 tbsp psyllium husk into the mixture and stir until the mixture thickens. Crush pecans and cashews. Take a serving bowl and add a layer of the crushed nuts, followed by the mixture. Top with pomegranate seeds. Once cooled, refrigerate it for a few hours and enjoy! 

Benefits:

Dates are high in iron and act as a natural sweetener. Psyllium husk is high in fiber. *Remember to use dates sparingly as they do contain sugar.

3. Coconut Berry Trifle

Serves: 4-5

Ingredients:

• 4 cans chilled coconut cream
• Multiple drops of liquid Stevia (per taste)
• 3 cup berries

Directions:

Pour coconut cream and liquid Stevia into a bowl and whip until you can see stiff peaks forming. Next, pour part of mixture into a serving bowl of choice and add a layer of berries. Continue until mixture and berries are gone (about 3 layers).

Benefits: 

Coconut cream is unsweetened, low in carbs and dairy-free. It plays a key role in fluid balance and helps to stabilize blood pressure levels.

4. Pineapple Orange Chia Seed Pudding

Serves: 1

Ingredients:

• ½ cup coconut milk
• 3 tbsp chia seeds
• 1/2 orange (sliced)
• 5-6 drops of liquid Stevia
• 1 slice of fresh pineapple

Directions: 

Start by adding orange slices into the cup you will use for the pudding. Pour coconut milk into a sepate glass, add liquid Stevia and mix together until evenly distributed. Pour mixture into the cup with orange slices. Refrigerate for at least four hours. Cut pineapple into small cubes and top the pudding with it, once refrigerated.

Benefits:

Pineapple and orange slices are low in calories and high in vitamins and minerals, like Vitamin C, vitamin B6 copper and folate. Chia seeds are full of omega-3 fatty acids, fiber, calcium and antioxidants. This dessert requires very little work for a very sweet reward.

5. Avocado Chocolate Mousse

Serves: 2

Ingredients: 

• 2 ripe avocados
• ½ cup raw cacao powder
• ½ cup melted 70% dark chocolate or sugar-free chocolate chips
• 1 tbsp honey
• 3-4 tbsp almond milk
• ½ tbsp vanilla extract
• 1/2 scoop chocolate protein powder
• Pinch of sea salt

Directions: 

Halve and pit the avocados and scoop them into a high-power blender. Next, add melted dark chocolate, raw cacao powder, almond milk, vanilla extract and sea salt. Blend until a smooth paste forms. Taste and accordingly add more as per your desire. Put mixture in bowls or glasses and refrigerate for two hours.  

Benefits:

Avocado is a great source of potassium, fiber and omega-3 fatty acids. Cacao powder is packed with flavonoids, which have been shown to help lower blood pressure and improve blood flow to the brain. 

These recipes are all low in sugar and are perfect to cater to your cravings.