21 February 2023

Can you eat desserts on a low GI diet?

Navigating desserts can be tricky, especially if you are trying to maintain a low GI diet, but the good news is you don’t need to skip the sweet treats altogether.

Rather than avoiding dessert, most global diabetes organisations advise to simply limit foods with lots of added sugar and little nutritional value such as confectionery, cakes, and biscuits.

So what’s left on the menu? Here are our top five tips to help you satisfy your sweet tooth without sacrificing your low GI dietary goals:

  1. Naturally sweet. Rather than low quality or ‘white carbs’ with added sugars and little nutritional benefit, such as cakes, donuts and croissants, choose sweet treats that are packed with goodness. Fruit and Greek/Natural yoghurt and some grains are foods that contain natural sugars as well as essential vitamins and minerals. Try our frozen berry rice cream for a cool summer treat.
  2. Experiment with low GI desserts. There are plenty of delicious low GI dessert options available on our website including muffins, fruit cups and protein balls. Experiment with different recipes and ingredients to find low GI desserts that you enjoy.
  3. Choose low GI sweeteners. If you are cooking at home, instead of refined sugar, opt for low GI sweeteners such as palm sugar or low GI Honey. These natural sweeteners have a lower impact on blood sugar levels and are healthier alternatives to refined sugar.
  4. Remember, it’s all about simple swaps. When baking cakes and muffins, swap out your usual base ingredients for a low GI alternative. Rather than refined white flour, try switching to whole grain or low GI flours such as whole wheat flour or beta flour. These flours have a higher nutritional value including added fibre and protein, whilst also having a lower impact on blood sugar levels. Let the swap it tool on our website do all the heavy lifting and swap your foods for you.
  5. Moderation is key.Keep an eye on your portion sizes and make sure your dessert is accompanied by a day of healthy, low GI eating that includes plenty of vegetables, wholegrains, lean proteins, and healthy fats.

With a little bit of planning and our 5 tips for navigating dessert, you can feel confident indulging in your sweet cravings without feeling guilt or like you are missing out.

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