15 Desserts For Gestational Diabetes
Being diagnosed with gestational diabetes is tough. And the thought of having to avoid desserts for your entire pregnancy can be one of the worst parts - as if you’re not dealing with enough already!
But, while there are some guidelines that need to be followed, the good news is you don’t have to say goodbye to sweet treats during your pregnancy.
Below are 15 delicious desserts for gestational diabetes that will help you get through your pregnancy without feeling deprived.
Healthy Eating with Gestational Diabetes
Having gestational diabetes means your body can’t process glucose during pregnancy as well as it normally would, meaning - if left untreated - glucose levels in your blood are much higher than they should be which can impact the health of your baby.
Carbohydrates are the main concern when it comes to managing blood glucose levels as it’s carbohydrates that break down into glucose. Because sugar is a carbohydrate, sweet foods and desserts can cause a rapid increase in blood sugar levels.
On top of this, desserts such as cakes, puddings, pies and ice cream typically offer little nutritional value while being high in saturated fat and/or sugar.
Read more about guidelines for healthy eating with gestational diabetes.
Tips for enjoying desserts with gestational diabetes
Of course, completely avoiding desserts during your pregnancy might help to manage your blood glucose levels, but for most women that’s probably not realistic (and I don’t blame you!).
You may need to go easy on your usual favourites for a while, but with a bit of knowledge and a little creativity, there are plenty of desserts you can enjoy throughout your pregnancy that will satisfy your sweet tooth while also keeping blood glucose levels in check.
So if you love desserts, instead of making unrealistic goals to banish them from your diet altogether, accept that you’ll want to enjoy some over the next few months. Make room for them in your diet so you can enjoy them without feeling guilty or worried about the effect on you and your baby.
A prenatal dietitian can help you develop a meal plan that works for you (and your cravings!), but here are some tips to help you enjoy desserts and keep your blood glucose levels in check:
Stick to a small amount
All foods can be eaten in moderation with gestational diabetes. But foods high in sugar will typically spike blood glucose levels the most, so they’re best eaten in small quantities.
Often it’s the first few bites that we enjoy the most anyway, so you might find you’re just as satisfied with a small amount!Have sweet foods after a meal
Timing is everything when it comes to desserts and gestational diabetes. If you do want to include some sweet foods in your diet, having them after a meal - preferably one that contains protein and fibre - is best.
The protein and fibre will slow down digestion and the release of glucose into the bloodstream, meaning a more gradual increase in blood glucose levels.
Add fat
Fat helps to slow down the absorption of sugar into the bloodstream, so including fats in your desserts such as avocado, nuts and seeds, olive oil and even some pure cream occasionally will help to keep your blood glucose levels within the target range.
You can also eat desserts alongside a food with fat in it, for example, have a couple of dates or chocolate-dipped strawberries as part of a cheese platter.
Sweet foods that contain a good amount of fat will also have a lower GI (i.e. cause a more gradual rise of blood glucose levels), for example, chocolate and ice cream (hallelujah!).
Embrace fruit
Fruit often gets a bad rap for being high in sugar, but because it’s packaged up with fibre which slows down digestion, the effect on blood glucose levels is less than a food containing added sugar.
Fruit also offers valuable nutrients such as vitamins, minerals and antioxidants which are essential to a healthy pregnancy, so having fruit in moderation is a great way to satisfy your sweet tooth.You can also serve fruit with a source of fat such as nut butter or Greek yoghurt to further slow down the release of glucose into the bloodstream.
Small amounts of dried fruit are fine but they do provide a concentrated source of sugar, so fresh is the best option.
Remember ‘natural sugars’ are still sugar
There are a lot of ‘natural sweeteners’ on the market these days such as coconut sugar, agave nectar, maple syrup, honey, rice malt syrup and date syrup. But while they may be less processed and offer slightly more nutritional value than table sugar, these sugars still spike blood glucose levels.
That being said, some of these natural sugars do have much lower GI values than others, so if you are using them, it might be best to choose the ones with the lowest GI values. However, they should still be consumed in moderation.
Check your BGLs to see what works for you
Carbohydrates affect people differently, and the effect of a food on your BGLs will also depend on the time of day, the amount eaten, your activity, and what you eat them with. Other factors such as illness or pain, gut health, sleep and stage of pregnancy can also influence your BGLs.
Trial a small amount of your chosen dessert in combination with some protein and check your post-meal BGLs to determine what effect it’s had.
Communication with your diabetes team and guidance from a dietitian will help you establish the best plan for managing your BGLs.
What about artificial sweeteners?
Artificial sweeteners such as aspartame (Equal), saccharin, xylitol and stevia show up in a lot of sugar-free foods and can be appealing as they allow you to get a sweet fix without actually consuming sugar. In some cases, they’re combined with sugar to reduce the total amount of sugar in a food.
But women often worry about how safe artificial sweeteners are during pregnancy and are unsure whether they can include them in their diet or not. There are a number of sweeteners which are approved for use in most countries, including:
Acesulfame K (E950)
Aspartame (E951)
Erythritol (E968)
Saccharin (E954)
Sorbitol (E420)
Steviol glycosides (E960)
Sucralose (E955)
Xylitol (E967)
These sweeteners are also considered to be safe for pregnant women.
Some recent studies have suggested that consuming artificial sweeteners during pregnancy may influence childhood BMI and metabolism. However, more research is needed to determine what these relationships are.
At this stage, sweeteners that are approved for use are considered safe to consume during pregnancy, but it’s best to have them in moderation. And while they are considered safe, some do have side effects. For example, sorbitol which is found in some ‘diet’ products can cause gut issues such as bloating and wind.
Desserts for Gestational Diabetes
Here are 15 delicious gestational diabetes-friendly desserts so you can still indulge your sweet cravings without compromising your health or the health of your baby.
1. Chocolate dipped strawberries
Simple but decadent, nothing beats chocolate-dipped strawberries for a delicious post-dinner treat. Just melt a small amount of dark chocolate (the darker, the better) in a small cup or bowl, then dip strawberries into the chocolate to coat thinly. Then refrigerate on a lined plate or tray for 10-15 minutes or until set.
2. Yogurt and Berry Parfait
Great for breakfast or dessert, just layer some Greek yogurt, frozen or fresh berries and a little granola in a glass and you’ve got yourself a fancy but very nutritious parfait!
3. Baked Apples
A wholesome old favourite, baked apples are super nutritious and a comforting winter dessert. Try these Baked Apples with No Added Sugar or these Healthy Baked Apples
4. Chia Seed Pudding
Chia seeds are full of protein, fibre, iron and omega-3 fatty acids, all important nutrients during pregnancy.
And because they swell up to over 10 times their size when mixed with liquid, they make a delicious and super easy ‘pudding’.
Just mix a tablespoon of chia seeds with 1/2 cup of milk of your choice, add a dash of vanilla extract and a little maple syrup or honey if you like, then give it a good stir and leave it in the fridge to set overnight. Then top with berries and chopped nuts and it’s ready to go! (also makes a great breakfast!).
5. Chocolate Pears
One of my childhood favourites, chocolate pears are warm and comforting and so easy to make.
Try this very easy recipe served with a little Greek yoghurt or cream.
6. 3 Ingredient Salted Caramel Bliss Balls
Packed with protein and fibre and using dates as a natural sweetener, these quick and easy bliss balls are perfect for a nutritious sweet snack.
Simply process 1 cup of salted peanuts, 1 cup of rolled oats and 1 cup of dates in a food processor until fine, add 2 tablespoons of water and process until mixture comes together then roll into small balls and refrigerate until set!
7. Apple Slices with Almond Butter
Keep it simple by cutting up some fruit and spreading it with almond butter for a little sweet fix after a meal. This also works just as well with banana, pear and peach slices.
8. Avocado Chocolate Mousse
While the real deal might not be the best fit right now, you can still indulge in chocolate mousse. Avocado chocolate mousse may sound a little weird, but it’s actually surprisingly delicious and you can’t really taste the avocado much at all, it just gives it a nice creamy texture.
9. Peanut Butter & Banana Nicecream
Made with just two ingredients (bet you can’t guess what they are!), if you’re after something sweet and refreshing, ‘nice cream’ has you covered.
Just grab some ripe bananas, freeze them, and then throw them in the blender with some peanut butter and it’s done!
Peanut butter and banana are such a good combo, and the peanut butter helps to slow down the release of glucose into the bloodstream.
Try this recipe.
10. Lemon Coconut Bliss Balls
Another mention for good old bliss balls as they make such a great dessert or snack. These lemon coconut bliss balls are also super nutritious with plenty of fibre and calcium and just the right amount of sweetness.
11. Berry Smoothie
Who said dessert can’t be a drink? Smoothies are great for breakfast, snacks and even dessert during pregnancy and, with the right ingredients, have a good balance of protein, fibre and low GI carbohydrates.
Take some fresh or frozen berries, add milk of your choice and some Greek yogurt, blend it all up and you’re done.
You can add a small amount of frozen banana if you want a little extra sweetness, and fats such as nut butter, avocado and chia seeds also make a great addition to smoothies.
12. Banana Oat Bars
These are a simple and very nutritious sweet treat that also make a great snack. You can customise them with some chocolate chips, nut butter or dried fruit to make sure they really hit the spot.
Give this recipe a try: https://chocolatecoveredkatie.com/baked-oatmeal-bars
13. Cashew Fruit Dip
The perfect accompaniment to fruit such as strawberries, peach and banana slices, cashew dip not only tastes delicious but is also a great source of healthy fats and protein.
Try this recipe: https://www.nestandglow.com/healthy-recipes/cashew-vanilla-fruit-dip
14. Fruit Crumble with Greek Yoghurt
There’s nothing quite like a crumble for a comforting and satisfying dessert. And the good news is, you can absolutely enjoy them when you have gestational diabetes. They also offer nutrition benefits such as fibre and antioxidants.
15. Dark Chocolate Bark
What would a list of dessert ideas be without some chocolate? While eating large amounts of chocolate isn’t a good idea when you have gestational diabetes, small amounts can be fine after a meal to satisfy a sweet craving.
Chocolate bark is basically a thin layer of chocolate that you top with nuts, seeds, coconut or dried or freeze-dried fruit. Adding some nuts and seeds is a great way to add extra crunch and some extra protein and healthy fats to blunt the rise in blood glucose levels.
I love this one with freeze-dried raspberries and pumpkin seeds.
Dark chocolate also offers nutrition benefits as cocoa contains polyphenols which reduce inflammation. And the darker the chocolate, the more cocoa and the more polyphenols, so go for the darkest chocolate your taste buds can enjoy. It also typically contains less sugar than milk chocolate, particularly the really dark stuff.
If you’re used to milk chocolate, dark chocolate can taste a little bitter to begin with, but you’ll find you soon get used to it and you may even end up preferring it.
I hope these dessert ideas give you a bit of inspiration and show you that yes, you can indulge a little without compromising your health or the health of your baby.
While these desserts are generally suitable for gestational diabetes, remember to enjoy them in moderation and consult with your doctor or dietitian for personalised advice on managing your gestational diabetes.
