8 high-protein desserts that can help reduce blood sugar spikes (2024)

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Reducing refined carbs and sugar intake can help prevent blood sugar spikes

Minimizing blood sugar spikes and crashes can be helpful for anyone looking to keep their energy levels stable, stay focused, eat healthy, or lose weight. Maintaining balanced blood sugar levels is especially important for people with diabetes.

Sugar comes in many forms, and natural sweeteners like honey, maple syrup, and agave syrup, as well as fruit, can raise blood sugar levels.

Replacing refined carbohydrates with complex, high-fiber ones like sweet potatoes, oats, and whole grains can minimize blood sugar spikes.

"Foods high in protein and healthy fats are the best for a diabetic diet," Dr.John Burd, a clinical researcher and the founder of Lysulin, a supplement for people with diabetes, previously told Insider.

Eating a high-protein diet is also helpful for fat loss and/or muscle gain because it keeps you full, helps muscles repair after exercise, and requires more energy during digestion than carbs or fats.

High-protein desserts, like dark chocolate and peanut butter, can minimize blood sugar spikes.

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1. Greek yogurt and honey

Greek yogurt is a great source of protein, and it pairs wonderfully with honey. The honey can raise your blood sugar, so just try and keep your drizzle minimal if you're trying to limit blood sugar spikes.

"Greek yogurt is considered a better choice of yogurt due to the way it is made, and its composition and nutritional density compared to the other flavor yogurts," registered dietitian Monica Chan previously told Insider.

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2. Protein waffles

I like these waffles for breakfast or dessert, topped with whatever I'm craving. Oats release energy slowly, and the banana, protein powder, and cinnamon add sweetness and flavor without the need for added sugar.

Ingredients:

• 50g (1/2 cup) oat flour
• 20g (about 1 level scoop) vanilla protein
• 75g (1/3 cup) egg whites
• 1 banana, mashed
• 1/2 tsp baking powder
• Sprinkle cinnamon

Method:

1. Heat up your waffle iron and grease with some cooking spray.

2. Whisk all the ingredients together until well combined.

3. Pour the batter into the waffle iron as many times as necessary to use it all up. Add your toppings and dig in.

"These protein waffles should leave you feeling full and energized as they not only contain protein from the eggs and protein powder, but fiber too from the oats and banana, which in addition provides potassium and one of your five-a-day," dietitian Nichola Ludlam-Raine said.

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3. Dark chocolate and peanut butter

Dark chocolate is less sweet than milk or white, and I love having a few squares with a dollop of unsweetened natural peanut butter. It's a rich, salty, and satisfying combination, and the peanut butter provides some protein. Similarly, a handful of almonds pairs well with dark chocolate too.

Nuts are low-glycemic, high in fiber, and a healthy source of fat, vitamin E, and magnesium. Consuming nuts daily could decrease type 2 diabetes risk factors, like body mass index and waist circumference, according to a 2011 study by Louisiana State University Agricultural Center.

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4. Protein cookie dough

A post shared by Jess Rosart (@jessrosart)

Don't be put off by the chickpeas (also known as garbanzo beans) inthis recipe by personal trainer Jess Rosart, you can't taste them. This isn't exactly like real cookie dough, but it's a great, more nutrient-dense, and satiating alternative. Replace the maple syrup or honey with stevia for a version that will cause less of a blood sugar spike.

"This protein cookie dough is quick to whip up and contains minimal added sugar along with healthy fats from the nut butter (fats are needed to absorb fat soluble vitamins A, D, E, and K)," Ludlam-Raine said. "Chickpeas are a fantastic plant-based source of protein as well as fiber."

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5. Chocolate Greek yogurt ice cream

Make your own high-protein, low-sugar ice cream with this recipe from Diabetes Strong. It requires Greek yogurt, vanilla protein powder, cocoa powder, almond milk, vanilla extract, and Stevia. Top with some nuts or nut butter.

Protein is digested slowly, which can help maintain blood sugar levels. A small 2017 study of 22 people by the University of California, Davis found that consuming whey protein might help healthy weight people with type 2 diabetes. When choosing a protein powder, look for one without added sugar.

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6. Chocolate oat cookies

These cookies are essentiallybaked oats, but in cookie form. They're best eaten warm for that chocolate melt, but easier to remove from the paper once cooled, so I recommend warming them up after cooling.

High-fiber oats can help type 2 diabetes patients control blood glucose levels by increasing insulin sensitivity, according to a 2015 review published in the journal Nutrients.

Ingredients:

• 1 ripe banana, mashed
• 80g (1 cup) oats
• 2 scoops chocolate protein powder
• 25g (1 tbsp) peanut butter
• 5g (2 tsp) cocoa powder
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• Pinch salt
• 100ml (1/2 cup) almond milk (or other milk)
• 25g (2.5 tbsp) dark chocolate chunks

Method:

1. Mix everything except the chocolate chunks together until thick, sticky, and well combined.

2. Dollop the mixture into eight blobs on a baking tray lined with baking parchment. Stick the chocolate chunks into the mixture.

3. Bake at 180°C/350°F for about eight minutes — don't overbake or they'll be dry. Sprinkle a little sea salt on top. Leave to cool slightly.

"These cookies combine all of the major food groups in one: protein, carbs, healthy fats, and fiber, and sound tasty too. Add a handful of raisins for some extra fiber and nutrients," Ludlam-Raine said.

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7. Sweet potato with Greek yogurt, cinnamon, and flaked almonds

Sweet potatoes are starchy vegetables so high in carbs, but they're full of fiber, so they are digested and release energy slowly.

I love to bake them whole, and while they're delicious with savory toppings, they also work well as a dessert topped with some cinnamon, a dollop of Greek yogurt for protein, and some flaked almonds or a drizzle of nut butter.

Eat in moderation to prevent blood sugar spikes.

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8. Berry mousse

This mousse is just three ingredients, so it'ssuper simple to make. It's not decadent or indulgent like a classic mousse, but is very high-protein and low-carb.

A post shared by Rachel Hosie (@rachel_hosie)

Ingredients:

• 200g (1 1/2 cups) frozen raspberries
• 1 sachet (11.5g or 1 1/2 tbsp) sugar-free jelly powder
• 300g (1 1/3 cups) fat-free cottage cheese

Method:

1. Pour the frozen berries into the bottom of a large dish.

2. Mix the jelly sachet with 100ml water. Add the cottage cheese and mix in a blender until you have a smooth mixture.

3. Pour it over the berries, cover, and place in the fridge to set.

"This recipe is a healthy twist on sugar-laden mousses, and if you like it then great — it's a delicious, high-protein, tasty dessert to enjoy if you're keen to cut down on your added/free sugar intake," Ludlam-Raine said.