Desserts Do’s and Don’ts: How to Enjoy Fruit for Dessert

No matter how full you are after a meal, there’s always room for dessert! As tempting as it is to reach for a slice of pie or a bowl of ice cream, we should be mindful of what’s actually going into our bodies. People with diabetes have to be even more attentive to their sugar intake and how that could affect their blood sugar levels.

To get an idea of the amounts of sugars and fats in typical desserts, here are a few nutritional facts:

• Two ounces of German chocolate cake:
  • 190 calories, 25 grams of carbohydrate, 10 grams of fat, 2 grams of protein, and 1 gram of fiber
• 1 slice of apple pie
  • 277 calories, 40 grams of carbohydrate, 13 grams of fat, 2.2 grams of protein, and 3.8 grams of fiber
• 1 cup of vanilla ice cream
  • 274 calories, 32 grams of carbohydrate, 14 grams of fat, 4 grams of protein, and zero grams of fiber

However, this doesn’t mean you shouldn’t enjoy something sweet after a meal. Fruits make excellent desserts! A serving of fruit is typically 60 calories with 15 grams of carbohydrates, zero fat, zero protein, and 3 to 5 grams of fiber. Plus, they contain vitamins, minerals, and other nutrients that your body needs, making them better health all-stars!

So what does a typical serving of fruit look like?

• 1 cup of cubed cantaloupe
• A tennis ball-sized apple or pear
• ¾ cup of blackberries or blueberries
• 1 ¼ cupful of whole strawberries or cubed watermelon
• 2 small plums
• 17 grapes

While eating fruit plain may be your thing, some of us like to dress it up. Dip your strawberries in whipped coconut cream – leave out the sugar or add a bit of stevia for sweetness. How about slicing an apple or pear in half, drizzling some coconut oil and cinnamon on top then popping it in the oven for a fragrant fiber-filled baked dessert? Trick your taste buds with berry banana ice cream. Just peel and freeze banana chunks, then add half a banana in with a half cup of your favorite berries into the nutribullet. Add a splash of unsweetened almond milk, then blend into a soft-serve consistency. Maybe top it with some chopped walnuts and cacao nibs for your very own guilt-free, decadent treat!

You could double your serving of fruits, and your caloric and fat intakes would still be well below those of the usual desserts. Overall, fruits are healthier choices for everyone, diabetic or not.

Get creative with how you eat your fruits. Of course, you can always use your nutribullet to make yourself a nutrient-packed dessert smoothie!

There are countless ways to serve fruits for dessert, so start enjoying them today!