Of course you can eat dessert whenever you want.
This isn’t a dessert-shaming post by any means.
But you may be surprised to learn that there are things you can do — which I’m about to share — to lessen the impact of dessert on your blood sugar.
When you do this, you’ll be able to enjoy desserts AND reach your health goals.
Who wouldn’t want that right?
I’ll show you how to enjoy desserts and stay on track plus my favorite easy dessert I’m currently making and loving in this article.
How to Enjoy Dessert and Still Reach Your Health Goals
Follow these simple do’s and one don’t and you’ll find that having a dessert every so often doesn’t derail you from reaching your health goals:
Don’t have dessert on an empty stomach.
I know it can be so tempting to have a sweet treat before lunch or dinner when you’re hungry or craving something sweet but doing so can send your blood sugars through the roof.
By the time your meal rolls around, you’ll be more likely to crave carbs and other quick-energy fixes to catch up to the roller coaster you just went on.
A better approach is:
Do enjoy dessert after you’ve had protein, fat, and fiber first.
Basically, enjoy something satiating first to blunt some of the insulin spike that comes with eating dessert.
This can be as simple as having some nuts first, a full meal, or even just a small salad with some protein on it (bonus points if you use vinegar for the dressing, which can also blunt insulin spikes).
Then, you can have your dessert and really enjoy it.
Do choose lower sugar and cleaner options when you can.
Another helpful tip is to try and choose better-for-you options that are lower in sugar and carbs and junk ingredients.
These “foods” can leave you wanting more and having cravings later on which is why they’re best left avoided altogether. They’re designed to be addictive and they are.
I’ll start sharing more of my favorite options on this site, including one at the end of this article, to give you some great options.
Do get in some movement after dessert.
If you’ve had a dessert that’s especially high in sugar (think: a decadent milkshake or dessert from a restaurant), take a walk, clean the house, do the dishes, dance it out. Do what you can to get moving shortly after.
Now, this doesn’t mean a full on workout to try and burn off the calories. Rather, it’s to use the excess glucose that came from the dessert instead of sitting on it.
The latter can cause those insulin spikes and crashes while the former (getting in some movement) mitigates them.
Enjoy Dessert at This Time
Again, you could technically enjoy dessert whenever you want.
But there’s actually a better time to, again, so you don’t ruin your hard work and can stay on track.
Having dessert after dinner is usually the norm but it’s not the best idea.
Doing so can set you up for insulin spikes throughout the night which can lead to poor sleep.
A night of poor sleep leads to craving quick-energy sources (read: carbs and more sweets) next-day to try to combat the lack of energy.
This sets you up for an all-day roller coaster of hunger, cravings, and more.
Now, I know what you’re thinking- what if I followed your do’s and don’t from the previous section?
Dessert can still mess with you, especially if you can’t get in the extra movement afterwards (because it’s too late, for example).
Having chocolate desserts, especially dark chocolate ones, could also mess with your sleep if there’s caffeine in the chocolate, which there often is.
Because of these reasons, a better approach is to enjoy desserts after a satiating lunch.
This gives you plenty of time to work through the extra sugar (if the dessert had it) and it’s enough time before bed that it won’t mess with your sleep.
Now that you know when to eat dessert and the best ways to do so, let’s talk about the easy dessert I’m currently making and loving right now.
The Sugar-Free Dessert I’m Loving Right Now
It’s been ages since I’ve found an instant pudding mix that isn’t loaded with crap.
And finally — also thankfully, I found one that I love (this is not sponsored or paid for and I make no money on recommending this brand. I’m simply sharing what I found and love).
It has a small ingredient list, the ingredients it does have are clean and simple, and the sweetner used isn’t artificial or blood sugar spiking.
It’s also so easy to make — just mix it with milk and let it sit for 5 minutes in the fridge, it’s super versatile (you can add so many great toppings), and both the chocolate and vanilla flavors are delicious.
The nutrition facts are also great:
As you can see from the image, it’s low in calories, sugar, and carbs (compared to other brands) but it’s packed with flavor (from experience, not from the label haha).
I found it at my local Sprout’s so far for around $2.60 a box, which is about four servings depending on how big you make each serving.
I usually top it with some crushed nuts like pecans, coconut shreds, some cinnamon, and a dollop of homemade whipped cream (heavy cream and vanilla extract mixed together).
I’ve also added some fresh strawberry slices to add more flavor and some fiber.
Every time I’ve made it, it’s been so delicious and satisfying and it never sets me up for more cravings so I absolutely love it and can’t recommend it enough.
Enjoy Desserts the Smart Way Today
Of course you can eat dessert whenever and however you want but, if you’re trying to reach your health goals, following the tips laid out today can help you do both.
Now it’s time to enjoy desserts again — without derailing your hard work — and you’ll find it’s easy to stay on track and reach your goals.
And, as always, if you ever need any help or have any questions, please don’t hesitate to reach out (devan@behappynothangry.com). I’d love to help!
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To enjoying delicious desserts,
Devan