Most people enjoy a sweet treat every once in a while, but indulging in sugary desserts can cause you to feel tired and sluggish by causing your blood sugar to quickly rise and then crash. That doesn’t mean you need to deny yourself dessert when you want it. Instead, you’ll want to learn to choose desserts with a lower glycemic index so that you can enjoy your treat without the consequences for your blood sugar and energy levels.
Glycemic Index 101
In order to find desserts that have a low glycemic index, you first need to understand what this tool measures and why it matters. Designed to support individuals with diabetes who need to carefully manage their blood sugar, glycemic index measures how your body responds to foods containing carbohydrates. However, everyone can benefit from understanding how glycemic index works, since foods with a low glycemic index are more likely to keep you full and may also be associated with a decreased inflammatory response, which is commonly seen in metabolic disorders.
Finding Foods That Work
When planning desserts with a low glycemic index, you need to understand which foods might form the base of such dishes and consulting a glycemic index chart can help. Many snack time staples like graham crackers and pretzels have a very high glycemic index, while dishes with a dairy base tend to fair much better because they are lower in carbohydrates and higher in protein. For example, cream cheese has a glycemic index of just 10, and yogurt has a glycemic index of 17. This is in contrast to foods like soft serve, which has a glycemic index of 79.
Foods are considered to have a low glycemic index if they have a value of under 55, while foods between 56 and 69 are in the middle of the range, and anything over 70 is high. Many fruits also fall in the low glycemic index category, as do nuts, meaning you have a lot of options.
Recipes That Work
Given all the above information, what exactly can you make for dessert that will feel indulgent without making you sluggish? Ultimately, it’s all about balance, which is why you might consider enjoying some cheesecake, perhaps with a thinner graham cracker crust to minimize the impact of that ingredient, or with a fruit topping. Since cheesecake is largely cream cheese and egg, it has a low overall glycemic index.
Another smart way to cook up a low glycemic index dessert is by opting for gluten-free foods, which tend to rely on somewhat more complex carbohydrates. This gluten-free peach galette offers all the pleasure of your favorite pie, without the after-dessert fatigue. You can, of course, easily swap out the fruit based on your preferences and what’s in season.
Whether you’re diabetic or just trying to make dessert a more enjoyable experience, opting for low glycemic index treats can be a great choice, and it doesn’t have to mean giving up foods you love. Rather, you just need to be flexible and learn to adapt recipes around the foods you enjoy. Simple swaps can make help you feel so much better – and you won’t even taste the difference.
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