Sweet Treats and Blood Sugar: A Balanced Approach

If you’ve spent any time looking into nutrition, you’ve probably noticed that people have strong opinions about sugar.

Some people avoid all sweeteners. Others use artificial sweeteners freely. Some only use honey or maple syrup.

The truth is that there isn’t one perfect approach for everyone.

When it comes to sweet treats, I think it’s helpful to understand the pros and cons of the different options available and then decide which approach best fits your health goals, lifestyle, and priorities.

1. Artificial Sweeteners

Artificial and non-nutritive sweeteners cover a wide range of products, and I think it’s important to recognize that they aren’t all the same.

On one end of the spectrum are options such as monk fruit and stevia. These are generally considered more natural alternatives and are commonly used by people trying to reduce sugar intake.

On the other end are more heavily processed sweeteners such as aspartame, sucralose, acesulfame potassium (Ace-K), and saccharin.

Benefits

• Generally do not cause significant blood sugar spikes
• Can make it easier to reduce overall sugar intake
• Helpful for people actively working to improve blood sugar control
• Often allow you to enjoy sweet foods with fewer carbohydrates

Cons

• Some studies suggest certain sweeteners may negatively affect insulin sensitivity
• Some artificial sweeteners may alter the gut microbiome
• More heavily processed options may have potential health concerns depending on the type and amount consumed
• Some people experience digestive issues or headaches from certain sweeteners

While research continues to evolve, I personally view sweeteners on a spectrum. Monk fruit and stevia tend to be options I feel more comfortable using, while I generally prefer to limit products containing sweeteners such as aspartame.

2. Natural Sweeteners

Natural sweeteners include ingredients such as:

• Dates
• Bananas
• Honey
• Maple syrup
• Coconut sugar

These ingredients are often promoted as healthier alternatives to refined sugar.

And in some ways, they are.

Benefits

• Less processed than many commercial sweeteners
• Often contain small amounts of vitamins, minerals, or antioxidants
• Can be incorporated into homemade recipes using whole-food ingredients
• Many people prefer the taste and simplicity of these ingredients

Cons

• They are still sources of sugar
• Large amounts can still cause significant blood sugar spikes
• They are easy to over-consume because they are often viewed as “healthy”

One of the biggest mistakes I see is assuming that a sweetener doesn’t affect blood sugar simply because it is natural.

Honey is still sugar.

Maple syrup is still sugar.

Dates and bananas may come packaged with additional nutrients, but they can still raise blood sugar substantially depending on the portion size and what they’re eaten with.

3. Homemade Traditional Desserts

Another option is simply making traditional desserts at home.

These can vary tremendously, but homemade desserts often contain simpler ingredients than their store-bought counterparts.

When it comes to blood sugar, not all desserts behave the same way.

A dessert that combines sugar with significant amounts of fat and protein may affect blood sugar differently than a dessert that is primarily sugar and refined flour.

For example:

• Cheesecake
• Ice cream
• Full-fat custards
• Desserts made with nuts or nut flours

Often produce a slower rise in blood sugar than something like:

• Gummies
• Candy
• Frosting
• Sugary drinks
• Fat-free sweets

Benefits

• Usually contain fewer additives and preservatives
• Often made with recognizable ingredients
• Can be customized to fit your goals
• Taste similar to desserts many of us grew up enjoying

Cons

• Can still contain large amounts of sugar
• May still cause significant blood sugar spikes
• Easy to overeat because they’re delicious

One thing I’ve noticed from wearing a continuous glucose monitor (CGM) is that desserts containing more fat often produce a different blood sugar response than desserts that are primarily sugar.

That doesn’t necessarily make them a health food, but it can be useful information when building a balanced lifestyle.

4. Store-Bought Traditional Desserts

Store-bought desserts are probably the most common option today.

Like everything else we’ve discussed, these can vary widely.

Some products contain relatively simple ingredients, while others contain long ingredient lists full of additives, flavorings, preservatives, colors, emulsifiers, and multiple forms of sugar.

Benefits

• Convenient
• Easily accessible
• Can be enjoyable and satisfying
• Some healthier options do exist

Cons

• Often contain highly processed ingredients
• May include additives some people prefer to avoid
• Frequently combine large amounts of sugar and refined carbohydrates
• Easy to overconsume due to hyper-palatable formulations

Although it may not fit most people’s definition of a traditional dessert, one store-bought sweet treat I regularly enjoy is 85–90% dark chocolate such as Alter Eco 85% or Lindt 85%.

It satisfies my desire for something sweet while keeping sugar intake relatively low compared to many desserts.

Which Option Is Best?

The answer depends on your goals. If your primary goal is blood sugar management, you may choose to use more monk fruit or stevia-based desserts. If your priority is avoiding highly processed ingredients, you may prefer homemade desserts sweetened with honey, maple syrup, or dates. If your goal is simply enjoying life while maintaining balance, you may occasionally choose a traditional homemade or store-bought dessert.

There isn’t a single right answer.

What’s important is understanding the tradeoffs. Every option has benefits and drawbacks. The “best” choice may look different for each person depending on their health history, blood sugar goals, preferences, and lifestyle.

What I Personally Do

I consume all of these options in some form or fashion. However, after wearing a CGM and seeing how strongly many high-sugar desserts affect my blood sugar, I’ve chosen to limit them.

In my post, “I Tested Store-Bought vs Homemade Ice Cream on My Blood Sugar (CGM Results),” I share one example of how different desserts affected my own glucose levels.

For me, this has become my favorite approach: Making homemade desserts that combine pure monk fruit with a small amount of a natural sweetener such as honey, maple syrup, or dates.

I find Pure monk fruit can have a strong aftertaste that some people describe as bitter or slightly metallic. Because of this, many products combine monk fruit with sweeteners such as allulose or erythritol to improve the flavor. I’ve found that using a small amount of honey, maple syrup, or dates alongside monk fruit works just as well. The natural sweetener helps eliminate the aftertaste while allowing me to use far less sugar than a traditional dessert. For me, this creates the perfect middle ground between taste, ingredients, and blood sugar control.

Alternatively, I consume a very small portion of a traditional homemade or store-bought desserts on special occasions. I’ve found that this approach gives me the best balance. I still get to enjoy sweet treats, but I can often do so without the dramatic blood sugar spikes that leave me feeling less than my best.

At the end of the day, healthy eating isn’t about perfection. It’s about understanding your options, making intentional choices, and finding a balance you can sustain long term.