Parfaits make a filling, nutritious meal or snack that you can customize to be diabetes-friendly. It’s best to make your own rather than buy it in a store. Read on for 6 blood sugar-friendly parfait recipes.
If you have pre diabetes or diabetes, certain diet and lifestyle factors are essential to managing your blood sugar.
Regular exercise, appropriate weight management, personalized meal plans, and blood sugar-friendly snacks and meals may all support blood sugar management.
Most parfaits are made with layered yogurt, granola, and fresh or dried fruit, though they may also contain toppings such as nuts, seeds, spices, and cocoa nibs.
Research shows that fiber (from seeds, nuts, or oats) and dairy protein (from yogurt) may have favorable effects on blood sugar levels.
Still, it’s important to avoid parfaits that are high in added sugar, such as some store-bought varieties, those made with sweetened yogurt, and those made with granola that has added sugar. Thus, it’s best to make your own parfait rather than buy it in a store.
Here are 6 blood sugar-friendly parfait recipes.
Share on PinterestPietro Karras/Stocksy UnitedKeep an eye on your granola’s sugar content
Granola is a common ingredient in parfaits. However, many granolas you’ll find in stores are high in added sugar.
You can make homemade granola by baking a mixture of rolled oats, almonds, shredded coconut, and a touch of maple syrup.
If you do buy premade granola, make sure it’s low in added sugar.
1. Pumpkin spice parfait
Research indicates that fiber-rich pumpkin pulp may effectively lower blood sugar levels.
The yogurt in this recipe may also lead to reductions in HbA1c — a marker of blood sugar control. Make sure the Greek yogurt you use in parfaits contains live and active cultures to reap the most benefits.
Ingredients
- 1 cup (280 grams) plain, low fat Greek yogurt
- 1/2 cup (120 mL) 100% pumpkin puree
- 1 tablespoon (15 mL) sweetener, such as stevia or honey
- 1/2 teaspoon pumpkin pie spice
- Optional toppings: cinnamon and rolled oats
Directions
2. Pomegranate and chia parfait
Pomegranate has been shown to improve insulin resistance and lower blood sugar levels. Insulin resistance occurs when your body stops responding to the hormone insulin, which helps regulate blood sugar.
When left to sit in liquid, chia seeds swell and develop a gel-like consistency that’s often referred to as chia pudding. This parfait uses chia pudding as its base instead of yogurt.
Ingredients
- 1 cup (240 mL) low fat milk
- 1 tablespoon (15 mL) sweetener, such as stevia or honey
- 1 teaspoon (5 mL) vanilla extract
- 3 tablespoons (30 grams) chia seeds
- 1/2 cup (86 grams) fresh pomegranate arils
Directions
3. Cinnamon apple parfait
This parfait combines cinnamon, apples, and granola. Granola is a whole grain oat product that may help moderate blood sugar levels after meals.
Combining grain with dairy products may improve post-meal blood sugar levels compared with mixing granola with nondairy alternatives.
Additionally, the cinnamic acid compound found in cinnamon has been shown to reduce fasting blood sugar levels.
Ingredients
- 1 cup (280 grams) plain, low fat Greek yogurt
- 1 teaspoon ground cinnamon
- 1/2 cup (60 grams) granola
- 1/2 cup (87 grams) sliced apples or applesauce
- Optional topping: 1 tablespoon (15 mL) honey or maple syrup
Directions
4. Coconut mango parfait
Eating fresh mangoes is linked to improved blood sugar management in people with overweight or obesity. Although this fruit contains natural sugars, it is a good source of dietary fiber and vitamins A and C.
This recipe is vegan-friendly, as it uses coconut yogurt instead of dairy yogurt.
Ingredients
- 1 cup (280 grams) plain coconut yogurt
- 1 tablespoon (10 grams) chia seeds
- 1/2 cup (83 grams) cubed fresh mango
- Optional topping: shredded coconut
Directions
5. Soy yogurt and pumpkin seed parfait
Soy is rich in isoflavones, estrogen-like compounds that may help lower blood sugar.
Moreover, some research suggests that pumpkin seeds have anti-diabetic effects and may help lower blood sugar levels.
Ingredients
- 1 cup (280 grams) plain soy yogurt
- 1/2 cup (60 grams) granola
- 1 tablespoon (8 grams) pumpkin seeds
- Optional toppings: 1 tablespoon (15 mL) honey or maple syrup
Directions
6. Berry parfait
Berries such as strawberries, blackberries, and blueberries are excellent sources of antioxidants, fiber, and vitamins.
Research has found that berries may lower post-meal blood sugar and improve insulin levels. They are also low in calories and carbs.
Ingredients
- 1 cup (280 grams) Greek yogurt
- 1/2 cup (60 grams) granola
- 1/2 cup (72 grams) preferred mix of fresh berries, sliced
- 1 tablespoon (8 grams) pumpkin seeds
- Optional topping: 1 tablespoon (15 mL) honey or maple syrup
Directions
The takeaway
Parfaits make a filling, nutritious breakfast or tasty snack. Plus, certain types may contain fiber and protein that can help manage blood sugar levels.
You can make homemade parfaits using a combination of seeds, dairy or nondairy yogurt, fruits such as mango and berries, and other ingredients like pumpkin and cinnamon. These foods may lower blood sugar levels and help you feel full.
Be sure to choose low sugar granolas, or make your own at home, to avoid a spike in blood sugar. Opt for yogurts with little to no added sugar as well.