Desserts that are healthy? I get very skeptical, very quickly when I see that description being used! Those treats that pose as “better for you” are usually full of inflammatory ingredients to make their product lower in fat, carbs, sugar or overall calories as a way to entice you! You know what I’m talking about… the low-carb, high-fiber brownies for blood sugar with artificial sweeteners, and who knows what else?! Most importantly, no one can or should define what the word healthy means, for you! This is what we determine, together, at Whitness Nutrition, when you’re ready to optimize your health with nutritional counseling.
My favorite not-so-great example? A Fiber One brownie! Yes, it has 6g of fiber and less calories than the original, but it also contains two different inflammatory oils, six different sweeteners and refined, high glycemic, bleached flour. Most importantly, what about your blood sugar?! We all know that most conventional baked goods and sweet treats cause a spike in blood sugar. But, what if there was a way to eat your blood sugar friendly cake (or brownies!) and have it too? There is!
Five Healthy Ways to Eat Brownies for Blood Sugar Bliss
You can still eat real deal brownies!
Seriously, if you’re in the mood for a brownie, eat it. And, eat it wisely. There’s a better way to approach this craving than grabbing the nearest box of sugar-free Betty Crocker mix. Why not make a brownie that supports a balanced blood sugar, is made with nutrient-dense ingredients, and most importantly tastes good? Or, make zero changes to your beloved OG brownie and pair it with foods that minimize the impact. Both options exist! I’m a Registered Dietitian, not the no-sugar food police, and I want you to find a happy middle ground. Keep reading to learn a Registered Dietitian’s five healthier ways to eat brownies!
5 dietitian-approved ways to upgrade your delicious brownie!
1. Make them with heart healthy fats
First up, address the fat source. Swap out inflammatory vegetable oils for heart healthy sources of fats such as avocado oil or ghee. This will give your brownies that classic crinkly top that’s so yummy, and also support your blood sugar during digestion! Don’t stop at what you can take out, and think more on what you can add in! Add healthy fats to your brownie mix that also provide flavor! Walnuts are an excellent source of omega 3 fatty acids and add the perfect crunch to a soft brownie.
My personal favorite though? Stirring in a dollop of no-sugar added nut butter to the batter and then drizzling on top of warm brownies. Peanut butter and chocolate is a classic combo, so why wouldn’t you add nut butter to your brownies?!
2. Enjoy with friends – social sweets!
There is a common misconception that because I’m a Registered Dietitian and because I teach the importance of balanced blood sugar that I simply don’t consume or allow for sugar. That couldn’t be farther from the truth! But my favorite way to enjoy sweets, and what I recommend to my patients, is social sweets! Share that scoop of ice cream over a girl’s day out, or grab a cookie and cappuccino with your Mom on Sunday. It makes the sugar so much sweeter.
Also worth mentioning, if you’re feeling stressed or anxious, and you’re sensing a sugar craving coming soon, pause for a moment. Call up a friend or family member, get moving to release endorphins and improve your mood, then reevaluate your sweet tooth. Was it sugar you were craving, or a stress response? Either way – honor it. Perhaps you pick up an iced mocha to finish off your walk or grab a pilates class with your bestie. Either way can be a win for your mood!
3. Swap out some sugar
If you’re in the mood to put on your baker’s hat and whip up a batch of homemade brownies, this is your time to shine. Baking from scratch is an easy way to only include nutrient-dense ingredients that also support stable blood sugar. Fun fact: the typical brownie recipe calls for 1 cup of sugar, about 4-5 packets per serving! Considering that the recommended intake of sugar for women is no more than 25g of sugar per day, one brownie with 16g of sugar meets 64% of your daily sugar intake. Instead, reduce the recommended sugar amount by 25%. And/or, consider a lower glycemic-index sweetener from a more natural source to sweeten your brownies and consider
A few excellent options include:
- Fruit or veggie puree such as applesauce or pumpkin puree.
- Natural sweeteners like monk fruit or maple syrup.
- Dates or date syrup
- Unrefined Coconut sugar in lieu of brown sugar
I promise your brownies will still be sweet without the refined sugar. The key is finding the right recipe and using more nutrient-dense, flavorful ingredients! This one of my favorite homemade brownie recipes and guess what it’s made with? Zucchini! Definitely a must try.
4. Balance brownies = balanced plate 
Use the VPFC method! You’ll see it in our Bento Box meal recommendations and all over our Instagram platform! This balanced plate education is my bread and butter (pun intended) and brings me joy when I see patients implementing it into their lives because it brings easy blood sugar bliss!
Similar to the importance of having plenty of protein and fat on your plate to go with your carbs and veggies, is pairing your sweet treat with a balanced plate. The best way to enjoy a sweet treat? Make it the carb of your meal!Next time you’re eyeing the bag of M&Ms on an empty stomach, eat a fat and fiber snack or a protein rich meal, first. I can almost guarantee you that 3 M&M’s will hit the spot rather than the 35 you were considering!
5. Optimize with added protein
You know I love protein pancakes, but what about protein brownies?? And to be clear, these aren’t the protein Fiber One Brownies fakers; they’re a delicious new protein brownie from Naked Nutrition.
We’re big Naked Nutrition fans, and The Naked brownies are WHEY better than any protein desserts we’ve tried. That’s because they make their brownie mix with premium whey protein. One serving of a Naked Nutrition brownie packs in 15g of protein – can’t say that about Betty Crocker can you?! The brownie mix is also made with blood sugar friendly ingredients like stevia, apple cider vinegar and coconut oil. Compared to your typical boxed brownie mix that’s made with bleached flours, inflammatory seed oils and refined sugar, the Naked Nutrition protein brownies are made with real food ingredients that satisfy your sweet tooth in a blood-sugar friendly way.
If you haven’t tried Naked Nutrition products, I highly recommend it!
They have one of my favorite protein powders to keep on hand for nutrient-dense smoothies, home- cooking and of course for baking brownies! In addition to the brownie mix, I love Naked’s Pumpkin Spice protein shake for a delicious, flavorful addition to my smoothies – year round might I add! Get baking and order Naked Nutrition high- protein brownie mix!
Want to learn more about how to balance your blood sugar and how to satisfy your sweet tooth without a sugar crash? Check out our self-paced Masters in Diabetes course or check out the other ways to learn from Whitness Nutrition by viewing our services here.
This blog post was sponsored by Naked Nutrition through the creation of a thoughtful partnership with the intention of educating the masses on wholesome health concepts. Whitness Nutrition takes every partnership seriously and Whitney upholds her role of a #honestinfluencer to a high standard. Never hesitate to reach out with comments, questions, or concerns.
