Pearfect Low-Sugar Desserts For Better Blood Sugar

As a Dietitian, I work with many people who have a craving for something sweet after a meal. Me included!

One of the most effective ways to address that sweet craving after a meal is to satisfy that sweet tooth with something that also helps to balance blood sugar. One of the reasons why we experience a sweet craving after a meal is because our blood sugar spikes after we eat that meal, then falls back down. When our blood sugar falls, that’s when we experience craving something sweet – because our body craving that blood sugar spike again.

My solution? Have something sweet after your meal, but make it something that has a low glycemic index, is a source of fibre, protein and fat. This will help with the feeling of fullness and help our blood sugars remain consistent.

I’m using Ontario pears to make three single-serve after dinner desserts that have no added sugar. Pears are naturally sweet, a source of fibre and have a low glycemic index.

Try one of these no-added sugar ideas with Ontario pears:


• Warm pear, yogurt, nut butter and granola

• Mini pear crisp

• Chocolate nutty baked pear 



As well, a single-serve desserts means that you get that warm, cozy dessert that you’re craving with making an entire pan and then picking at it all week!

Let me speak more about what the ‘Glycemic Index’ is.

The glycemic index (GI) is a scale from 0-100 that ranks carbohydrate-containing foods based on how quickly they raise blood sugar after eating. Foods with a lower glycemic index (55 or less) tend to be digested and absorbed more slowly, resulting in a more gradual rise in blood sugar, while high-GI foods (70 or more) generally cause a faster increase.

GI can be a helpful tool for blood sugar management, but it doesn’t tell the whole story. Portion size, fibre, protein and fat content can also influence your blood sugar response. That’s why pairing carbohydrates with foods rich in fibre, protein and healthy fats can be just as important as a low glycemic index food choice.

The glycemic index matters for sweet cravings because foods that cause a rapid rise in blood sugar can be followed by a quicker drop  – which can leave some people feeling hungry, low in energy and riching for another source of carbohydrate.

Pears have a low glycemic index of 30 to 42. A medium sized pear contains about 5-6 g of fibre which helps to slow down the digestion of and absorption of fructose into the bloodstream. To lower the glycemic load of a snack with pears further, you can pair the pears with fats like nuts and protein like yogurt. This will help with fullness and good blood sugar balance after the meal or snack – and you also get a sweet kick too!

Which of these desserts are you trying first?

Chocolate Nutty Baked Pears (1 serving)

-1 Ontario Pear (sliced in half and cored)
-1 tsp cinnamon
-1 tsp avocado oil
-1 tsp dark chocolate (for drizzling)
-1 tsp coconut oil
-1 tbsp walnuts 

1. Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
2. Cut a small piece off of the bottom of each pear half so that it can lay flat on the baking sheet. Brush each half with avocado oil and sprinkle each pear half with cinnamon. Bake for 30 to 35 minutes or until cooked through.
3. In a small bowl, add the chocolate chips and coconut oil. Microwave on high for 30 to 45-second intervals until melted. Stir with a spoon to mix into a chocolate drizzle.
4. Remove the pears, drizzle with melted chocolate mixture and sprinkle with walnuts. Divide between plates and enjoy!

Warm Pears with Yogurt, Nut Butter & Granola (1 serving)

-1 Ontario Pear (sliced in half and cored)
-1 tsp cinnamon
-1 tsp avocado oil
-1 tsp almond butter (for drizzling)
-1 tsp granola
-1/3 cup plain Greek yogurt

1. Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment paper.
2. Cut a small piece off of the bottom of each pear half so that it can lay flat on the baking sheet. Brush each half with avocado oil and sprinkle each pear half with cinnamon. Bake for 30 to 35 minutes or until cooked through.
3. Remove the pears, drizzle with nut butter, granola and add yogurt. Divide between plates and enjoy!

Mini Pear Crisps (1 serving)

-1 Ontario Pear (medium, chopped)
-1 tsp avocado oil
-2 tsp cinnamon
-2 tsp pumpkin pie spice
-1/3 cup oats
-1 tbsp applesauce

1. Preheat the oven to 375ºF (191ºC). 
2. In a ramekin, combine the avocado oil and ½ of the cinnamon and pumpkin pie spice. Next, in a small bowl, combine the oats, apple sauce and the rest of the spices. Add the oats on top of the pear mixture.
3. Bake in the oven for 20 minutes or until the top starts to brown. Serve with yogurt (optional). Enjoy!