Is Honey Good for People with Diabetes?

When it comes to which sugar alternatives are safe to consume for people with diabetes, honey can leave many of us scratching our heads. While this natural sweetener does raise blood sugar, it isn’t necessarily off limits. Here’s what to consider before you add a spoonful to your tea, drizzle it on toast or stir into recipes.

Is Honey Good for People with Diabetes?

It depends! While some recent studies suggest this sweetener may help manage blood sugar on its own, researchers warn that more investigation needs to be done before experts can recommend intentionally adding honey to the diet. In other words, if you’re not currently adding sweeteners to other foods, then there’s no need to start eating honey.

On the other hand, if you have a sweet tooth and wonder whether replacing white sugar with honey is a good idea, then go for it! As far as keeping blood sugar more stable, white sugar and honey contain similar amounts of simple carbohydrates and, thus, have similar impacts when it comes to making blood glucose rise. With that in mind, this switch won’t make a significant difference in keeping blood sugar down, but honey does have health benefits to help ward off other diabetes-related conditions. Also, find out if honey can help with seasonal allergies and if coffee is good for people with diabetes.

Honey Nutrition Facts

Compared to white sugar, honey contains slightly more blood sugar-rising carbohydrates (17 grams versus 13 grams per tablespoon); however, it also has a slightly lower glycemic index (58 versus 60). Honey is denser and, thus, contains more calories when compared tablespoon to tablespoon (60 vs 48 calories respectively).

The real difference can be found in the extra nutrient that all types of honey have to offer. Typical granulated sugar is a processed form of sugar cane that has been stripped of beneficial plant compounds during the refining process. Honey, on the other hand, is made from flower nectar and processed by bees, and whether it’s eaten raw or pasteurized, it has nutrients intact. For example, honey contains trace amounts of vitamins and minerals such as potassium, calcium and iron, as well as cancer- and inflammation-fighting antioxidants, and seasonal allergy-fighting pollen. Find out if you can eat honeycomb.

3 Ways to Eat Honey If You Have Diabetes

Balance It with Nut Butter

Even though honey has more beneficial nutrients, that doesn’t mean it won’t raise blood sugar in a similar way. To dull rises, pair it with nut-based spreads such as peanut butter, almond butter or cashew butter. Nuts contain the perfect blood-stabilizing mix of protein, fat and fiberall three of which take a longer time to digest than the simple carbohydrates in sugar. You can spread the nut butter on toast or apple slices, then drizzle honey on top. Or buy nut butters with no added sugar and stir in a teaspoon or two yourself to get sweetness as well as the added plant compounds.

Mix It into a Salad

Greens are a low-starch vegetable that have little to no impact on blood sugar, which makes them a great option for people with diabetes. However, they can be a bit bland unless rich and flavorful ingredients are added. Try topping salads with a creamy, fat-containing cheese (such as goat cheese) and then drizzle with honey. The fat in the cheese slows down absorption of the sugar in the honey, helping to dampen down any rises in blood sugar, making them a great complement to one another. If you’re putting out a cheese board, a drizzle of honey can liven up that platter without causing a major impact on blood glucose.

Dazzle Up Fish

Salmon is an excellent food for people with diabetes since it packs beneficial fatty acids that quell inflammation caused by high blood sugar. Dressing this low-in-carbohydrate food with a sauce sweetened with honey can make enjoying this high-protein (aka blood sugar flattening) entree even better for you.

The Best Desserts for People with Diabetes1 / 85

Best Angel Food CakeFor our daughter’s wedding, a friend made this lovely, angel food cake from a recipe she’s used for decades. It really is one of the best angel food cake recipes I’ve found. Serve slices plain or dress them up with fresh fruit. Marilyn Niemeyer, Doon, IowaGo to RecipeWant more diabetic-friendly recipes? Sign up for our free newsletter, Balanced Plate: Thriving with Diabetes.

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Sugar-Free Chocolate FudgeI’m borderline diabetic, but this sugar-free fudge made with sugar substitute appeases my sweet tooth. Kaye Hartley, Jacksonville, Florida

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Devils Food Snack CakeMy husband and his friends request this devil’s food snack cake for camping trips because its easy to transport. That makes it great for taking to potlucks and other events, too, as there’s no frosting involved. Julie Danler, Bel Aire, Kansas

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Pumpkin Snack Cake

Pumpkin Snack CakeThe crunchy, sweet topping makes this simple pumpkin snack cake taste extra special. If you prefer a sweeter cake, omit the topping and spread with your favorite frosting instead. Steven Schend, Grand Rapids, Michigan

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Soft Honey CookiesThese old-fashioned honey cookies have a subtle honey-cinnamon flavor and a tender texture. This recipe has been a favorite in my family for years and now it can be one at your house, too. Rochelle Friedman, Brooklyn, New York

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Air-Fryer Apple FrittersAn air fryer makes these easy apple fritters healthier than old-fashioned fritters, yet they are still just as delicious. They’re a quick and easy dessert that includes a scrumptious brown butter glaze! Alyssa Castriotta, North Scituate, Rhode Island

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Cream Cheese Swirl BrowniesI’m a chocolate lover, and these cream cheese brownies have satisfied my cravings many times. No one guesses the brownies are light because their chewy texture and rich chocolate taste can’t be beat. My family requests them often, and I’m happy to oblige. Heidi Johnson, Worland, Wyoming

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Raspberry-Banana Soft ServeWhen I make this ice cream, I mix and match bananas for their ripeness. Very ripe ones add more banana flavor. Less ripe ones have a fluffier texture. Melissa Hansen, Milwaukee, Wisconsin

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Can’t get enough of these low-sugar treats? Check out our recipes for easy diabetic desserts.Pear Bundt CakeNext time you make cake from a mix, try my easy and delicious recipe. The pears and syrup add sweet flavor and prevent the cake from drying out. And since there’s no oil added to the batter, this tender fall-perfect cake is surprisingly low in fat. Veronica Ross, Columbia Heights, Minnesota

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Berries with Vanilla CustardWhat a simple, delectable way to enjoy fresh raspberries. For a change, also try the custard with strawberries or peaches. Sarah C. Vasques, Milford, New Hampshire

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Strawberry Banana PuddingI add in additional fruit to get a little closer to all those servings you need every day. You can also try using different flavored puddings and fruit to switch up the recipe. Jackie Termont, Richmond, Virginia

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Must-Have TiramisuThis is the perfect guilt-free version of a classic dessert. My friends even say that they prefer my lighter recipe over other tiramisu.Ale Gambini, Beverly Hills, California

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Pumpkin-Butterscotch Gingerbread Trifle

Pumpkin-Butterscotch Gingerbread TrifleThere’s more to pumpkin than pie, as this impressive trifle proves. It looks so elegant with alternating layers of gingerbread cake and pumpkin/butterscotch pudding. Try making it ahead of time for a fuss-free dessert when you’re planning to entertain guests. Lyla Lehenbauer, New London, Missouri

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Chocolate and Raspberry Cheesecake

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Chocolate-Coconut Angel CupcakesMy guests are never satisfied with just one of these, but that’s OK because they are so light. The meringue-like tops make them different, and the chocolate and coconut make them memorable. Bernice Janowski, Stevens Point, Wisconsin

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No-Bake Apple Pie

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Chili-Lime Grilled Pineapple

Chili-Lime Grilled PineappleI love grilled pineapple. This recipe combines the fruit’s natural sweetness with the tart and spicy flavors of lime and chili powder. It’s great for dessert and even as a side dish with ham or pork chops. Geraldine Saucier, Albuquerque, New Mexico

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Frozen Berry & Yogurt Swirls

Frozen Berry & Yogurt SwirlsI enjoy these frozen yogurt pops because they double as a healthy snack and a cool, creamy sweet treat. Colleen Ludovice, Wauwatosa, Wisconsin

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Molasses Crackle Cookies

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Root Beer Float PieThis is the kind of recipe your kids will look back on and always remember. And you don’t even need to use an oven! Cindy Reams, Philipsburg, Pennsylvania

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Peppermint MeringuesPeppermint lovers won’t be able to get enough of these light and airy delights. They make terrific Christmas gifts or lovely treats to pass around when guests drop in. Dixie Terry, Goreville, Illinois

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Ribbon Pudding Pie

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Chocolate Macaroon Cupcakes

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Marinated Oranges

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Chocolate Hazelnut Soy Pops

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Banana Chocolate CakeThis light-as-air chocolate cake has a yummy banana flavor. Its scrumptious as is, but you can also dress it up with nuts or light frostings. Tina Bellows, Racine, Wisconsin

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Sour Cream BavarianAre you sweet on someone whos counting calories? Show them you care with this light and refreshing dessert. Its sinfully creamy and so pretty with the tart raspberry sauce. No one would ever guess that its fat-free! Judi Janczewski, Berwyn, Illinois

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Chocolate Swirled CheesecakeThis cheesecake looks and tastes indulgent, but it’s a lightened up version you can feel good about serving your family. Kathy Shan, Toledo, Ohio

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Strawberry Sorbet SensationOn hot days in Colorado, we chill out with slices of this berries-and-cream dessert. The layered effect is so much fun. Use any flavor of sorbet you like. Kendra Doss, Colorado Springs, Colorado

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Banana Chocolate Chip CookiesThese soft banana cookies have a cakelike texture and lots of flavor that everyone seem to love. It’s one of the best banana cookie recipes I’ve found. Vicki Raatz, Waterloo, Wisconsin

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Makeover Cream Cheese Streusel BarsWith an oh-so-chocolaty crust, a crispy, crunchy topping and soft cream cheese filling, these delectable bars are over-the-top indulgent. Janet Coops, Duarte, California

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Chocolate-Topped Strawberry CheesecakeCreamy and airy, this gorgeous dessert is the perfect special something for a summer dinner party. I love the mix of smooth strawberry cheesecake and crumbly chocolate crustand how elegant it looks on the table. Kathy Berger, Dry Ridge, Kentucky

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Pumpkin Pie CustardInstead of pumpkin pie, try this flavorful light holiday dessert. My husbands aunt shared the recipe after she brought this treat to a family party. Nancy Zimmerman, Cape May Court House, New Jersey

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No-Bake Peanut Butter TreatsPerfect for road trips, these peanut butter oatmeal balls wont stick to your hands. Keep them in the refrigerator for portable snacks. Sonia Rohda, Waverly, Nebraska

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Fluffy Key Lime PieFor a taste of paradise, try this no-bake Key lime pie recipe. It’s low in fat, sugar and fuss. It truly is the best Key lime pie recipe ever! Frances VanFossan, Warren, Michigan

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Cranberry Stuffed Apples

Cranberry Stuffed ApplesCinnamon, nutmeg and walnuts add a homey autumn flavor to these stuffed apples, while the slow cooker does most of the work. Graciela Sandvigen, Rochester, New York

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Carrot Cookie BitesThis recipe is a longtime family favorite. The cookies are soft and delicious, and the aroma while baking is absolutely irresistible! I’m always being asked for the recipe. Jeanie Petrik, Greensburg, Kentucky

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Lemon-Apricot Fruit Pops

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Orange Dream Angel Food CakeA basic angel food cake becomes a heavenly indulgence, thanks to a hint of orange flavor swirled into every bite. The orange color makes slices of the cake look so pretty when arranged on individual dessert plates.Lauren Osborne, Holtwood, Pennsylvania

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Vanilla Meringue CookiesThese sweet little swirls are light as can be. They’re all you need after a big, special dinner. Jenni Sharp, Milwaukee, Wisconsin

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Mixed Berry Sundaes for 2

Mixed Berry Sundaes for 2These delightful yogurt sundaes are an easy way to add fruit and calcium to your diet. Berries star in the dish, which I enjoy as a simple breakfast or healthy dessert for two. Edie DeSpain, Logan, Utah

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Swedish Apple PieThis decadent Swedish apple pie serves up homemade flavor in every bite. This is a perfect snack with coffee or as an after-dinner treat. Sarah Klier, Grand Rapids, Michigan

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Strawberry-Rhubarb Ice PopsThese cool, creamy pops are a deliciously different way to use up the bounty from your rhubarb patch. Donna Linihan, Moncton, New Brunswick

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Super Spud BrowniesThese moist and cakelike brownies came from my moms old cookbook. Mashed potatoes may seem like an unusual ingredient, but they work beautifullythis recipe took first place at a local festival. Marlene Gerer, Denton, Montana

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Layered Pumpkin Cheesecake BarsEnjoy this holiday dessert without worrying about calories. Plus it is so luscious that no one will guess that it is light! Jean Ecos, Hartland, Wisconsin

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Patriotic Pops

Patriotic PopsMy kids love homemade ice pops, and I love knowing that the ones we make are good for them. We whip up a big batch with multiple flavors so they have many choices, but these patriotic red, white and blueberry ones are always a favorite! Shannon Carino, Frisco, Texas

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Chunky Banana Cream FreezeEveryone loves ice cream, but we all know it doesn’t make a great after-school snack. Until this! With its sweet banana-almond flavor and chunky texture, this appealing banana peanut butter “ice cream” is a crowd-pleaser. People who ask me for the recipe can’t believe how easy it is to make. Kristen Bloom, Okinawa, Japan

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Chocolate Angel Cupcakes with Coconut Cream FrostingSweeten any meal with these fun, frosted chocolate cupcakes that take just minutes to make. The finger-licking flavor packs far fewer calories and fat than traditional desserts! Mandy Rivers, Lexington, South Carolina

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Banana Souffle

Banana SouffleThis pretty, golden-topped puff is so easy to whip up, but looks like you really fussed. Lightly laced with rum, the moist, tender, banana-rich souffle makes that perfect little something to wrap up any holiday dinner. Crystal Jo Bruns, Iliff, Colorado

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Eggnog Mousse

Eggnog MousseGuests will always find room for this light, fluffy, mouthwatering mousse. It makes an elegant, refreshing finish for heavier mealsand its also a great way to use up any extra eggnog in the fridge. Taste of Home Test Kitchen

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Light & Easy Cheesecake BarsFresh hints of lemon in the tender crust and creamy filling of these berry-topped treats. Patricia Nieh, Portola Valley, California

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Picnic Berry ShortcakesYou can make the berry sauce ahead of time and chill it. Then assemble the entire dessert right before the picnic or party. Frieda Bliesner, McAllen, Texas

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Berry White Ice PopsNothing says summer like an ice pop. Kids and adults alike love this fruit-filled version. Sharon Guinta, Stamford, Connecticut

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Chocolate-Hazelnut Banana Crepes

Chocolate-Hazelnut Banana CrepesHere is a simple and delicious treat featuring a thin, tender crepe stuffed with a creamy chocolate-hazelnut spread and bananas lightly sauteed in brown sugar and butter. It tastes elegant but takes so little effort. Cathy Hall, Lyndhurst, Virginia

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Maple Walnut Biscotti

Maple Walnut BiscottiReplace melted chocolate with more maple flavor by combining 1/2 cup confectioners’ sugar with 2 tablespoons maple syrup; drizzle over biscotti. Susan Rogers, Brattleboro, Vermont

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Black Bean Brownies

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Strawberry-Citrus Freezer Pops

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Easy Lemon Berry TartletsThese fruity, flaky tartlets filled with raspberries and topped with lemon-tinged cream cheese are a sweet ending to any weeknight meal. They are elegant yet come together quickly and easily. —Elizabeth Dehart, West Jordan, Utah

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Star-Spangled Parfaits

Star-Spangled ParfaitsThe best time for this dessert is midsummer, when blueberries are thick in our northern woods. Red raspberries can be added to the mixed berries, too, to brighten the patriotic colors.Anne Theriault, Wellesley, Massachusetts

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Cherry & Spice Rice Pudding

Cherry & Spice Rice PuddingI live in Traverse City, the Cherry Capital of the World. What better way to celebrate our wonderful orchards than by using plump, tart dried cherries in my favorite desserts? This slow-cooked rice pudding recipe always turns out wonderful. Deb Perry, Traverse City, Michigan

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Grilled Stone Fruits with Balsamic Syrup

Grilled Stone Fruits with Balsamic SyrupGet ready to experience another side of stone fruits. Hot off the rack, these grilled nectarines practically melt in your mouth. Sonya Labbe, West Hollywood, California

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Gingersnap Cream Cookie Cups

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Strawberry-Rosemary Yogurt PopsWe planted strawberries a few years ago, and these tangy-sweet frozen yogurt pops are my very favorite treats to make with them! The options are endless. Try using other yogurt flavors like lemon, raspberry or blueberry. You may also substitute your favorite herb for the rosemaryor simply omit it. Carmell Childs, Ferron, Utah

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Chocolate-Dipped Strawberry Meringue RosesEat these pretty treats as is or crush them into a bowl of strawberries and whipped cream. Readers of my blog, utry.it, went nuts when I posted that idea.Amy Tong, Anaheim, California

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Frozen Pineapple-Kiwi Pops

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Baked Elephant Ears

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Frozen Chocolate Monkey TreatsEveryone needs a fun, friendly way for kids to play with food. These rich bites are nutty and yummy. Just coat bananas in chocolate and dip them into peanuts, sprinkles or coconut. Susan Hein, Burlington, Wisconsin

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Chunky Apple Snack Cake

Chunky Apple Snack CakeWe enjoy this cake as a snack, packed in lunches or as a scrumptious dessert when warmed and topped with a scoop of low-fat ice cream. If the batter seems really thick, don’t worry: Once you stir in the apples it loosens up. Cindy Beberman, Orland Park, Illinois

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Lemony Cream Cheese BarsAnytime I can take a recipe that has been handed down two generations and lighten it up while keeping the delicious flavor memories intact, Im a happy girl. Patti Lavell, Islamorada, Florida

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Frozen Banana Cereal Pops

Frozen Banana Cereal PopsWhen we want a healthy snack, we dip bananas in yogurt, roll ’em in cereal, then freeze. Ta-da! Scarlett Elrod, Newnan, Georgia

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Hazelnut Almond BiscottiPour a cup of coffee and indulge! Crisp, crunchy biscotti cookies are perfect for dunking. Hazelnuts and almonds make my favorite version even better. Johnna Johnson, Scottsdale, Arizona

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Banana-Pineapple Cream Pies

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Makeover Lemon Pound CakeFor this lovely golden cake, I use fat-free yogurt to trim the calories. It’s a comforting dessert for days when it’s warm enough to dine outside. Lauren Gilmore, Pennington, New Jersey

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Fruit & Almond BitesWith big handfuls of dried apricots and cherries, almonds and pistachios, we make dozens of no-bake treats you can take anywhere. Donna Pochoday-Stelmach, Morristown, New Jersey

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Also check out these diabetes-friendly desserts you can buy on Amazon.

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Rosemary & Thyme Lemon Pudding CakesThese simple little cakes are absolutely divine and are perfect with hot tea. Think English tea party! Your guests will love them. Crystal Jo Bruns, Iliff, Colorado

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Pineapple Upside-Down Muffin CakesA friend submitted this recipe to a cookbook our school district was compiling. The first time I made the cakes, my whole family declared the recipe a winner. Delicious and healthy to boot, they remain a favorite to this day. Joan Hallford, North Richland Hills, Texas

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Sunrise Pops

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