6 Filling Parfaits That Won’t Spike Your Blood Sugar

1. Pumpkin spice parfait

Human and animal research indicates that fiber-rich pumpkin (Cucurbita pepo) pulp may effectively lower blood sugar levels (5, 6, 7).

This effect is amplified when you pair pumpkin with probiotic yogurt, which may lead to reductions in fasting blood sugar, cholesterol, and HbA1c — a marker of blood sugar control (8).

Make sure the Greek yogurt you use in parfaits contains live and active cultures.

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

1. Combine yogurt, pumpkin puree, sweetener, and pumpkin pie spice in a bowl.
2. Scoop into a small glass or parfait bowl and, if desired, top with rolled oats and cinnamon.
3. For a heavier meal, you can layer the mixture with 1/4 cup (40 grams) of rolled oats.

Summary

Pumpkin may help lower blood sugar levels, especially when combined with a probiotic yogurt. To make this parfait, mix Greek yogurt, pumpkin puree, sweetener, and pumpkin pie spice.

2. Pomegranate and chia parfait

Pomegranate and its juice have 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 (9, 10).

Likewise, research indicates that chia seeds’ high fiber content promotes the slow release of sugar from carbs, thereby moderating blood sugar levels. Fiber also increases feelings of fullness (11, 12).

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

1. Mix the milk, sweetener, and vanilla.
2. Add the chia seeds and let stand for 10–15 minutes.
3. Layer with pomegranate arils. Add more pomegranate or sweetener if desired.

Summary

Pomegranate and chia seeds both support lower blood sugar levels. Layer chia pudding with fresh pomegranate for a filling, blood sugar-friendly breakfast.

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. Furthermore, combining it with dairy products may improve postmeal blood sugar levels compared with mixing granola with nondairy alternatives (13, 14).

Furthermore, the cinnamic acid compound found in cinnamon has been shown to reduce fasting blood sugar levels (15, 16).

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

1. In a small bowl, combine yogurt and cinnamon.
2. In a Mason jar, layer half the yogurt, granola, and apple slices or applesauce. Repeat for another layer. Drizzle with honey or maple syrup (if using) and enjoy.

Summary

Cinnamon and granola paired with yogurt may help moderate blood sugar levels after a meal. For this parfait, layer Greek yogurt, granola, cinnamon, and apple slices or applesauce.

4. Coconut mango parfait

Eating fresh mangoes is linked to improved blood sugar control in people with overweight or obesity (17).

Research also shows that mango extracts contain polyphenol antioxidants that may reduce blood sugar, increase HDL (good) cholesterol, and decrease LDL (bad) cholesterol (18, 19).

Although this fruit contains natural sugars, it is a good source of dietary fiber and vitamins A and C (20).

This recipe is vegan-friendly because 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

1. Layer coconut yogurt, chia seeds, and mango.
2. Optionally, top with shredded coconut.

Summary

Mango and its extracts are linked to improved blood sugar control. This vegan parfait uses coconut yogurt, chia seeds, fresh mango, and shredded coconut.

5. Soy yogurt and pumpkin seed parfait

Soy is rich in isoflavones, estrogen-like compounds that may help lower blood sugar (21, 22, 23).

Moreover, animal and test-tube research suggests that pumpkin seeds and their extract may lower blood sugar levels after meals even more effectively than flaxseed (24, 25, 26).

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

1. In a Mason jar, layer half the yogurt, granola, and pumpkin seeds.
2. Repeat for another layer and drizzle with honey or maple syrup (if using).

Summary

Pumpkin seeds and isoflavone-rich soy yogurt may help reduce blood sugar. Layer these in a parfait with granola for a filling snack.

6. Berry parfait

Berries such as strawberries, blackberries, açaí berries, and blueberries are excellent sources of antioxidants, fiber, and vitamins. These nutrients have anti-inflammatory and blood sugar-friendly properties (27, 28, 29).

Plus, berries are low in calories and carbs. Eating them regularly is associated with significantly improved postmeal blood sugar levels in healthy adults (29).

Ingredients

• 1 cup (280 grams) Greek yogurt
• 1/2 cup (60 grams) granola
• 1/2 cup (72 grams) fresh strawberries, sliced
• 1 tablespoon (8 grams) pumpkin seeds
• Optional topping: 1 tablespoon (15 mL) honey or maple syrup

Directions

1. Scoop half the yogurt into a parfait bowl.
2. Top with half the granola, berries, and pumpkin seeds.
3. Repeat for another layer.

Summary

Regular intake of berries may improve postmeal blood sugar. For this parfait, pair berries with Greek yogurt, granola, and pumpkin seeds.

The bottom line

Parfaits make a filling, nutritious breakfast or tasty snack. Plus, certain types may contain fiber and protein that 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 scrumptious ingredients like pumpkin and cinnamon.

Just be sure to choose low sugar granolas, or make your own at home, to avoid a spike in blood sugar, and opt for yogurts with little to no added sugar as well. You’ll also want to avoid store-bought parfaits, which may be packed with added sugar.