2. Key in on portions. Read the serving size and the total amount of carbohydrate per serving on food labels. If your favorite treat is especially high in carbohydrates, consider eating a smaller portion than that listed on the food label.

3. Turn to sugar substitutes. Sugar substitutes (or non-nutritive sweeteners), such as aspartame, sucralose or stevia, are considered safe by the Food and Drug Administration, and the American Diabetes Association reports that using them is an acceptable strategy to reduce your overall calorie and carbohydrate intake.

4. Watch out for “low-sugar” desserts. Many special “diabetes” treats, which can be high in calories, refined grains, and saturated fats, are no better for you than “regular” desserts.

5. Make it fit. Swap other carbohydrate-containing foods from your meal—like milk, yogurt, bread, rice, cereal, and fruit—for dessert. “If it’s a special occasion, I may save up to 30 grams of carbohydrate for dessert,” says Smithson.

6. Keep it real. Swapping healthful carbohydrates, such as whole grains and fruit, too often puts you at risk for missing out on critical nutrients found in whole foods.

7. Don’t just add it. While it may be tempting to simply add a dessert now and then to your usual meal plan, the result is usually elevated blood sugar levels.

—Jill Weisenberger, MS, RDN