Easter is a time of celebrations, shared meals and plenty of tempting treats. While we’re all for enjoying the long weekend, we still need to keep an eye on foods that can send blood glucose soaring.
Some Easter favourites contain far more carbohydrates than people realise, and, as we explain in the Defeat Diabetes Program, high-carb foods increase blood glucose levels, leading to worsening insulin sensitivity.
To help you navigate the weekend and stick to less than 50 g carbs per day, we’ve listed the carb count of some common Easter foods you’re likely to encounter, along with smarter swaps to help keep blood glucose steady. Let’s hop to it…
10. Mixed nuts
Carbs per 100 g: ~20 g
Nuts are nutritious and satisfying, but they’re also very easy to overeat when a bowl is sitting on the table. A few handfuls can quickly add up.
Try instead:
Take a small handful and pair with cheese or olives. The protein and fats help you feel satisfied sooner.
9. Easter brunch fruit juice
Carbs per 250 ml: 26 g
A glass of orange juice may seem healthy, but it delivers a fast hit of sugar with around 61/2 teaspoons of sugar in each glass!
Try instead:
Sparkling water with lemon or lime, or for a zingy fruity mocktail, try our Low Carb Berry Cocktail.
8. Sweet Easter breakfast pastries
Carbs per 100 g: ~45–50 g
Easter brekkie tables often include croissants, danishes or other sweet pastries. These are made with refined flour and sugar, meaning they can quickly spike blood glucose.
Try instead:
For a sweet start to the day without the blood glucose spike afterwards, try our Breakfast Dessert with Berries. Yes, dessert can be a healthy way to start the day!
7. Hot cross buns
Carbs per bun: ~30–35 g
Hot cross buns are one of the most iconic Easter foods — but the refined flour and sugar mean they can quickly spike blood glucose.
Try instead:
Enjoy the Defeat Diabetes Hot Cross Buns, packed with fibre and that classic spicy, fluffy bun taste and guaranteed to not spike your blood glucose levels.
6. Easter desserts
Carbs per serve: 40–60 g
Cakes, slices and sweet desserts combine sugar, flour and dried fruit, making them particularly carb-heavy and a sure-fire way to crank up your blood glucose.
Try instead:
Creamy, light and zesty, our Ricotta Cheesecake with Balsamic Berries is a delicious dessert for an Easter celebration.
5. Potato salads
Carbs per 100 g: ~17 g
Potato salad is a common side dish at Easter lunches and BBQs. While delicious, potatoes are definitely a higher carb veg.
Try instead:
Get the same comfort from a creamy potato salad minus the heavy carb load with our Mash Faux-tato recipe. Perfect next to (or under!) any main meal.
4. Sweet sauces and glazes
Carbs per 100 g: 20–40 g
With sugar as one of the main ingredients, honey glazes, sweet marinades and sauces can really send your blood glucose spiralling.
Try instead:
Our version of a BBQ sauce is not only lower in carbs than store-bought BBQ sauce, it also packs an anti-microbial punch with a secret ingredient…
3. Store-bought chocolate desserts
Carbs per 100 g: 50–70 g
Chocolate mousse, cheesecakes and chocolate slices are often very high in both sugar and refined flour.
Try instead:
Get an indulgent hit of chocolate-y goodness with our Heavenly Chocolate Brownies. With 2 grams of carb per serve, a piece (or two!) will barely impact blood glucose levels.
2. Easter grazing boards
Carbs vary widely
Grazing boards often include crackers, dried fruit, sweet chutneys, and chocolate, all of which can quickly increase carb intake.
Try instead:
Focus on cheese, nuts, olives, meats and vegetable crudites. Our simple Low Carb Ploughman’s Platter is ready in no time and makes a perfect grazing board if you’re hosting an Easter celebration.
1. Easter eggs
Carbs per 100 g: ~56 g
It’s no surprise that most Easter eggs are made from milk chocolate, which contains large amounts of sugar. It’s easy to eat far more than you realise over the weekend (yes, we’ve been guilty of Easter overindulgence, too!).
Try instead:
Choose small amounts of dark chocolate (85% cocoa), which typically contains far less sugar. The Defeat Diabetes Chocolate Bark is crunchy and indulgent and contains a meagre 6 g of carbs per serve.
Enjoy Easter, without the blood glucose rollercoaster
Easter should still be about enjoying food, family and celebration. By being aware of hidden carbs and making a few simple swaps, you can enjoy the long weekend while keeping blood glucose steady.
