Finding a low-sucrose dessert may feel more challenging and overwhelming than finding a needle in a haystack, if you have congenital sucrase-isomaltase deficiency (CSID) or acquired sucrase-isomaltase deficiency (ASID) and a subsequent sucrose intolerance– because most baked goods and other types of sweet treats are traditionally made with white granulated sugar (aka pure sucrose!).
Luckily, lots of low-sucrose dessert products and recipes do exist, and are often hidden in plain sight. The key to finding or making a low-sucrose, CSID-friendly dessert is to choose variations sweetened with low-sucrose sugars or natural, gut-friendly non-sugar sweeteners.
In this CSID-friendly desserts round-up post, I’ve done the heavy lifting, so you don’t need to spend hours scouring through nutrition fact labels or dessert recipes on the internet! (Please take what you need, and leave the rest.)
Disclaimer: This article was written for general education purposes only. The information and suggestions featured in this article are not customized to your individual needs and preferences and were not intended to replace dietary advice from a CSID-informed gut health dietitian.
Table of Contents
Recap: Which Sugars and Sweeteners are Low-Sucrose?
Low-Sucrose Sugars: Not an Oxymoron
Sugars that are low in sucrose include, but aren’t limited to the following:
- Fructose
- Glucose
- Dextrose
- Honey
- Agave
Technically, high fructose corn syrup is also low in sucrose– but it’s not a sweetener that I feel comfortable recommending, from a holistic gut health standpoint, due to its negative effects on inflammation and the gut microbiome– your unique ecosystem of microbes living mostly in your colon. (1)
Gut-Friendly Non-Sugar Sweeteners
Technically all non-sugar sweeteners are considered to be low in sucrose, but not all sugar substitutes are gut-friendly. (2) If you’re looking for non-sugar sweeteners that won’t mess up your gut microbiome (a major key player in digestive health), I recommend sticking with either of the following:
- 100% monk fruit extract
- 100% stevia leaf extract
Low-Sucrose Fruits
Some sweet treats incorporate fruits, which can be high or low in sucrose (depending on the fruit). If you have CSID, you may react to high-sucrose fruits like apples, bananas, oranges, apricots, dates, and pineapple.
Instead, if you’re going to have fruit-based desserts, opt for desserts made exclusively with low-sucrose fruits such as:
- Lemon
- Lime
- Strawberries
- Blueberries
- Grapes
- Cherries
Low Sucrose Sweet Treats: Dietitian-Approved Recipes and Product Picks
Below are my favorite low sucrose products on the market, as well as some recipes worth trying out (if you prefer the DIY route).
Ice Creams
“Ice Cream for Bears”
If your kiddo has CSID and can tolerate honey and dairy, I highly recommend the “Ice Cream for Bears” line of products, which you can find at Sprouts or many other local supermarkets! It tastes like nostalgia to me. Note that some of the flavors contain dates and other ingredients that aren’t CSID-friendly. Here are the low-sucrose flavors:
- “Strawbeary” (Strawberry)
- “Waves of Fudge” (Vanilla Ice Cream with Fudge Ribbons)
- “Queen and Bean” (Vanilla Bean)
- “Chocturnal” (Triple Chocolate Fudge)
- “Honey Honey” (Honey Swirl)
- “Churro & Burrow” (Cinnamon)
- “Bearista” (Coffee Chip)
Frönen
I love Frönen ice cream products because they’re made with pure, simple ingredients: coconut cream, honey, water, and flavors like vanilla beans or cocoa powder. If you tolerate honey but not dairy, the following ice creams make great CSID-friendly dessert options for when you’re craving something cold and sweet.
Hot Fudge
- Ice Cream for Bears’ Hot Fudge for Bears (honey-sweetened)
Chocolate Candy
Keto Chocolate
- ChocZero 70% Dark Chocolate Squares
- ChocZero 92% Dark Chocolate Squares
- ChocZero Dark Chocolate Almond Keto Bark
- ChocZero Dark Chocolate Peppermint Keto Bark
Chocolate Honey Patties
- Heavenly Organics Mint Chocolate Honey Patties
- Heavenly Organics Double Chocolate Honey Patties
- Heavenly Organics Espresso Chocolate Honey Patties
- Heavenly Organics Ginger Chocolate Honey Patties
- Heavenly Organics Pomegranate Chocolate Honey Patties
Low-Sucrose Recipes
Many of these were originally made for the ketogenic (“keto”) or Gut and Psychology Syndrome (GAPS) diet protocols, and can be modified as needed. (For example, if you have a honey allergy, you can swap honey for agave nectar. For dairy sensitivity, butter can be swapped for coconut oil, and heavy cream can be replaced with coconut cream.)
- Homemade Honey Caramels (Bee Keeping Study)
- Lemon Tarts (Cultured Palate)
- Lemon Drop Cookies (Happy Recipe Box)
- Key Lime Pie (Bumblebee Apothecary)
- Strawberry Shortcake on Almond Flour Biscuits (Health Home and Happiness)
- Vegan Mousse with Cacao and Avocado (Whole-istic Living)
- Cacao Coconut Balls (Whole-istic Living)
- Paleo Coconut Macaroons (Elana’s Pantry)
- No-Bake Chocolate Coconut Cookies (Whole Natural Life)
- Chocolate Sunflower Freezer Fudge (Recipes to Nourish)
Related Articles
Final Thoughts & Next Steps
Did I miss anything? Let me know in the comments!
On another note, if you found this post helpful, let’s stay in touch– there’s more where this came from! Sign up to download a list of low-sucrose, CSID-friendly foods here.
XX – Jenna
