What Happens to Your Blood Sugar When You Eat 2-Ingredient Yogurt Cheesecake

The viral two-ingredient Japanese yogurt cheesecake is made by stuffing Biscoff cookies into a thick yogurt and letting the mixture sit overnight so the cookies soften. Experts say it’s healthier than traditional cheesecake, but it can still be high in sugar and cause a blood sugar spike.

Protein Helps, but It Doesn’t Cancel Out Sugar

Depending on the type of yogurt you use in the yogurt cheesecake, it may help keep your blood sugar stable.

“Using Greek yogurt or skyr adds protein, which you don’t typically get from traditional cheesecake,” Keri Gans, MS, RDN, CDN, a New York-based dietitian and author of “The Small Change Diet”, told Verywell. “The protein in Greek yogurt or skyr can help slow digestion and reduce a sharp spike, but it won’t fully offset the effects of added sugars.”

Though the protein in yogurt cheesecake may help to a degree, Biscoff cookies are still a source of refined carbs and sugar.

Using fewer cookies and adding some other ingredients may offset this spike, said Lauren Manaker, MS, RDN, LD, a Charleston-based dietitian and author of “Fueling Male Fertility”.

“If you’re adding a lot of cookies or sugary toppings, the overall sugar load could still cause a noticeable rise in blood sugar,” Manaker said. “Pairing it with some fiber, like fruit or chia seeds, and healthy fats, like a drizzle of nut butter, can further help stabilize blood sugar levels.”

Yogurt Cheesecake Is Still More of a Dessert

Though you may associate yogurt with breakfast, you probably need more than yogurt cheesecake to jumpstart your day. According to experts, this recipe is more of a dessert.

All of that said, nutritionally, it’s a step up from the real deal.

“Yogurt cheesecake is a lighter, more nutrient dense option compared to traditional cheesecake, which is often high in saturated fat and sugar,” Manaker said. “It satisfies that sweet tooth while also giving you some protein, calcium, and probiotics.”

Tips to Make Yogurt Cheesecake Healthier

There are many ways you could make the two-ingredient yogurt cheesecake a little bit healthier.

• Go easy on the cookies: Try using a smaller portion of cookies or opt for lower-sugar options like graham crackers or whole grain cookies.
• Choose a low-sugar yogurt: Opting for plain yogurt, rather than flavored, can also cut down the sugar content.
• Add fiber: You could mix in fresh fruit for natural sweetness and added fiber.
• Don’t make it every day: Compared to traditional cheesecake, this version is lower in calories, though it might still be best enjoyed as a treat rather than a daily staple.

Overall, experts say yogurt cheesecake could be a fun and easy way to prep dessert in advance. The key is to make sure you’re watching your overall sugar intake, choosing healthier ingredients, and enjoying it in moderation.