Choosing a healthy dessert after dinner can be challenging. After eating a large meal, it’s tempting to reach for something sweet to satisfy your cravings. However, traditional desserts like cake, ice cream, and cookies are often packed with sugar, unhealthy fats, and empty calories. Eating these on a regular basis can lead to weight gain, spikes in blood sugar levels, and other health issues. The good news is that with a little creativity, you can enjoy delicious desserts that also provide nutritional benefits. Here are some tips on picking the best desserts to support your health goals.
Should you have dessert after dinner?
Having a small treat after dinner is perfectly fine for most people. The key is keeping the portion size reasonable and choosing options that are made from whole, nourishing ingredients. Dessert doesn’t have to be an everyday thing either. You may want to reserve sweets for special occasions or enjoy smaller amounts just a couple times a week. Listening to your body’s signals and indulging your cravings in moderation is key. Completely depriving yourself can backfire and lead to overeating later on. As long as you are mindful of ingredients and portions, enjoying dessert on occasion can be part of an overall healthy diet.
How does sugar impact your health?
Sugar is a major concern when it comes to dessert. The average American consumes 22 teaspoons of added sugars per day, which far exceeds the American Heart Association’s recommendation of 6 teaspoons for women and 9 for men. Overdoing sweets can lead to obesity, heart disease, diabetes, liver problems, and more. Sugary foods also provide empty calories without any beneficial nutrients.
However, you don’t necessarily have to avoid sugar altogether when picking a healthy dessert. The key is being mindful of portion size and limiting added sugars from processed foods. Enjoying a serving of fresh fruit with yogurt and honey or a square of dark chocolate with nuts provides sweetness from natural sources. The fiber, vitamins, minerals, and antioxidants they supply help mitigate negative impacts compared to eating a candy bar or bowl of ice cream. Just be sure to keep servings reasonable.
What about artificial sweeteners?
Artificial sweeteners like aspartame, saccharin, and sucralose are commonly found in “sugar-free” or “diet” desserts. While they provide the sweet taste without the calories, there are some drawbacks. Studies show artificial sweeteners can still spike blood sugar and insulin. The sweet taste may also increase cravings and lead you to overeat later.
That said, incorporating some artificially sweetened treats in moderation is unlikely to cause harm. They can be a better option than sugar-filled desserts for people with diabetes or weight loss goals. Enjoy them occasionally as part of a diet focused on whole, nourishing foods. But don’t rely on them as daily substitutes. The best approach is satisfying sweet cravings primarily with natural sources like fruit.
What are some healthier dessert ideas?
Here are some nutritious dessert ideas that still taste decadent:
– Fresh fruit with greek yogurt and a drizzle of honey or cinnamon
– Dark chocolate avocado mousse
– Chia seed pudding made with coconut milk
– Baked apples or pears
– Frozen banana “ice cream” blended from just bananas and milk
– Mixed berry parfait with yogurt and granola
– Small portion of dark chocolate with nuts and seeds
– Protein smoothie bowl topped with nut butter and cacao nibs
The key is choosing recipes made with whole food ingredients that offer fiber, protein, healthy fats, and micronutrients. Portion control is also essential. Dessert should make up no more than 10-15% of your total calorie intake for the day.
Health Benefits of Nutrient-Dense Desserts
Switching from traditional desserts to healthier alternatives provides many benefits beyond just fewer calories. Here are some of the top nutrients you can get by making smart choices.
Fiber
Fiber is a must for any healthy diet. It promotes feelings of fullness and satisfaction after meals. Getting enough fiber can help manage weight, blood sugar levels, digestion, and more.
Many fruits naturally provide fiber with the skin left on. Berries, figs, apples, and pears are good choices. You can also add nuts, seeds, oats, whole grains, and dark chocolate to desserts for a fiber boost. Making chia pudding with chia seeds and dairy or non-dairy milk gives you a delicious fiber-filled treat.
Protein
Protein is essential for building muscle mass and keeping you feeling energized. It also helps stabilize blood sugar when included with carbohydrate-containing foods.
Greek yogurt provides a hefty protein punch, with around 20 grams per 7 ounce serving. Cottage cheese is another option, with approximately 28 grams of protein per cup. Adding nuts, nut butters, and seeds to desserts will also up your protein intake. Protein powders can even be used to make high protein smoothie bowls or puddings.
Healthy Fats
Healthy fats provide essential fatty acids that support brain function, regulate inflammation, and facilitate nutrient absorption. Nuts like almonds and walnuts contain monounsaturated and omega-3 fatty acids that benefit heart health when eaten in moderation.
Sprinkling nuts or seeds on top of fruit dishes gives you crunchy texture and healthy fats. Nut butters also supply these benefits when paired with banana slices or used as a topping. Coconut oil, olive oil, and avocados are other nutritious additions to desserts.
Vitamins and Minerals
Fruits and veggies supply a host of important vitamins, minerals, and antioxidants. Berries are nutritional powerhouses, loaded with vitamin C, manganese, and antioxidants that protect your cells. Bananas offer potassium, an electrolyte mineral that regulates nerves and muscles.
Cherries contain antioxidant compounds shown to reduce inflammation. Apricots are high in beta-carotene, which gets converted into vitamin A to support your immune system. Figs, apples, kiwis, mangos, and citrus fruits also make great vitamin-rich dessert ingredients.
Blood Sugar Control
Sweets that cause blood sugar spikes can be problematic, especially for people with diabetes or insulin resistance. The fiber, protein, and healthy fats in nutrient-dense desserts help mitigate this effect and maintain steady energy levels.
Complex carbs from oats and whole grains have a low glycemic index, meaning they are slowly digested to prevent spikes. Studies show cinnamon also helps control blood sugar in diabetic patients. Topping oatmeal cookies or fruit bowls with cinnamon can make desserts more blood sugar friendly.
Simple Swaps for Healthier Desserts
With a few easy ingredient swaps, you can turn decadent desserts into nourishing treats:
| Instead of This | Try This |
|---|---|
| Heavy cream | Full fat coconut milk or greek yogurt |
| Butter | Avocado puree |
| Ice cream | “Nice cream” made by blending frozen bananas into a creamy texture |
| Chocolate sauce | Dark chocolate melted with almond milk and honey |
| Whipped cream | Whipped coconut cream or greek yogurt |
| Fruit syrups | Pureed fresh or frozen fruit |
| Granulated sugar | Small amounts of honey, maple syrup, or stevia |
| Sprinkles | Chopped nuts, toasted coconut, or cacao nibs |
With these simple substitutions, you can create healthier versions of classic desserts. For example, a chocolate peanut butter pie can be made with a nut crust, avocado puree, cocoa powder, peanut butter, and banana slices instead of a typical oreo crust, heavy cream, and chocolate drizzle. Get creative combining nourishing ingredients to make treats that still feel indulgent.
Portion Control is Key
When opting for any dessert after dinner, keeping servings reasonable is crucial for maintaining health. Here are some tips to prevent overdoing it on portion sizes:
– Use small plates or bowls so you don’t dish up overly large amounts
– Measure proper serving sizes with measuring cups or a food scale when making desserts
– Choose individual portions like yogurt cups or small squares of chocolate versus a whole cake or pie
– Share desserts with others or divide into multiple servings to store for later
– Use the “two bite rule” – take just two bites of dessert then wait at least 20 minutes before deciding if you want more
– Pay attention to physical hunger cues and stop eating once any cravings feel satisfied
– Drink water between bites which helps slow you down and prevents mistaking thirst for food cravings
– Make dessert an intentional treat and savor each bite instead of mindless snacking
– Store tempting leftovers out of sight or freeze in individual portions to avoid overindulging
With a little mindful eating, you can satisfy sweet cravings without going overboard on portions.
Sample Dessert Recipes
Here are two delicious and nutritious dessert recipes to try:
Baked Apple Chips
Ingredients:
2 apples, cored and sliced into thin rounds
1 tsp cinnamon
1 tsp coconut sugar or maple syrup
Pinch of salt
1 tsp coconut oil
Directions:
1. Preheat oven to 225°F. Line a baking sheet with parchment paper.
2. Place apple slices in a bowl and toss with cinnamon, coconut sugar, and salt.
3. Arrange slices in a single layer on the baking sheet and drizzle with coconut oil.
4. Bake 25-35 minutes until lightly browned.
5. Let cool before serving. Store in an airtight container for up to 5 days.
The apple chips make a sweet, crunchy treat full of fiber. Sprinkling a small amount of coconut sugar and cinnamon gives you flavor without excess added sugar. Enjoy a handful after dinner for just 60-80 calories.
Chocolate Avocado Mousse
Ingredients:
1 avocado
3 tbsp cocoa powder
1/4 cup maple syrup
1/4 cup milk of your choice
1 tsp vanilla
Pinch of salt
Optional toppings: raspberries, coconut, chopped nuts
Directions:
1. In a food processor, blend the avocado, cocoa powder, maple syrup, milk, vanilla and salt until smooth.
2. Spoon into small ramekins or bowls.
3. Chill for at least 2 hours before serving.
4. Top with raspberries, coconut, nuts, or anything else you fancy!
This mousse is dairy-free and satisfies chocolate cravings with the healthy fats from avocado. The fiber helps stabilizes blood sugar compared to traditional chocolate mousse made with heavy cream. One serving contains around 130 calories.
Conclusion
It’s possible to satisfy sweet cravings after dinner without derailing your health goals. Focus on desserts made from whole foods like fruit, nuts, coconut, yogurt, and dark chocolate. Control portions to a reasonable serving size. Savor your treat mindfully. With a little creativity in the kitchen, you can whip up nutritious desserts that still feel indulgent. Your body will thank you.