12 Desserts Health Experts Say You Can Eat Without Gaining Weight: Coconut Chia Popsicles & More
In the realm of culinary delights, desserts reign supreme as the sweet finale to any meal. From decadent cakes to creamy ice creams, desserts offer a symphony of flavors and textures that tantalize the taste buds and soothe the soul. However, the joy of indulging in these sugary confections often comes with concerns about weight gain and unhealthy eating habits. With mindful choices and creative recipes, enjoying desserts can be part of a balanced diet.
We spoke with various health experts who revealed to us a list of dessert options that won’t contribute to extra inches around your waistline. They revealed that some of the best options are coconut chia popsicles, avocado and cocoa mousse, goji berries, and many more. Keep reading to discover all 12 and why they are so good for you!
1. Coconut Chia Popsicles
It may be a little chilly outside for popsicles right now, but you'll definitely want to tuck this idea into your pocket for when the warmer months roll around. Dietitian Catherine Gervacio recommends trying out some coconut chia seed popsicles, which are delicious, refreshing, and so good for you.
"Coconut is a flavorful and creamy ingredient for a popsicle and it will certainly go well with chia seeds," she says. She points out that the coconut is rich in important healthy fats, while chia seeds pack in fiber. "This fat-fiber combination lowers the impact of blood sugar as it takes a longer time to digest."
And if you want to add a bit of sweetness, she has some extra advice: "This dessert is already flavorful, but adding non-caloric sweetener for this won’t hurt." Just be sure to stay away from refined sugar; it's no secret that consuming too much can lead to many health issues, including weight gain.
2. Avocado and Cocoa Mousse
Chocolate mousse is one of the most decadent desserts around—and it's also typically high in sugar and other fattening ingredients that could take a toll on your body. That's where avocado mousse comes in handy; it offers all of the decadence without the health risks.
"I like this dessert because it gives a chocolatey flavor without the added sugar," Gervacio says. "The recipe only needs 2 ripe avocados, ¼ cup cocoa, and 1 tsp of vanilla extract." Not only does this taste great, but it can also offer up health benefits. "Cocoa contains flavonoids, a compound currently studied for its potential to improve insulin sensitivity," Gervacio points out. Meanwhile, she says, "Avocados are low GI food which means it doesn’t spike blood sugar." Perfect!
3. Berries with Sugar-Free Yogurt
You can't go wrong with a classic! If you're craving something sweet but don't want to load up on sugar, reaching for sugar-free yogurt and topping it with berries is a fantastic idea.
"This is a classic dessert for people on weight loss or are managing blood glucose issues," Gervacio notes.
For starters, berries are loaded with health benefits thanks to their high fiber content and antioxidant properties. "Berries are also low GI foods and they are rich in fiber," Gervacio says.
Yogurt is another fantastic food that always makes a great option for your health. "Sugar-free yogurt is rich in protein and probiotics, which aids in blood sugar levels. Protein takes time to digest while probiotics help in fermenting dietary fibers to help in glucose metabolism and insulin sensitivity." Perfect!
4. Protein-Packed Smoothie Bowl
This wholesome bowl typically blends together a variety of ingredients, including protein-rich sources like Greek yogurt, protein powder, and nut butter, combined with an array of colorful fruits and wholesome toppings like granola and seeds. The high protein content in the smoothie base not only adds a creamy texture but also promotes satiety, helping to control appetite and reduce overall calorie intake. The nutrient density of the smoothie bowl, coupled with the metabolism-boosting properties of protein, makes it a valuable addition to a weight-loss regimen.
"Smoothie bowls can be a satisfying way to end a meal or as a snack. Protein helps keep you full, and fruits provide nutrients and fiber, aiding in healthy digestion and weight loss. Blend a protein-rich ingredient like Greek yogurt or a scoop of protein powder with frozen fruits. Serve in a bowl and top with sliced fruit, nuts, or seeds," Dr. Sharmela Devi G, a registered dietitian nutritionist, notes.
5. Cottage Cheese with Fruit
Cottage cheese is a notable source of protein, aiding in weight loss by promoting a feeling of fullness and reducing the desire for excessive calorie consumption. The inclusion of fruit adds essential vitamins, fiber, and antioxidants, enhancing the nutritional profile of the snack. This wholesome duo not only satisfies sweet cravings but also supports weight management through its ability to provide sustained energy, stabilize blood sugar levels, and contribute to a balanced and satisfying diet.
Devi notes that "cottage cheese is another excellent source of protein and is lower in calories. Paired with fruit, it provides a balanced dessert, offering both protein and fiber. Mix low-fat cottage cheese with diced fruit like pineapple, berries, or peaches. Add a sprinkle of cinnamon or a drizzle of honey for extra flavor."
6. Avocado Brownies
Here's another avocado-based dessert! Nutritionist Mary Sabat says that avocado brownies are a great source of healthy fats, "which are a great source of energy." She points out that "they also contain less sugar than traditional brownies and are a great source of fiber," which is essential to your diet for a few reasons, especially when it comes to weight loss. In order to keep these brownies as healthy as possible, you can add stevia instead of sugar, which Sabat says "will make these an even better choice for a guilt-free dessert." Delicious, nutritious, and totally guilt-free—what more could you want from your dessert?
7. Dark Chocolate Covered Nuts
Dark chocolate-covered nuts present a delectable and diabetes-friendly dessert option, merging the rich flavors of dark chocolate with the protein-packed goodness of nuts. Dark chocolate, with its higher cocoa content, tends to be lower in sugar compared to milk chocolate, making it a suitable choice for those monitoring their blood sugar levels. Nuts, such as almonds or walnuts, contribute not only to the dessert's satisfying crunch but also provide a healthy dose of protein and beneficial fats.
"Dark chocolate covered nuts are naturally lower in sugar compared to milk chocolate. Additionally, they have the added benefit of protein and fiber from the nuts," says Jesse Feder, a personal trainer & registered dietitian.
8. Greek Yogurt Parfait
Greek yogurt, rich in protein, fosters a sense of fullness and contributes to weight loss by curbing hunger and reducing overall calorie intake. The combination of protein and fiber from the berries and nuts not only enhances the parfait's texture and taste but also provides a nutritious and satisfying option for those aiming to manage their weight.
"Greek yogurt is high in protein, which helps maintain muscle mass while losing weight. It's also filling, which can prevent overeating. The addition of berries adds fiber and antioxidants without too many calories," Devi notes.
She says to "combine Greek yogurt with a small amount of honey or maple syrup, fresh berries, and a sprinkle of granola or nuts."
9. Coconut chia pudding
Who says pudding has to be loaded with sugar? Put the Snack Pack down and grab some chia seeds and coconut milk! The small but mighty chia seed is one of the best ingredients you can eat for weight loss, and chia pudding makes a delicious dessert or snack.
"Coconut chia pudding is considered a guilt-free dessert because it is made with wholesome ingredients that are low in sugar and contain healthy fats and fiber," Sabat says. In addition to the fact that chia seeds are nutrient-rich but low in calories, she adds that "Coconut milk is also a great source of healthy fats, which can help keep you feeling full for longer."
This means you're less likely to overindulge, which is a major benefit for anyone trying to lose weight. And when you use natural sweeteners, you've got a guilt-free pudding that your waistline will love as much as your taste buds do. "I prefer to use stevia to sweeten and an unsweetened cocoa if you are looking for a chocolatey flavor," Sabat says.
10. Dark Chocolate
It turns out, snacking on some decadent dark chocolate doesn't have to put your slim waistline at risk. In fact, it could even help you lose weight.
One major health benefit of this food is the fact that it's packed with antioxidants.
"[Dark chocolate] contains antioxidants, which are molecules that can protect your cells from damage caused by harmful free radicals that can potentially contribute to a variety of chronic diseases, including heart disease, cancer, and diabetes," states Joanna Wen, certified health coach and founder of Spices & Greens. Amazing!
In addition to all of those heart-healthy antioxidants, there are also several other nutrients to consider. "Dark chocolate also contains fiber and healthy fats, which can help you feel full and satisfied after eating," Wen says. "This can be especially helpful when trying to lose weight, as it can prevent overeating and snacking on less healthy foods."
11. Goji Berries
Goji berries, often hailed as a superfood, can play a beneficial role in managing cravings and supporting weight loss. These small, red berries are rich in antioxidants, vitamins, and minerals.
Wen says, "These nutrient-dense berries are packed with vitamins, minerals, and antioxidants, making them a great choice for satisfying sweet cravings without derailing weight loss efforts. Goji berries are low in calories and high in fiber, which can help keep you feeling full and prevent overeating."
She further notes that "they’ve been found to help regulate your blood sugar level, which can prevent the blood sugar spikes that lead to fat storage."
12. Blueberry Oatmeal Muffins
Blueberry oatmeal muffins offer a delightful twist to the notion of sweet treats, providing not only a delicious snack but also potential benefits for metabolism without the concern of weight gain. The inclusion of blueberries, rich in antioxidants and fiber, adds a metabolism-boosting element to these muffins. Antioxidants help combat oxidative stress in the body, while the fiber content supports a gradual release of energy, promoting a sustained feeling of fullness. Oats, a key ingredient, contribute complex carbohydrates and soluble fiber, further aiding digestion and metabolic processes.
Sophia Turner, a dietitian, and co-founder of SlimEtc, says, "Metabolism refers to the complex series of chemical reactions that occur within the body to convert the food we eat into energy. It involves various processes, such as breaking down nutrients, synthesizing proteins, and eliminating waste."
"This recipe combines the goodness of whole grains, antioxidant-rich blueberries, and a touch of sweetness. These blueberry oatmeal muffins are packed with fiber, vitamins, and minerals, which can help regulate blood sugar levels, increase satiety, and boost metabolism," she says.
To enjoy this sweet treat, Turner shares the following recipe:
Ingredients: 1 cup rolled oats, 1 cup whole wheat flour, 1/2 cup almond flour, 1/4 cup honey or maple syrup, 1 tsp baking powder, 1/2 tsp baking soda, 1/4 tsp salt, 1 cup unsweetened almond milk (or any milk of choice), 2 ripe bananas mashed, 1 tsp vanilla extract, 1 cup fresh or frozen blueberries.
Instructions: Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners. Combine the rolled oats, whole wheat flour, almond flour, baking powder, baking soda, and salt in a large mixing bowl. Whisk together the honey/maple syrup, almond milk, mashed bananas, and vanilla extract in a separate bowl. Pour the wet ingredients into the dry ingredients and stir until just combined. Gently fold in the blueberries. Divide the batter evenly among the muffin cups, filling each about 3/4 full. Bake for 18-20 minutes or until a toothpick inserted into the center comes out clean. Allow the muffins to cool in the tin for a few minutes, then transfer them to a wire rack to cool completely.
