4 desserts you can eat without gaining weight, according to nutritionists

Woman eating a delicious dessert

Woman eating a delicious dessert

Woman eating a delicious dessert

While you may think you can’t satisfy your sweet tooth and lose weight, experts say there are some desserts you can enjoy and lose weight. And, for celiacs and non-celiacs, there are also gluten-free desserts that are as healthy as they are delicious!

If you’re not familiar with gluten, experts define it as a blend of proteins found in wheat, barley, rye and triticale. Gluten helps dough rise in baked goods. However, some people have a medical condition called celiac disease or gluten sensitivity, so consuming it can lead to various health problems, including digestive issues, inflammation and damage to the small intestine. That’s why many people with gluten intolerance opt for gluten-free meals made with alternative flours and gluten-free ingredients. Some common gluten-free flours include rice flour, almond flour, coconut flour and sorghum flour.

To find out more, we spoke to Mary-Ellen Sabat, nutritionist and founder of BodyDesigns by Mary, and Lisa Richards, nutritionist and author of The Candida Diet. They agree that the best gluten-free desserts for weight loss are banana bread with coconut flour, chia pudding with berries, flourless chocolate avocado browniesit’s a Greek yogurt parfait. That’s because these delicious desserts are lower in refined carbohydrates and higher in fiber, healthy fats, and protein, so you can feel satisfied and not overeat. Learn more about these tasty desserts below!

1. Banana bread with coconut flour

Sabat first recommends banana bread made with coconut flour as a gluten-free, weight-loss dessert.

Ingredients:

cup of coconut flour
4 ripe bananas, mashed
4 large eggs
cup of coconut oil, melted
cup of honey or maple syrup
1 teaspoon of vanilla extract
1 teaspoon baking powder
teaspoon of cinnamon
Pinch of salt

Recipe:

1. Preheat the oven to 175°C and grease a baking tray.
2. In a large bowl, mix the mashed bananas, eggs, melted coconut oil, honey or maple syrup, and vanilla extract.
3. In a separate bowl, whisk together the coconut flour, baking powder, cinnamon, and salt.
4. Gradually add the dry ingredients to the banana mixture, stirring until well blended.
5. Pour the batter into the prepared pan and smooth the top.
6. Bake for about 45-55 minutes or until a toothpick inserted in the center comes out clean.
7. Let the banana bread cool before slicing it.

2. Chia pudding with berries

Richards and Sabat agree that berry chia seed pudding is a delicious and healthy dessert for weight loss.

Ingredients:

cup of chia seeds
2 cups unsweetened almond milk (or any plant-based milk)
1 tsp.. stevia
Fresh berries for garnish

Recipe:

1. In a bowl, combine the chia seeds and almond milk. Mix well.
2. Let the mixture sit for 5 minutes, then mix again to break up any lumps.
3. Cover bowl and refrigerate for at least 2 hours or overnight.
4. When ready to serve, sweeten with stevia if desired and garnish with fresh berries.

3. Flourless Chocolate Avocado Brownies

Richards also recommends making flourless chocolate avocado brownies if you have a gluten intolerance and want to satisfy your sweet tooth.

Ingredients:

2 ripe avocados
cup of unsweetened cocoa powder
cup of honey or maple syrup
2 eggs
1 teaspoon of vanilla extract
teaspoon of baking powder
teaspoon of salt
cup of dark chocolate chips (optional)

Recipe:

1. Preheat the oven to 175°C and grease a baking tray.
2. In a food processor, blend the avocados until smooth.
3. Add the cocoa powder, honey or maple syrup, eggs, vanilla extract, baking powder and salt to the food processor. Mix until well combined.
4. If desired, add dark chocolate chips.
5. Pour the batter into the prepared pan and spread it evenly.
6. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean.
7. Let the brownies cool before slicing and serving.

4. Greek yogurt parfait

A Greek yogurt parfait is a simple, tasty meal that you can have for dessert if you’re trying to lose weight, says Sabat.

Ingredients:

1 cup of natural Greek yogurt
1 cup mixed fresh berries
1 Teaspoon. Stevia
cup of grain-free granola

Recipe:

1. In a glass or bowl, arrange the Greek yogurt, fresh berries and sprinkle with stevia.
2. Repeat the layers until all ingredients are used up.
3. Top with grain-free granola for added crunch.

These desserts can be beneficial for weight loss for many reasons. Sabat says, “They’re generally lower in refined carbohydrates and have a higher nutritional content than traditional gluten-containing sweets. They’re often higher in fiber, healthy fats, and protein, which can help you feel satisfied and prevent overeating.” “. Plus, these desserts are low in sugar, so they’re less likely to cause blood sugar to spike and crash, which can be helpful for weight management.

Specifically, Richards says the Flourless Avocado Chocolate Brownies are gluten-free and high in healthy fats from avocados. “They’re lower in carbohydrates than traditional brownies made with wheat flour, which can be beneficial for weight loss,” she explains. “Plus, avocados provide dietary fiber and monounsaturated fats that help promote satiety and regulate blood sugar levels.”

Berry chia seed pudding also has numerous health benefits for weight loss. “Chia seeds are a great source of fiber and healthy omega-3 fatty acids. They absorb fluid and expand, creating a feeling of fullness and reducing cravings. This pudding is low in calories and high in nutrients , making it a satisfying meal and loss-friendly dessert option,” says Richards. “Using unsweetened almond milk or coconut milk further helps keep the calorie content down.” It’s also essential to remember to moderate serving sizes and consider overall calorie intake when incorporating these desserts into a weight loss plan.

The bottom line

Overall, experts agree that there are healthy, gluten-free desserts you can enjoy and lose weight. Richards and Sabat recommend coconut flour banana bread, berry chia pudding, avocado flourless chocolate brownies, and Greek yogurt parfait because they’re lower in refined carbs and higher in fiber, healthy fats, and protein. so you can feel satisfied and won. t end up overeating. So, next time you’re craving something sweet, try one of these tasty desserts!

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