Those of us with a sweet tooth know how hard it is to cut back on dessert and sweet treats when trying to lose weight, or even just to maintain our current weight. Even more so once we reach the age of 40. However, according to the dietitians and health experts we spoke to, we discovered that we don’t have to sacrifice every single sweet treat to avoid gaining weight from the age of 40 and beyond, which is music to our ears!
While cutting back on sugary sweet treats is obviously going to do wonders for our waistlines and health in general, it’s nice to hear that we don’t have to skip dessert or sweet treats in-between meals.
The health experts confirmed that you can still enjoy dessert on a regular basis; how you ask? It’s all about compromise! By making some smart swaps and getting a little creative in the kitchen, you can still enjoy sweet and tasty treats after and in-between meals regularly. Check out 15 of the best low-sugar sweet treats below…
1. Frozen Grapes
These bite-sized, naturally sweet treats transform into a refreshing and satisfying snack when frozen. Not only do frozen grapes provide a burst of natural sweetness, but their icy texture also adds a unique and pleasant twist. With minimal calories and no added sugars, they serve as a guilt-free alternative to traditional sugary snacks. The act of freezing grapes not only enhances their taste and texture but also slows down the consumption process, promoting a more mindful and enjoyable eating experience that aligns with weight-conscious goals.
Michelle Saari, MSc, RD from eHealth project, elaborates further and says, "Frozen grapes are not only low in sugar but also beneficial for weight loss due to their low calorie and high water content. This combination helps in feeling full and aids in hydration. The freezing process adds an advantage - it slows down your eating pace, giving your body time to register fullness, which can prevent overeating."
She says to integrate frozen grapes into your dietary routine by maintaining a supply of them in your freezer. These make for an ideal snack, particularly during the rejuvenating mid-afternoon break or as a light and sweet post-dinner treat.
2. Almond Butter Stuffed Dates
This treat combines the natural sweetness of dates with the rich, creamy texture of almond butter, creating a snack that satisfies sweet cravings without too much sugar. Dates are a good source of fiber, aid in digestion, and helps to control appetite.
"Almond butter stuffed dates are a powerhouse of nutrition, aiding in weight loss beyond their low sugar content. Dates are rich in fiber, promoting digestion and prolonging satiety, while almond butter provides protein and healthy fats, essential for maintaining fullness and preventing overeating," says Saari.
She recommends incorporating them into your weekly diet by having them as a mid-morning snack or a post-workout treat. Given their richness, it's crucial to savor them in moderation. Planning a small batch at the start of the week aids in portion control, ensuring a wholesome snack is readily available when you crave it.
3. Baked Apples
Baked apples emerge as a delightful and weight-loss-friendly sweet treat. This simple yet satisfying option offers a natural sweetness that's loaded with fiber and essential nutrients. The baking process enhances their flavor, creating a warm and comforting dessert or snack.
"Baked apples are an excellent weight loss-friendly dessert. Apples are naturally high in fiber and water, both of which contribute to a feeling of fullness. When baked, their natural sugars are enhanced, providing a sweet taste without the need for added sugars. Adding cinnamon not only enhances flavor but can also help in regulating blood sugar levels," says Saari.
By preparing them ahead of time, you ensure a swift and wholesome dessert choice throughout the week. Additionally, they prove to be a wonderful enhancement to breakfast when chopped up and added to oatmeal or yogurt, imparting a naturally sweet flavor to the meal.
4. Dark Chocolate
Dark chocolate stands out as a delectable option for satisfying cravings without the worry of added pounds. Unlike its milk chocolate counterpart, dark chocolate contains higher cocoa content and less sugar, offering a rich and intense flavor experience.
"Dark chocolate contains fiber and healthy fats which contribute to a feeling of fullness and satisfaction that aids in curbing cravings and preventing overeating. Additionally, the bitterness of dark chocolate can help satisfy sweet cravings with smaller portions, making it easier to enjoy without overindulging," Joanna Wen, certified weight loss coach and founder of Spices & Greens, says. She also notes that "studies also suggest that the moderate consumption of dark chocolate may be associated with lower levels of stress and reduced cortisol levels, which help reduce emotional eating and overall well-being."
5. Goji Berries
These small, red berries are renowned for their rich antioxidant content, including beta-carotene and vitamin C, which promote immune health and skin radiance. Despite their natural sweetness, goji berries have a low glycemic index, meaning they cause minimal spikes in blood sugar levels, making them an excellent choice for weight-conscious individuals.
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."
6. Protein Cookie Skillet
Indulging in a high-protein cookie skillet – such as the one recommended by fitness expert @lizamarie_fit on TikTok – isn't just a delightful treat for your taste buds; it can also be a valuable ally in your weight loss journey. These delectable creations combine the irresistible allure of cookies with a substantial dose of protein, making them a satiating and satisfying option. The high protein content helps keep hunger at bay, promoting a feeling of fullness and reducing the urge to snack on less healthy options.
You could use ingredients such as Casein Blend Protein Powder for the best texture, and healthier alternatives such as oat flour, brown sugar, and nut butters in your favorite recipes.
7. Protein Bars
Fortunately, a protein bar serves as an excellent, filling substitute. Dietitian Alyssa Pacheco has shared that Barebells, the protein bars favored by Liza in her TikTok videos, represent an outstanding choice for those embarking on a weight loss journey.
"Protein bars are a great option if you're looking for something sweet that still lines up with your health goals! Barebells caramel cashew bars have no added sugar, 3g of fiber, and 20g of protein to keep you full and satisfied." Yum!
8. Fro-Yo Cups
Homemade frozen yogurt cups are not only a delightful treat but also a clever addition to a weight loss plan. These convenient portions of creamy, yogurt-based goodness can be tailored to suit individual tastes while keeping calorie intake in check. By using low-fat or Greek yogurt and incorporating fresh fruit and modest sweeteners, you can create a satisfying dessert that won't derail your weight loss efforts.
Jennifer Bowers, PhD, RD, a dietitian based in Arizona, shared her fun and helpful tips when it comes to making fro-yo cups. "My family's go-to 'healthier' dessert is homemade frozen yogurt. The beauty is in the ability to include fresh fruits, high-protein Greek yogurt, almond milk with healthy fats, and reduce the sugar content. One summer we resolved to make a different kind every week! It was super fun. Our favorites so far include Dreamsicle flavor, which uses orange juice concentrate for a vitamin boost, fresh strawberry with real vanilla bean, and peanut butter with dark chocolate chips."
9. Smoothie Bowls
Smoothie bowls are a delicious and nutritious addition to a weight loss regimen, and something @lizamarie_fit also swears by. These colorful, nutrient-packed bowls typically consist of a thick, blended smoothie base topped with a variety of fresh fruits, nuts, seeds, and other wholesome ingredients. Their high fiber content, combined with the power of vitamins and antioxidants from fruits and superfoods, can keep you feeling full and satisfied for longer.
While smoothie bowls offer a healthy and delicious option, it's essential to exercise moderation by avoiding excessive portions and high-calorie ingredients. To transform it into a truly filling sweet treat, ensure you incorporate an adequate amount of protein
10. Churro Balls
Healthy churro balls offer a delicious twist on a classic treat while also aligning with your weight loss goals. These bite-sized wonders are typically baked or air-fried instead of being deep-fried, significantly reducing the calorie and fat content.
By using ingredients like whole grains, natural sweeteners, and a touch of cinnamon, you can relish the familiar churro taste without the excess sugar and unhealthy fats. The high fiber content from whole grains, along with the warm, comforting flavors of cinnamon, can help curb cravings and prevent unnecessary snacking.
11. Ice Cream Sandwiches
When we envision ice cream sandwiches, our minds often conjure images of high sugar content, rich, fattening dairy, and a myriad of other less-than-healthy associations. However, Liza introduced her favored, healthier alternative, Mad Minis.
Mad Minis are crafted from wholesome ingredients, such as rBST-free whole milk, real cream, and indulgent dark cocoa, all without the inclusion of high fructose corn syrup. What's particularly appealing is their perfect portion size, with each mini treat containing just 60 calories. This makes them a smart and satisfying choice for those who appreciate real, quality ingredients without compromising on taste or their dietary objectives.
12. Protein Cookie Dough
This guilt-free treat is typically packed with high-quality protein, which can help you stay fuller for longer and manage your appetite. The incorporation of healthier sweeteners and wholesome ingredients can satisfy your sweet tooth without the excess calories and sugar.
Mary Sabat, MS, RDN, LD, shared one of her go-to protein recipes for those who want to lose weight effectively: Almond Butter Protein Cookies. "Almond butter provides healthy monounsaturated fats, which can help control appetite and promote weight loss. These cookies don't rely heavily on refined flour, reducing the impact on blood sugar levels and preventing sugar crashes that can lead to overeating," Sabat says.
13. Protein Rice Krispies
Protein-infused Rice Krispies offer a clever and nutritious way to navigate your weight loss journey. These revamped classics are designed to not only satisfy your cereal cravings but also provide a substantial protein boost. The higher protein content can help control hunger and maintain muscle mass, which is crucial during weight loss.
14. Greek Yogurt With Berries
Greek yogurt is known for its high protein content, which helps induce a feeling of fullness and supports muscle maintenance during weight loss efforts. Berries, such as strawberries, blueberries, or raspberries, not only add a burst of natural sweetness but also contribute essential vitamins, antioxidants, and fiber.
"Packed with high-quality protein, Greek yogurt not only helps keep you feeling full but also supports muscle recovery and growth, making it an excellent choice for those looking to shed extra fat. The addition of fresh berries provides natural sweetness and added fiber, making this snack a satisfying and nutritious option for managing cravings while supporting weight loss," Wen says.
15. Fruit Salad
Nutritionist Krutika Nanavati told us that fruit salad is a delicious way to fit a bit of sweetness in after dinner while still keeping your body in great shape. This dessert "not only satisfies your sweet tooth but also provides you with a plethora of essential nutrients" giving you the best of both worlds. "It's a healthy dessert option that satisfies the craving for sweetness without the guilt of consuming high calories."
There are several reasons fruit salad could help you lose weight. For one, it can pack a lot of fiber into your diet. "Fruits are high in fiber, which helps to reduce excessive eating by promoting feelings of fullness," Nanavati says. Additionally, enjoying some fruit at the end of a meal can provide a lot more lasting satiating than a processed, sugary dessert: "Most fruits have a high water content, contributing to satiety."
The natural sugars in fruit also make a great alternative to the refined sugar found in most desserts, which can lead to a range of health issues. "Unlike processed sugars found in other desserts, the natural sugars in fruits are easily digested by the body, making it a healthier option for those trying to lose weight," she goes on. Plus, when you make your own fruit salad, you can add in all the healthy, delicious fruits your heart desires and tailor it to your own taste. Ultimately, this is a benefit-packed dessert you can enjoy guilt-free. Sign us up!
