This post has been updated since its initial publish date of 12/22/2022 to include more expert insight.
Christmas is just around the corner! There’s so much to love about the holidays: time with family, gift-giving, and, of course, all of the delicious desserts. Some of the most popular festive desserts include fruitcakes, gingerbread cookies, fudge, pecan pie, and so much more.
However, if you’re trying to lose weight, it can be difficult to enjoy all of these sweets because they’re so high in sugar. Research shows that consuming an excessive amount of sugar can increase triglyceride levels, which may give you a higher chance of developing heart disease in the future. Sugar also promotes tooth decay by allowing bacteria to multiply and grow. The bacteria produce harmful acids after breaking down the sugar. These acids then damage your teeth with cavities. Some Christmas desserts that health experts recommend avoiding because of its excessive sugar levels are sugar cookies, pecan pie, and peppermint bark.
To learn more about the negative effects of these sugar-laden desserts, we spoke with Jodi Pemberton, head chef and founder of Eat Pallet Restaurant and Food Advice; Lisa Richards, nutritionist at The Candida Diet; Wan Na Chun, registered dietitian nutritionist and nutrition consultant for Health Insiders; and Joe Johnson, certified personal trainer and founder of the weight loss coaching company 9 To 5 Nutrition.
Sugar Cookies
Believed to have originated in the mid-1700s in Nazareth, Pennsylvania by German Protestant settlers, sugar cookies were originally known as Nazareth cookies. These round, crumbly, and buttery cookies are generally associated with Christmas and are a staple of holiday desserts. They're made with flour, butter, eggs, vanilla, baking powder, and, as the name suggests, loads of sugar. In one sugar cookie, there are about seven grams of sugar.
"Derived from the name itself, the highest ingredient content in a sugar cookie is sugar. It's what makes the dessert [what] it is," Pemberton says. "Christmas dinner set-ups always entail sugar cookies, mostly decorated Christmas-like, and while this may seem enticing and a cute little dessert, it's high in calories and sugar and you wouldn't want to eat so many. These sugar desserts contain 160 calories per 16 grams and an average sugar cookie weighs 20-30 grams. That amount of calories won't help your waistline."
Yikes! And that isn't even including the frosting and sprinkles that are often used to decorate. If you're worried about unhealthy holiday desserts, you might want to check out these two sweet treats you can enjoy over the holidays without worrying about weight gain.
Pecan Pie
Pecan pie, a delectable and iconic dessert, has firmly entrenched itself as a beloved treat, especially during the festive season of Christmas. Characterized by its rich, buttery filling and a generous layer of pecans atop a flaky crust, this indulgent dessert has become synonymous with holiday celebrations. However, its sweet reputation extends beyond the joyous festivities, as pecan pie is notorious for being high in sugar, making it both a delightful and calorific addition to the Christmas dessert table.
"Pecan pie typically features a sugary filling made with ingredients like corn syrup and sugar, contributing to a significant amount of added sugars in a single slice. The high sugar intake can lead to blood sugar spikes, potentially increasing the risk of insulin resistance and weight gain. Moreover, pecan pie often contains a substantial amount of butter and may lack essential nutrients," says Richards.
She concludes by saying the amount of surplus sugars, unhealthy fats, and high caloric density can lead to the overconsumption of calories, adversely affecting overall health. For individuals prioritizing their well-being, it is recommended to choose healthier dessert alternatives or savor pecan pie in moderation, particularly during the festive season.
Peppermint Bark
Peppermint bark, a beloved Christmas confection, holds a special place in the holiday dessert lineup. This festive treat typically consists of layers of white and dark chocolate adorned with crushed peppermint candies, creating a delightful combination of sweet and minty flavors. However, indulging in the joyous charm of peppermint bark comes with a caveat – it tends to be high in sugar.
Chun says "peppermint bark is an example of a high sugar Christmas dessert that can be detrimental to overall health when consumed in excess. Reducing excessive sugar consumption can contribute to a decreased risk of chronic diseases such as heart disease, diabetes, and obesity. Decreasing sugar intake can lead to better dental health by lowering the risk of tooth decay and cavities."
She further notes that opting for desserts with lower sugar content can contribute to improved control of blood sugar, especially for individuals managing diabetes or prediabetes. The decision to choose desserts with reduced sugar levels diminishes the likelihood of experiencing abrupt spikes and drops in blood sugar, fostering more stable and balanced glucose levels.
