Although you may think you can’t satisfy your sweet tooth and lose weight, experts say that there are certain desserts that you can enjoy and still shed pounds. And, for the celiacs and non-gluten eaters alike, there are even gluten-free desserts that are just as healthy as they are delicious!
If you’re not familiar with gluten, experts define it as a mixture of proteins found in wheat, barley, rye, and triticale. Gluten helps the dough rise in baked goods. However, some people have a medical condition called celiac disease or a sensitivity to gluten, so consuming it can lead to various health issues, including digestive problems, inflammation, and damage to the small intestine. That’s why many people who suffer from gluten intolerance opt for gluten-free meals which are made using alternative flours and ingredients that do not contain gluten. Some common gluten-free flours include rice flour, almond flour, coconut flour, and sorghum flour.
To learn more we spoke with Mary-Ellen Sabat, a nutritionist and founder of BodyDesigns by Mary, and Lisa Richards, a nutritionist and author of the Candida Diet. They agree that the best, gluten-free desserts for weight loss are coconut flour banana bread, berry chia pudding, flourless chocolate avocado brownies, and a Greek yogurt parfait. This is because these delicious desserts are lower in refined carbohydrates, and higher in fiber, healthy fats, and protein so you can feel satisfied and won’t overeat. Find out more about these tasty desserts below!
1. Coconut Flour Banana Bread
Sabat first recommends banana bread made with coconut flour as a weight-loss-friendly, gluten-free dessert.
Ingredients:
¾ cup coconut flour
4 ripe bananas, mashed
4 large eggs
¼ cup coconut oil, melted
¼ cup honey or maple syrup
1 teaspoon vanilla extract
1 teaspoon baking powder
½ teaspoon cinnamon
Pinch of salt
Recipe:
1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
2. In a large bowl, mix together 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 combined.
5. Pour the batter into the prepared loaf pan and smooth the top.
6. Bake for about 45-55 minutes or until a toothpick inserted into the center comes out clean.
7. Allow the banana bread to cool before slicing.
2. Berry Chia Pudding
Richards and Sabat agree that mixed berry chia seed pudding is a delicious and healthy dessert for weight loss.
Ingredients:
½ cup chia seeds
2 cups unsweetened almond milk (or any non-dairy milk)
1 tsp.. stevia
Fresh berries for topping
Recipe:
1. In a bowl, combine the chia seeds and almond milk. Stir well.
2. Let the mixture sit for 5 minutes, then stir again to break up any clumps.
3. Cover the bowl and refrigerate for at least 2 hours or overnight.
4. When ready to serve, sweeten with stevia if desired and top with fresh berries.
3. Flourless Chocolate Avocado Brownies
Richards also recommends making flourless chocolate avocado brownies if you suffer from gluten intolerance and want to satisfy your sweet tooth.
Ingredients:
2 ripe avocados
½ cup unsweetened cocoa powder
½ cup honey or maple syrup
2 eggs
1 tsp vanilla extract
½ tsp baking powder
¼ tsp salt
½ cup dark chocolate chips (optional)
Recipe:
1. Preheat the oven to 350°F (175°C) and grease a baking dish.
2. In a food processor, blend the avocados until smooth.
3. Add cocoa powder, honey or maple syrup, eggs, vanilla extract, baking powder, and salt to the food processor. Blend until well combined.
4. If desired, stir in the dark chocolate chips.
5. Pour the batter into the prepared baking dish and spread it evenly.
6. Bake for 20-25 minutes or until a toothpick inserted in the center comes out clean.
7. Allow the brownies to cool before slicing and serving.
4. Greek Yogurt Parfait
A Greek yogurt parfait is a simple and tasty meal you can have for dessert if you're trying to lose weight, Sabat says.
Ingredients:
1 cup plain Greek yogurt
1 cup mixed fresh berries
1 tsp. stevia
¼ cup grain-free granola
Recipe:
1. In a glass or bowl, layer the Greek yogurt, fresh berries, and sprinkle with stevia.
2. Repeat the layers until all the ingredients are used.
3. Top with grain-free granola for added crunch.
These desserts can be beneficial for weight loss for many reasons. Sabat says, "They are generally lower in refined carbohydrates and have a higher nutritional content compared to traditional desserts containing gluten. They are 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 spikes and crashes, which can be beneficial for weight management.
Specifically, Richards says that the flourless chocolate avocado brownies are gluten-free and rich in healthy fats from avocados. "They are lower in carbohydrates compared to traditional brownies made with wheat flour, which can be beneficial for weight loss," she explains. "Additionally, avocados provide dietary fiber and monounsaturated fats that help promote satiety and regulate blood sugar levels."
The mixed 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 liquid and expand, creating a feeling of fullness and reducing appetite. This pudding is low in calories and high in nutrients, making it a satisfying and weight-loss-friendly dessert option," Richards says. "The use of unsweetened almond milk or coconut milk further helps to keep the calorie content low." It's also essential to remember to moderate the portion size and consider the 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 that you can enjoy and still lose weight. Richards and Sabat recommend coconut flour banana bread, berry chia pudding, flourless chocolate avocado brownies, and a Greek yogurt parfait because they're lower in refined carbohydrates, 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!
