Indulging in desserts without worrying about weight gain may sound too good to be true, but low-calorie, high-fiber options make it possible. These desserts offer a delightful balance of sweetness and nutrition, often incorporating ingredients like fruits, nuts, and whole grains. By focusing on fiber-rich components, you not only satisfy cravings but also promote feelings of fullness and promote a healthy digestive system.
We spoke with Dr. Sharmela Devi G, a registered dietitian nutritionist, Joanna Wen, certified health coach and founder of Spices & Greens, and dietitian Catherine Gervacio, to learn about four low-calorie, high-fiber sweet treats that can also aid in weight loss. They revealed that cottage cheese with fruit, Greek yogurt parfait, goji berries, and coconut chia popsicles are the ones to indulge in. Read on to find out why.
1. 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."
2. 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 taste but also provides a nutritious and filling 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 states.
She says to "combine Greek yogurt with a small amount of honey or maple syrup, fresh berries, and a sprinkle of granola or nuts."
3. 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."
4. Coconut Chia Popsicles
These refreshing popsicles are not only a tasty indulgence but also a nourishing option for those seeking a healthier dessert alternative. Packed with chia seeds, known for their abundant fiber content and omega-3 fatty acids, and infused with the tropical flavor of coconut milk, these popsicles provide a burst of flavor without the excess calories.
"Coconut is a flavorful and creamy ingredient for a popsicle and it will certainly go well with chia seeds," Gervacio 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."
If you like your dessert more on the ultra-sweet side, she has a tip for you: "This dessert is already flavorful, but adding non-caloric sweetener for this won’t hurt."
