Even though they’re marketed as healthy, low-calorie alternatives to your favorite treat, sugar-free desserts are often worse for your weight loss goals. This is because instead of natural sugars, these desserts are made from artificial sugar. Studies show that consistently eating artificial sugar can lead to a higher risk of stroke, heart disease, and unwanted weight gain.
To learn more about the downsides of sugar-free desserts, we spoke with Krutika Nanavati, a registered dietitian, nutritionist, and medical advisor at Clinicspots for Diet and Nutrition. She says that sugar-free desserts often contain fewer nutrients and often higher amounts of fat, calories, and carbohydrates than regular desserts. And, she adds, artificial sweeteners are typically sweeter than natural sugars which could lead to an increased desire for sweeter foods. Over time, these factors surrounding sugar-free desserts could contribute to weight gain over time. Read on to learn why these sweet treats can lead to faster weight gain!
Excessive Consumption Of Sugar-Free Desserts Can Lead To Weight Gain
With summer weight loss plans in full swing, it makes sense to reach for sugar-free desserts in hopes of improving overall health and shedding some pounds. But, Nanavati warns that sugar-free desserts are not as healthy as they seem. But before we get into how detrimental these sweet treats are for weight loss plans, let's first define sugar-free desserts.
"Sugar-free desserts are those that have been made with an artificial sweetener instead of natural sugar. Common artificial sweeteners used in these desserts include saccharin, sucralose, aspartame, and acesulfame potassium," Nanavati explains. She points out that these sweeteners can come in powder, syrup, or liquid drop form.
"The main reason why people who eat sugar-free desserts can gain weight faster is that these desserts contain fewer nutrients than regular desserts and often have higher amounts of fat, calories, and carbohydrates," Nanavati says. Plus, artificial sweeteners are usually more intensely sweet than natural sugars. "This could lead to an increased desire for sweeter foods in general—which could also contribute to weight gain over time."
That's why instead of eating sugar-free desserts on a diet, she recommends opting for fresh fruit whenever possible. "Fresh fruit is naturally low in calories and packed with essential vitamins and minerals. It's also much less likely to cause an intense craving for sweets later on," Nanavati notes.
"If you're looking for a sweet treat that won't sabotage your diet, there are plenty of delicious sugar-free desserts available," Nanavati recommends frozen Greek yogurt, chia seed pudding, avocado brownies, apple crisp with oat crumble topping, dark chocolate mousse made with avocados, and protein shakes made with almond milk and natural sweeteners like stevia or honey. Yum!
The Bottom Line
So, even though sugar-free desserts may seem like the healthier option for weight loss, that's not necessarily the case. Nanavati says that sugar-free desserts often contain fewer nutrients and often higher amounts of sugar, fat, calories, and carbohydrates than regular desserts—all of which can lead to weight gain. Instead, she suggests eating healthier, natural desserts like fresh fruit if you have a sweet tooth.
And if you really want to lose weight in time for summer, she also urges sticking to portion control, getting enough sleep, incorporating exercise into your daily routine, and avoiding processed and packaged foods. "Eating smaller portions can help you reduce calorie intake and ultimately lead to weight loss. Studies have shown that people who get enough sleep tend to make healthier food choices than those who don't," Nanavati points out.
"Exercising regularly has been proven to be one of the most effective methods for achieving and maintaining weight loss," she continues. "Avoid processed and packaged foods—these types of foods are often high in sodium, sugar, and unhealthy fats—which can all contribute to weight gain over time." Processed foods can also cause hair thinning.
By following all of Nanavati's above tips, you can still enjoy a tasty dessert without worrying about weight gain. "It's all about finding the right balance between nutrition and indulgence," she adds. We couldn't agree more!
