Many people have a sweet tooth – including me! It doesn’t mean you are bad or weak. It’s just a preference issue; different people crave different things. The matter boils down to your choices – choosing healthier sweets, and the quantities you consume. If you have a sweet tooth, learn the benefits of sweets and healthy sweet treat ideas.
Benefits of Sweets
Many people love sweets. They consume milkshakes from fast food places, baking goods, or highly processed products full of high fructose corn syrup, artificial sweeteners, toxic coloring food dyes, additives, and trans-fats but all these increase the toxic load on your body. Their consumption is strongly linked to weight gain, obesity, inflammation, cancer development, type 2 diabetes, tooth decay, energy imbalances, non-alcoholic fatty liver disease, aging skin, mood swings, anxiety, and symptoms of depression.
If you have a sweet tooth, don’t despair because sweets can be good for you. They can be advantageous not only for your body but for your mind. I’m referring to sweets that contain healthy ingredients such as fruits, coconut milk, cacao, coconut oil, raw honey, raw nut butter, etc. Consuming these ingredients in a clean form (organic) provides your body with antioxidants, vitamins, protein, healthy fats, and carbs.
Contrary to popular belief, here are some of the various benefits of sweets:
Mood Improvement
Sweets can lift your mood, bringing feelings of well-being. These can increase serotonin production (a compound that acts as a neurotransmitter and is involved in mood regulation and sleep). A serotonin-rich diet can help fight depression, anxiety, and sleep disturbances. Some of the foods that help elevate serotonin include those rich in:
- Vitamin B: whole grains, bananas, dairy products, eggs
- Essential Fatty Acids: flaxseeds, chia seeds, walnuts, dark chocolate, avocado, coconut
- L-Theanine: green tea, matcha
- Magnesium: dark chocolate, cashews, almonds, peanut butter, avocados, carrots, black beans
Staying on Track
Another benefit of sweets is that they can help you stay on track. Most people who have cravings for sweets and get into a strict weight loss program feel deprived. After dieting for a while, they revert to their normal eating habits and even binge, sabotaging their fitness goals. If you incorporate healthy sweets into a healthy balanced diet and exercise routinely, there is no need to “cheat” because sweets are already part of your regimen.
Higher Fruit and Veggie Intake
If you don’t consume enough fruits and veggies in your diet, desserts that incorporate these foods can offer an opportunity to increase your intake. This will give your body more antioxidants and fiber. Some of the fruits and vegetables that you can incorporate include carrots, avocados, zucchini, sweet potato, lemons, and pumpkin. You can even add superfood blends, converting those sweet treats into ultra-healthy ones.
Increased Energy
Sweet compounds provide you with a direct dose of energy. Some of the ingredients you can incorporate are simple carbs, which enter the bloodstream faster. When glucose enters your blood, insulin is released, which transports glucose into cells and is used to generate energy.
Keep in mind that the overconsumption of simple carbs -just like with any other macronutrient- will lead to fat storage. Also, if you have diabetes, you should focus on complex carbs instead of simple carbs.
Healthy Blood Pressure
There are foods that help maintain a healthy blood pressure. White beans, yogurt, fruits, red peppers, sweet potatoes, quinoa, avocados, flax seeds, cocoa, and pistachios are some examples. So making desserts containing these foods can be an asset.
Increased Protein
Increasing your protein intake is another benefit of eating sweets. You can increase your protein intake by making smoothies, desserts, or ice cream using a clean protein powder and mixing it with frozen fruit, coconut water, kefir, or milk. You’ll be surprised at how delicious these can be!
Healthy Sweet Treat Ideas
Having healthy sweets, it’s just a matter of being creative. Here are some healthy sweet treat ideas:
Fruit-Based Desserts
Including fruits is a healthy sweet treat idea that can be enjoyed any time:
- Frozen Banana Bites: Dip banana slices in dark chocolate and freeze them.
- Apple Nachos: Thinly sliced apples drizzled with almond butter and sprinkled with granola and dark chocolate chips.
- Stuffed Dates: Dates filled with almond butter or peanut butter and topped with a sprinkle of sea salt or coconut flakes.
Yogurt Treats
- Greek Yogurt Parfaits: Layer Greek yogurt with fresh berries, honey, and granola.
- Kefir Bark: Spread kefir on a baking sheet, top with fruits, nuts, and a drizzle of honey, then freeze and break into pieces.
Nut and Seed Snacks
- Energy Balls: Combine oats, peanut butter, honey, dark chocolate chips, and chia seeds, then roll into balls.
- Nutty Bars: Mix nuts, seeds, and dried fruits with a bit of honey, press into a pan, and bake.
- Granola Bars with Seeds: Granola bars made with a mix of seeds (like pumpkin, sunflower, and chia) and dried fruits can be a good source of essential fatty acids.
Baked Goods
- Banana Bread: Make a healthier version using whole wheat flour, ripe bananas, a little honey, and nuts.
- Oatmeal Cookies: Use oats, almond flour, a bit of honey or maple syrup, and dark chocolate chips or raisins.
- Flaxseed Cookies: Adding ground flaxseeds to your cookie recipe can boost their EFA content.
- Walnut Brownies: Adding walnuts to brownies made with cacao and almond flour can provide a sweet treat that is also rich in essential fatty acids.
Chocolate Delights
- Dark Chocolate: Opt for dark chocolate with at least 70% cocoa, which is lower in sugar and higher in antioxidants. Plus, dark chocolate paired with nuts like almonds or walnuts can be both a tasty and nutritious snack, containing significant amounts of omega-6.
- Chocolate Avocado Pudding: Blend ripe avocados with cocoa powder, honey or maple syrup, and a splash of vanilla extract to create a creamy, nutritious dessert.
Smoothies and Popsicles
Another healthy sweet treat idea is to make smoothies and popsicles which are very easy and fast to make:
- Green Smoothie: Blend spinach or green superfoods, organic protein powder, banana, mango, and almond milk or coconut water.
- Fruit Popsicles: Puree your favorite fruits and freeze them in molds for refreshing popsicles.
Other Creative Ideas
- Chia Seed Pudding: Mix chia seeds with milk or a milk alternative, and a sweetener like raw honey or maple syrup, let it sit overnight, and top with fresh fruit.
- Homemade Granola Bars: Combine oats, nuts, dried fruits, and a binder like honey or almond butter, press into a pan, and bake.
- Coconut Macaroons: Coconut macaroons made with shredded coconut, almond flour, and egg whites can be a sweet way to include these fats in your diet.
- Almond Butter Energy Balls: Combining almond butter with oats, honey, and a bit of dark chocolate can make for a sweet and satisfying snack.
- Healthy Protein Pancakes:
These healthy sweet options are delicious and packed with nutrients, making them a great alternative to traditional sugary treats. Yet, keep in mind that the overconsumption of sweets can lead to fat storage. It’s not only about the choice of ingredients but the amount of food you consume.
As you can see, if you have a sweet tooth, you don’t have to worry. The benefits of sweets are vast. These include increasing your fruit, veggie, healthy fat, and protein intake, helping you stay on track, and giving you extra energy. Now that you have healthy sweet treat ideas, you can satisfy your cravings without compromising your nutrition.
To a Fitter Healthier You,
The Fitness Wellness Mentor
Guilt Free Desserts
