Do you have a terrible sweet tooth? Researchers have found a better way to satisfy it.
It will keep your favorite dessert on the menu while reducing fat and sugar content and increasing whole food nutrients and fiber. No artificial sugar, cream or butter substitutes are required.
It’s not a bad proposition. But to sweeten the deal, consider this: After actually eating it, people actually prefer the healthier version over the traditional version, according to new research. The authors call this change a “dessert turnaround.”
Here’s how it works: Rather than a slice of cake with a berry or two on top as decoration, replace it with a small slice with a big serving of fresh fruit and nuts. The same concept works for ice cream, waffles, parfaits and more.
“I’m a huge dessert lover,” author Amalie Kurzer told the Washington Post. “But you can make a delicious dessert that has lots of fruit, and it will be better for you.”
And according to a study, most people don’t feel like they’re missing out. Yes, really.
Desserts returned
The researchers offered the participants three desserts. Some received a traditional cake with a small side of berries and nuts (about 80% cake, 20% berries and nuts).
Another group received a cake filled with peach puree – it was sort of a “stealth” Kurzer dessert compared to hiding the veggies in your kid’s meatballs.
The last group received the upside-down dessert, which contained 80% fruit and nuts with just a little (20%) cake.
Participants rated the first two options about the same. But the “upside-down” dessert was rated much higher than the other options, meaning attendees enjoyed it more.
Kurzer says people don’t even really want the biggest slice of cake – they end up throwing away the leftovers.
“As humans, we crave variety in our diet, so a big piece of cake gets boring quickly, especially if it’s a cake that you know isn’t necessarily good for you,” she said. “People would just get sick of their cake. They’d eat a little bit and then be like, ‘Yeah, I’m done.'”
Why it matters
It’s no surprise that gluttony isn’t good for our health. But there’s a biological reason why sugary treats are so irresistible: we’re hardwired to seek out high-calorie foods for our evolutionary survival.
Dessert makes making better choices – which go against some of those instincts – a little easier, without sacrifice.
Not only does flipping reduce the sugar, fat, and possibly processed elements of your cake or ice cream, it also introduces all the benefits of nuts and berries.
Berries are rich in antioxidants, vitamins and minerals. Blueberries, for example, contain anthocyanins that fight inflammation and may improve brain, eye and heart health and even reduce the risk of cancer. Raspberries contain polyphenols that may also protect against cell damage and cancer.
Meanwhile, nuts are high in protein, healthy fats that lower cholesterol, and offer vitamin E, folic acid, niacin, magnesium, as well as heart-healthy phytochemicals and L-arginine.
Fruits in general and nuts are also rich in fiber, while traditional desserts made with white flour, sugar, butter and eggs contain little or none. Meat, eggs, and dairy products contain no fiber, while refined grains contain little or no fiber.
The best way to get it is to eat fruits, vegetables, whole grains, legumes, nuts and seeds.
That’s why 95 percent of Americans don’t get enough fiber, contributing to a number of public health problems, including colorectal cancer, a disease that’s skyrocketing among young people.
Kurzer notes that you can get creative with flipping desserts at home and, while you’re at it, try flipping your dinner, too. Consider adding more vegetables to your plate and cut out meat and processed grains – think rolls, white rice and pasta.
Gn Health
