You can have your cake…and eat (a little bit of it) too! It really is possible to enjoy a treat without the sugar shock. So, how is this possible? Well, lowering sugar and increasing fat for starters. Read on to discover 3 treats that are savory, filling, and decadent – you’ll never believe they’re actually good for you!

I am a huge advocate for low, to NO sugar in my diet. That is, added sugar and foods that are naturally higher in sugar. For example, I would choose 1 cup of raspberries (5 grams) over 1 large apple (23 grams) or 1 banana (17 grams). Now, I am not saying that I don’t eat ALL fruits, I am just explaining how easily sugar can add up in your diet.

You might also be surprised to know that lower fat versions of the same foods simply add sugar when removing fat content. I say it all the time, ‘fat doesn’t make you fat, sugar does’. So, why choose a “low-fat” or fat free version of something when the manufacturer has simply removed fat and added sugar?! The best example of this is yogurt. Check out some of the low-fat yogurts. They are full of added sugar – some as much as 30grams! That is more than most candy bars.

Now, I am human and like to enjoy life – enjoying good food is part of that. Instead of downing an extremely high sugar food, look for foods that have natural sugar plus, protein and fat. The protein and fat in the following foods will slow the absorption of the sugar, reducing the chance of an energy spike and a crash later. Plus, you will lower your risk of diabetes, heart disease, and manage a healthy body weight as well.

Protein Powder Cake

  • 1 scoop vanilla protein powder (I use SFH whey)
  • 1T cashew nut butter (I love Trader Joe’s Cashew Butter)
  • 2 rice cakes (I love Lindburgh Farms organic!)

Mix thoroughly – it can get a little sticky but, keep working it.

Spread this mixture over the rice cakes and enjoy!

Sinful Spoonful

  • 1T Cashew or almond butter (1 big spoonful!)
  • 2 Ghiradelli dark chocolate chips (80% cacao)

Scoop a spoonful of the nut butter and top with your chocolate chips. This lower sugar version of a peanut butter cup is a great way to satisfy a sweet tooth. Plus, you get the added benefit of antioxidants and healthy fats!

Dark Chocolate in Disguise

Blend the ingredients above (coconut oil and EITHER of the chocolate options, not both). I blend mine in a Nutri bullet blender

Spread over a cookie sheet covered with parchment paper

Freeze for about 10-20 minutes. Remove from the freezer and break into bite-sized pieces.

You can enjoy a sweet treat without causing a huge insulin spike or damage your hard work in the gym. Just include protein and fat and you are good shape – enjoy! If you want more information on how to care for your body with food and/or exercise, Contact Us!