It may seem impossible to find a delicious dessert that’s also good for you, but healthy dessert is possible — you just have to know the right ingredients to use. Knowing the ingredients you’re using will also help you understand how many calories you’re taking in, something many people misjudge. According to an article published in the British Medical Journal, two-thirds of people who responded to a survey underestimated how many calories they were taking in. By using healthy ingredients and knowing their nutritional information, you can make better choices while baking.

Apple sauce
Tasty treats tend to be high in fat. Unfortunately, foods that are high in fat can trigger symptoms in patients with MS. One way to lower the fat in your treats and make them healthier is to use applesauce instead of oil. Just replace the oil with three-quarters the amount of applesauce.

Avocado
Everyone is crazy about avocados these days, but have you ever tried putting them in your dessert? Avocado is a great substitute for butter (just make sure your friends know where the greenish tint is coming from) and your desserts will have the same consistency. As an added bonus, avocados have many health benefits, including reducing inflammation, which could be beneficial for patients with osteoarthritis.

Mashed banana
You might think we’re bananas for suggesting this substitute, but bananas can actually take the place of butter in some recipes! Not only do bananas offer lots of potassium, a study reported at the 2014 annual meeting of the American Thoracic Society found that COPD patients who ate more bananas tended to have better lung function and fewer symptoms. Start by using half as much mashed banana as you would butter.

Greek Yogurt
Plain nonfat Greek yogurt is high in protein and calcium, which makes it a perfect substitute in baked goods. It can be used in place of sour cream, butter and even oil. For those with HIV/AIDS, lowering fat in recipes can ease diarrhea symptoms. When you’re substituting for sour cream, you can use the same amount, but when substituting for butter, use only half the amount of Greek yogurt. For example, replace 1 cup butter with a half cup Greek yogurt, or substitute a cup of oil with three-quarters cup of Greek yogurt.

Reduced sugar
Here’s the not so sweet truth about sugar – too much of it in your diet may increase your risk for heart disease. But don’t worry, there’s good news! You don’t have to weigh down your desserts with lots of sugar to make them delicious, most treats can still be just as tasty with half the sugar a recipe calls for.

Sugar substitutes
We’re all too familiar with the not-so-sweet facts about sugar, such as bigger waistlines and higher risk of heart disease. For patients with diabetes, sugar can lead to dangerous increases in blood sugar. In most recipes, you can substitute sugar with low-calorie sweeteners. Make sure to check the package of your sweetener to see how to convert the amount for your recipe.

Dried fruits
Chocolate can be very delicious, but for people with irritable bowel syndrome (IBS) and similar conditions, chocolate might trigger symptoms. A good replacement for chocolate chips in baked goods is dried fruit, such as raisins or dried cranberries.

Dark chocolate
For people who don’t have IBS and would like to have a little bit of chocolate every once in a while, here’s some great news: Dark chocolate is full of antioxidants! So try replacing milk chocolate with dark because antioxidants offer great benefits, especially to those with rheumatoid arthritis. Studies have shown that antioxidants have anti-inflammatory effects.

Almond flour
For those who have celiac disease, glutenous products can’t be used in baking. Almond flour is a great alternative to regular all-purpose flour and is gluten free.

Bean flour
Bean flour is another great alternative to all-purpose flour because it provides a good source of fiber and protein. High fiber foods can help prevent constipation. Bean flour is also gluten-free and can be a great option for patients with celiac disease.

Almond milk
Lots of baking recipes call for milk. Although milk can have health benefits for many people, it may not be the best option for those with IBS. Luckily, there are many liquids that can work just as well in your sweet treats. Almond milk is a great substitute and a friendly choice for patients with IBS.

Source Daily Rx
Reviewed by: Joseph V. Madia, MD