There has been an increase in chronic inflammatory diseases due to lifestyle changes, obesity rates, environmental factors, genetic factors, and unhealthy gut microbiomes. Anti-inflammatory foods play a significant role in decreasing inflammation in the body and can support the prevention of chronic diseases.
Anti-inflammatory foods and ingredients can be utilized creatively to make desserts that satisfy sweet tooth cravings without being detrimental to health. Eating healthier doesn't have to require extra headaches or too much effort. Experimenting with different anti-inflammatory ingredients can be fun! The goal of this article is to provide helpful tips and inspiration for incorporating more anti-inflammatory foods into your desserts.
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Understanding Inflammation and Diet
Acute inflammatory responses are needed for survival and are the body’s way of protecting itself. Blood and immune cells are activated to heal damaged tissues and to rid the body of harmful substances. Inflammation is needed; however, when it becomes chronic, it can cause continuous damage and lead to health conditions.
With the advances in modern medicine, life expectancies have doubled worldwide in the past 150 years. The prevalence of communicable diseases is declining; however, we are seeing the development and progression of non-communicable chronic diseases, including neurodegenerative diseases, cardiovascular diseases, and cancer.
Chronic inflammation is a continuous firing of inflammatory responses that can last months or years. These responses can lead to disease progression, immune system dysfunction, and tissue damage. Patients with chronic inflammation may experience frequent infections, fatigue, skin or digestive issues, chronic pain, or autoimmune conditions.
Some ingredients may worsen inflammation, while other ingredients decrease inflammation, such as antioxidants, healthy fats, and certain nutrients. Antioxidants like Vitamin C, Vitamin E, and carotenoids can neutralize free radicals and reduce oxidative stress and inflammation.
Polyphenols like dark chocolate, berries, and tea have anti-inflammatory and antioxidant effects. Omega-3 fatty acids like fatty fish, flaxseeds, and walnuts reduce inflammatory molecules like cytokines and prostaglandins. Phytochemicals in fruits and vegetables have been shown to diminish symptoms of chronic diseases such as cardiovascular disease, arthritis, diabetes, and asthma.
Foods known to reduce inflammation include:
- Oily fish such as salmon or tuna
- Nuts and seeds
- Fiber
- Fruits such as strawberries, blueberries, blackberries, and cherries
- Olives and olive oil
- Tea
- Probiotics and prebiotics
- Legumes such as lentils
- Spices such as ginger and turmeric
Key Anti-Inflammatory Foods
Anti-inflammatory benefits can be sought out in every meal, including dessert. Incorporating the following anti-inflammatory foods and ingredients should be considered when living a healthy lifestyle.
- Berries: Berries like blueberries are rich in antioxidants like anthocyanins and polyphenols that help protect against inflammation and oxidative stress. Berries are a good source of vitamins and minerals, especially vitamin C, vitamin K, and manganese.
- Dark chocolate: Studies show that dark chocolate intake decreases pro-inflammatory stress responses. It has been found to alter insulin signaling, providing protection from diabetes. It reduces oxidative stress and improves mitochondrial activity, reducing free radicals and protecting against oxidative stress.
- Green Tea: Green tea is rich in catechins, or natural polyphenic phytochemicals. Studies show an association of the consumption of catechin-rich foods with the prevention and treatment of chronic diseases, such as inflammatory bowel disease.
- Ginger: Ginger has been found to have anticancer properties with its gingerols, shogaol, and paradols.
- Turmeric: The spice turmeric has long been known for its medical effects. It is a major source of polyphenol curcumin and has been found to aid in the management of anti-inflammatory conditions, including metabolic syndrome, anxiety, hyperlipidemia, and arthritis.
- Garlic: Garlic has immune-boosting properties and has been found to have a protective effect against cancer.
- Nuts and seeds: Nuts are packed with bioactive nutrients such as Vitamin E, copper, selenium, monounsaturated fatty acids (MUFAs), polyunsaturated fatty acids (PUFAs), and non-nutrients fiber, polyphenols, and phytosterols and have been found to reduce oxidative stress and inflammation.
- Extra virgin olive oil: Olive oil has a high content of unsaturated fatty acids and polyphenols, most notably oleuropein and hydroxytyrosol. It may prevent cardiovascular diseases and reduce gut inflammation.
Incorporating Anti-Inflammatory Foods into Desserts
Discover how to elevate your dessert recipes with delicious anti-inflammatory ingredients that support your overall health.
Fruit-Based Desserts
Incorporating fruits such as berries into desserts is one of the easiest and most refreshing ways to add anti-inflammatory properties. Berries can be added to parfaits, muffins, pudding, crumbles, smoothie bowls, or with creating frozen yogurt. The following are standard recipe outlines, however, you can always experiment with your own favorite foods and ingredients!
Berry Chia Seed Pudding
Ingredients:
- 1 cup berries of your choice
- ¼ cup chia seeds
- 1 cup almond milk or other plant-based milk of your choice
- 1 tbsp 100% male syrup or honey
- ½ tsp vanilla extract
Instructions:
- Stir in all ingredients in a bowl and let fir for 5-10 minutes.
- Cover and refrigerate overnight, when the mixture should become a pudding consistency.
- Top with more berries, nuts, seeds, or dark chocolate!
Berry Muffins
Ingredients:
- 1 1/2 cups berries of your choice
- 1 1/2 cups almond flour or whole wheat flour
- ½ cup rolled oats
- 2 tsp baking powder
- ½ tsp baking soda
- 1/2 cup 100% maple syrup or honey
- 1 cup Greek yogurt or plant-based yogurt of your choice
- ¼ cup almond milk or plant-based milk of your choice
- ¼ cup melted coconut oil
- 1 tsp vanilla extract
- Pinch of salt
Instructions:
- Preheat the oven to 375 degrees F and line a muffin tin with paper liners.
- Mix dry ingredients together in a large bowl (oats, flour, baking powder, baking soda, salt).
- Mix wet ingredients together in a large bowel (maple syrup or honey, yogurt, milk, coconut oil, vanilla extract).
- Combine wet ingredients to the dry ingredients, then mix in berries.
- Place batter in baking cups, base for 18-20 minutes or until the toothpick comes out clean.
Other recipes to consider that incorporate berries:
No Bake Lemon Blueberry Cheesecake Bars
Chocolate Delights
Dark chocolate has anti-inflammatory properties and a multitude of other health benefits. It's been found to lower hypertension, or high blood pressure, improve mood and fatigue, and regulate insulin and vascular functions. Dark chocolate is rich in flavonoids, plant chemicals that act as antioxidants, playing a role in heart health and cancer prevention.
In order to maximize benefits without adding too much sugar, choose high-quality dark chocolate with a high cocoa content (70% or higher) and use more natural sweeteners such as honey or 100% maple syrup. Portion control is important to keep in mind when it comes to adding chocolate and pairing it with whole fruits, nuts, and seeds adds a delightful fiber-filled combination. You may consider chocolate covered strawberries or bananas, chocolate nut clusters, or avocado mousse.
Dark Chocolate Nut Clusters
Ingredients:
- 2 cups dark chocolate 70% or higher cocoa, melted
- 2 cups mixed nuts (walnuts, almonds, pistachios)
Instructions:
- Melt the dark chocolate in the microwave or double boiler, stirring frequently.
- Stir in the mixed nuts.
- Line a baking sheet with parchment paper, placing a spoonful of the combination on the sheet.
- Refrigerate for a minimum of 4 hours until chocolate is set.
Dark Chocolate Avocado Mousse
Ingredients:
- ½ cup dark chocolate chips, melted
- ¼ cup 100% maple syrup or honey
- 1 tsp vanilla extract
- Pinch of salt
- ¼ cup cocoa powder
- 2 ripe avocados
Instructions:
- Melt chocolate in the microwave or double boiler, stirring frequently.
- In a blender, combine all ingredients, blend until creamy.
- Chill in the refrigerator for a minimum of 4 hours.
Other recipes to consider that incorporate dark chocolate:
Nutty and Seed Creations
Incorporating nuts and seeds into desserts as toppings or in crusts adds protein, flavor, and texture. Consider topping frozen yogurt or ice cream with nuts for an added crunch. A gluten free flour alternative could be using almond or other nut flours. Cheesecake or pie crusts could be created using ground nuts mixed with sweeteners and butter.
Healthy Homemade Granola Recipe
Ingredients:
- 3 cups old-fashioned oats
- 1 cup almonds, chopped
- 1 cup walnuts, chopped
- ½ cup sunflower seeds
- ½ cup pumpkin seeds
- ¼ cup chia seeds
- ½ cup unsweetened coconut flakes
- Pinch of salt
- 1 tsp cinnamon
- ½ tsp ground nutmeg
- ⅓ cup 100% maple syrup or honey
- ½ cup coconut oil, melted
- 1 tsp vanilla extract
Instructions:
- Preheat the oven to 325 degrees F, line a baking sheet with parchment paper.
- Mix all dry ingredients in a bowl, and all wet ingredients in a separate bowl.
- Combine together and spread onto a baking sheet. Bake for 20-25 minutes.
- You can add dates, cranberries, cocoa nibs, or other ingredients of your choice, get creative!
Spiced Desserts
Adding spices to dessert can add strong flavors, especially ginger and turmeric. Start with small amounts and adjust to taste. These spices also pair well with cinnamon, honey, vanilla, and citrus.
Turmeric-Infused Golden Milk Ice Cream
Ingredients:
- 2 cups coconut milk, full-fat
- 1 cup almond milk or preferred plant-based milk
- ½ cup 100% maple syrup or honey
- 2 tsp ground turmeric
- 1 tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp ground black pepper (enhances turmeric absorption)
- 1 tsp vanilla extract
- Pinch of salt
Instructions:
- In a saucepan, combine coconut milk, albumin milk, and maple syrup or honey, heating over medium heat and stirring frequently.
- Whisk in spices, then allow mixture to cool to room temperature.
- Transfer to the refrigerator and chill overnight.
- Churn the ice cream in an ice cream maker.
- Freeze for a minimum of 4 hours.
Ginger Spiced Apple Crumble
Ingredients:
Filling:
- 6 medium apples, peeled and sliced
- 2 tbsp fresh ginger, grated
- 2 tbsp 100% maple syrup or honey
- 1 tbsp lemon juice
- 1 tsp ground cinnamon
- ¼ tsp ground nutmeg
- 1 tsp vanilla extract
- ¼ tsp ground cloves
Topping:
- ½ cup whole wheat or almond flour
- 1 cup rolled oats
- ½ cup chopped nuts (almonds, walnuts, pecans)
- ¼ cup coconut oil, melted
- ¼ cup 100% maple syrup or honey
- 1 tsp ground cinnamon
- Pinch of salt
Instructions:
- Preheat the oven to 350 degrees F.
- In a large bowl, combine all filling ingredients.
- In a separate bowl, combine all topping ingredients.
- Place filling in a baking dish, and spread topping over filling.
- Bake for 40-45 minutes, or until the apples are tender.
Other recipes to consider that incorporate ginger or turmeric:
Apricot Turmeric Lemon Energy Bars
Whole Grain Goodies
There are healthier substitutes than using refined flour in baking. White flour is stripped of its nutrients, leading to empty calories with a low nutritional value. To substitute 100% whole wheat flour for white flour, use 1 cup of whole wheat to equal ⅞ of a cup of white flour.
Coconut flour is a gluten-free substitute to consider, ¼ to a ⅓ cup of coconut flour for 1 cup of regular flour. Coconut flour is more absorbent, therefore adding extra eggs is recommended.
Nut flours are higher in protein than regular flour and are gluten-free. Almond flour can be substituted for a 1:1 ratio.
Oats are high in fiber and have a role in stabilizing blood sugar. Old-fashioned oats can be substituted for up to a ⅓ of the flour in the recipe.
Tips for Healthy Dessert Preparation
Reducing sugars and unhealthy fats in desserts can be healthier without deducting flavor. Natural sugars such as fruits can enhance sweetness in desserts. Sweet vegetables such as sweet potatoes, beets, and carrots can also be considered. Natural sweeteners such as maple syrup, honey, coconut sugar, and dates can be used as sweeteners.
Unhealthy fats can be substituted for healthy fats, such as avocados, coconut oil, and nut butter. Natural spices such as cinnamon, nutmeg, cloves, and vanilla extract can enhance flavors in healthier desserts.
Mindfulness of limiting portion sizes is important to regular blood sugar levels and prevents overeating.
Potential Challenges and Solutions
There are many common challenges in making desserts healthier. Reducing sugar content or texture changes can make desserts less appealing. However, experimenting with healthier sugar alternatives or finding healthier recipes with the right balance can be just as satisfying.
Incorporating more healthier substitutions contributes to a healthier lifestyle. Substitutions may be difficult at the start because it's something new that deviates from “the norm”. However, in time you can become used to healthier alternatives and even begin to prefer them.
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Key Takeaways
- Chronic inflammation damages healthy cells, tissues, and organs, leading to disease and illness. Chronic inflammation is associated with conditions such as heart disease, diabetes, cancer, and arthritis.
- Incorporating anti-inflammatory foods and ingredients into desserts can provide the optimal balance of satisfaction and satiety while also supporting health. Foods high in antioxidants, fiber, and healthy fats can help balance blood sugar, increase nutrient density, and aid in reducing chronic inflammation.
- A great place to start is beginning to make healthier ingredient swaps, such as almond flour for normal flour, and natural sweeteners such as maple syrup, honey, or coconut sugar for regular sugar.
- Eating healthy can be a fun experience filled with experimentation and creativity. Engaging family members and creating baking as a social activity can make transitioning to healthier eating easier. A gradual swap of healthier ingredients can make the process more effortless.
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