7 Sweets That Won’t Disrupt Your Hormones According to an RD

Imagine being able to indulge in your favorite desserts without disrupting your hormone balance. It's not just wishful thinking - it's entirely possible. As a registered dietitian keeping a close watch on food trends, I've observed a shift away from excessive sugar consumption, with sugar often being demonized. I'm not suggesting that you load up on sugar and expect to feel great, but I am saying that you can satisfy your sweet cravings while supporting hormone balance through your food choices.

In this post, I'm thrilled to share seven sweet treats that won't throw your hormones off track. By incorporating hormone-balancing foods, you can enjoy these treats all month long.

Nutrition for Hormone Balance

Before we dive into the fun part, let's discuss the crucial role nutrition plays in maintaining hormone balance. Hormones play a vital role in almost every bodily function, from metabolism to mood to reproductive health. Imbalances in hormone levels can lead to fatigue, mood swings, irregular periods, skin issues, weight fluctuations, and digestive problems. Understanding the basics of eating for hormone health is essential. Below, I've outlined some key concepts along with specific hormone-balancing foods and nutrients.

Blood Sugar Balance

Hormones and blood sugar balance are closely intertwined. Insulin, the primary hormone responsible for regulating blood sugar levels, ensures that our cells have enough energy to function properly, affecting our overall energy, mood, weight, and organ function. Maintaining stable blood sugar levels is crucial for sustained energy and mood. Pairing carbohydrates with fiber, unsaturated fats, and protein can help slow down the absorption of glucose into the bloodstream, preventing rapid spikes and crashes.

The recipes below incorporate sweet treats paired with healthy fats, fiber, and protein to support blood sugar balance.

The Power of Healthy Fats

Healthy fats are not only beneficial for blood sugar balance but also support hormone production and function. Avocado, nuts, seeds, and fatty fish contain essential fats that act as building blocks for hormones and aid in the transport of fat-soluble vitamins. Omega-3 fatty acids found in foods like chia seeds and walnuts have anti-inflammatory properties, further supporting hormonal health.

More Hormone-Balancing Healthy Foods, Nutrients

Selenium, zinc, and iodine play crucial roles in thyroid and hormone health. Selenium aids in thyroid hormone metabolism, zinc supports hormone synthesis and immune function, while iodine is essential for thyroid hormone production. Including selenium-rich foods like brazil nuts, zinc sources like oysters, and iodine-rich foods like seaweed in your diet can help maintain optimal thyroid function.

Chocolate & Hormones

Indulging in chocolate, especially dark chocolate, can be a treat that supports your hormones. Dark chocolate contains compounds like theobromine and caffeine, along with antioxidants, which may have mood-enhancing effects. Opt for dark chocolate with high cocoa content to enjoy its benefits while satisfying your cravings in a healthier way.

7 Hormone-Balancing Foods, Healthy Desserts

Hormone-Healthy Rocky Road

Indulge in this hormone-healthy rocky road that combines dark chocolate, healthy fats, fiber, protein, zinc, and iodine for a delicious treat that supports hormone balance.

Ingredients:

1 ½ dark chocolate bar (60% cocoa and above)

2 cups chopped almonds

¼ cup yogurt (Greek or dairy-free)

¼ cup flax seeds

¼ cup pumpkin seeds

1 cup pomegranates

1 cup Bran Flakes

8 chopped dates

Sprinkle of salt

Recipe:

- Chop ingredients

- Line a baking dish with parchment paper

- Melt chocolate and mix in yogurt

- Combine all ingredients thoroughly

- Add mixture to the baking dish

- Chill in the fridge until firm (2-3 hours)

Dates with Peanut Butter and Flaky Salt

Enjoy the sweet and savory combination of dates with peanut butter and flaky salt for a simple yet satisfying dessert.

Ingredients:

2 Dates

1-2 tbsp peanut butter

Sprinkle of salt

Frozen Yogurt Bark

Try frozen Greek yogurt bark as a protein-rich, low-sugar alternative to ice cream, with endless topping possibilities for a customizable treat.

Ingredients:

2 cups Vanilla Greek Yogurt

1/4 cup Pumpkin Seeds

½ cup Cherries (fresh or frozen)

¼ cup Dark Chocolate Chips/Crushed Squares

¼ cup Crushed Walnuts

2 tbsp Honey/Nut Butter (optional)

Recipe:

- Spread yogurt on a lined baking sheet

- Sprinkle toppings over the yogurt

- Drizzle with honey or nut butter (optional)

Chocolate Avocado Mousse

Experience the creamy texture of chocolate avocado mousse, a dessert rich in healthy fats and fiber that promotes healthy blood sugar levels.

Ingredients:

Flesh of 2 ripe avocados

1/4 cup regular cocoa powder

1/4 cup melted dark chocolate chips

3-4 tbsp milk of choice

1/2 tsp pure vanilla extract

1/4 cup maple syrup

Pinch of salt

Recipe:

- Blend all ingredients until smooth

Chocolate-Drizzled Strawberries with Coconut Whipped Cream

Indulge in chocolate-drizzled strawberries with coconut whipped cream for a decadent yet healthy dessert option.

Ingredients:

One Container of Strawberries

½ Cup Dark Chocolate Chips

Zuma Valley Coconut Cream (or 1 Can Full Fat Coconut Cream)

1/4 cup pure maple syrup (or sweetener of choice)

Recipe:

- Melt Chocolate Chips and drizzle over strawberries

- For homemade coconut whip: Chill coconut cream, whip, and sweeten

Bone Broth Hot Cocoa

Experience the protein-rich indulgence of bone broth hot cocoa, a trending treat that combines protein with chocolate for a satisfying drink.

Ingredients:

1 Cup Bone Broth

½ cup milk or milk alternative

2-3 tbsp dark Chocolate Chips

1 tbsp maple syrup

1 tsp vanilla extract

Optional: top with homemade whipped cream

Sweet Chia Seed Pudding with Raspberry, Dark Chocolate Chips, and Pumpkin Seeds

Enjoy the versatile and nutrient-rich sweet chia seed pudding with raspberries, dark chocolate chips, and pumpkin seeds for a satisfying and nourishing dessert.

Ingredients:

2 tbsp chia seeds

½ cup milk or milk alternative

1 tbsp honey or maple syrup

½ cup Smashed Raspberries

2 tbsp Dark Chocolate Chips

1-2 tbsp pumpkin seeds

Recipe:

- Mix chia seeds, milk, and sweetener

- Refrigerate for at least 2 hours

- Add raspberries to the chia seed mixture

- Top with chocolate chips and pumpkin seeds

The Sweet Hormone-Balancing Conclusion

In conclusion, these seven sweet treats offer delicious options for enjoying desserts while supporting your health through hormone-balancing foods. Each recipe focuses on protein, healthy fats, fiber, and a touch of sweetness, providing a delightful way to treat yourself while nourishing your body and hormones.