17 No-Added-Sugar Dessert Recipes for the Mediterranean Diet (2024)

FAQs

What can I eat for dessert instead of sugar? ›

Fruit is nature's candy, after all! It's true that fruit has sugar, but it's not the same as the processed, refined sugar you get in most desserts. However, the best choice for your teeth is fruit that's low in acidity: think bananas, strawberries, melons or peaches.

Is Chocolate Allowed on the Mediterranean Diet? Absolutely! Dark chocolate contains cocoa which is rich in plant chemicals called flavanols. These flavanols might even help protect the heart.

Besides olive oil and berries, honey has lately been introduced in the MedDiet thanks to its relevant nutritional, phytochemical and antioxidant profile. It is a sweet substance that has recently been classified as a functional food.

Focus on fresh fruit: Fresh fruits are often the go-to dessert in the Mediterranean diet. Their natural sweetness provides vitamins, minerals, and fiber, making them a healthier alternative to processed sweets. Think seasonal fruits like grapes, berries, melons, or citrus fruits.

As for ice cream, you can make it an occasional treat, but keep portion size and frequency at a minimum. Or consider an all-fruit sorbet or gelato, which is a very rich Italian-style ice cream. A little goes a long way. Milk is not traditionally part of a Mediterranean diet.

When you're craving something sweet but don't want the added sugar and calories, look no further! These rice cakes (made with Greek yogurt and mixed berries) are light and low in sugar, yet are still sweet and satisfying. Plus, this recipe is a great source of protein, fiber, and vitamins, in a low-calorie package.

There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy products and fish or seafood. The diet does not include highly processed foods, such as candies and processed meats. The Mediterranean diet may have numerous health benefits.

Enjoy some dairy.

Limit how much cheese you eat. One serving is about the size of four dice. And cut back on higher fat dairy. That includes whole and 2% milk, butter, margarine, and ice cream.

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

Grains and grain products common to the traditional Mediterranean Diet include: barley, buckwheat, bulgur, farro, millet, oats, polenta, rice, wheatberries, breads, couscous, and pastas.

Are bananas OK on the Mediterranean diet? ›

Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

You may be saying “bye-bye” to butter and “so long” to sour cream, but you can incorporate yogurt and feta cheese (in moderation!) into your daily meals for calcium and protein. Eat all the produce and then some. If at least half your plate is piled with fruits and/or vegetables, you're doing it very, very right.

Dessert and snacks should consist mainly of low-fat dairy products, fruits, and vegetables. Sorbet, sherbet, frozen yogurt, and low-fat ice cream are good choices and may be eaten occasionally.