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Time of India

She's a Japanese nutritionist and skips American sweets—these 5 tasty foods curb sugar cravings the smart way

A Japanese nutritionist who moved to the US was surprised by how rich and sweet American desserts are. She didn't want to give up sweets completely, so she chose healthy alternatives that were inspired by her roots. To help curb cravings for sugar, a Japanese nutritionist shares her favourite desserts. She loved traditional Japanese desserts like wagashi, or pudding made with "anko," or sweet red bean paste, while growing up in Nara, Japan. She discovered that grocery store desserts were too rich and sugary for her after moving to the United States. She began creating recipes that drew inspiration from her early years and now counsels others to practice mindfulness and make minor changes to sweets. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Good News If You Owe Banks Over R75,000 Consumersave Click Here Undo What are healthier ways to satisfy sugar cravings? Japanese sweet potatoes, sweet adzuki bean paste, dates and dark chocolate , rainbow berry jam, and chia and flax seed pudding are her favourite desserts when she's craving something sweet, as per a report by CNBC. They give you nutrition and balance without losing flavour. ALSO READ: Stronger core, stronger you! This quick 10-minute routine beats sit-ups and boosts pelvic floor health fast Live Events 1. Rainbow Berry Jam Rainbow berry jam is a delicious and nutritious fruit jam made with organic berries, apple sauce, organic oranges, dried goji berries, flaxseed, cinnamon powder, and, in some cases, rum. The recipe calls for boiling the mixture over medium heat, then reducing to low heat and simmering for 40 minutes with the lid on. The jam can be refrigerated for a week or two. It goes well with dark chocolate, vegan matcha cake, and chia seed pudding, and it's also great spread on whole wheat bread. Pair the jam with dark chocolate, vegan matcha cake, or chia seed pudding. 2. Sweet Adzuki Bean Paste Adzuki paste, or "anko," is a popular Japanese dessert made by soaking and draining red beans overnight. The ingredients consist of beans, konbu seaweed, dried fruits, chestnuts, cinnamon, and sea salt. The paste is then cooked in a rice cooker using the brown rice setting. It can be used in a variety of desserts, including "an-pan," "ohagi," "zenzai," and "dorayaki." Adzuki beans are used medicinally and ritually in Japan due to their high fiber, protein, magnesium, potassium, and vitamin B content. The dried fruit promotes digestive and gut health , while cinnamon improves metabolic and immune function. Another popular dessert is edamame paste, known as "zunda," which goes well with tofu mochi made from tofu and rice flour. 3. Chia and Flax Seed Pudding This chia and flax seed pudding recipe is a personal favorite that's high in protein, fiber, and omega-3 fatty acids. It calls for 3 tablespoons of chia seeds and 1 tablespoon of ground flax seeds, 2 cups of unsweetened soy milk, 2 ripe bananas, 1/4 cup of dried fruit, 1/2 tablespoon of cinnamon, matcha, or unsweetened cacao powder, and optional toppings such as frozen or fresh berries or roasted walnuts. To prepare, combine the ingredients in a mason jar, chill, and enjoy. 4. Dates and Dark Chocolate Dates are a healthy and sweet treat high in vitamins, nutrients, fiber, and magnesium. Dark chocolate is high in antioxidants, which are good for your heart and reduce inflammation. To make a simple date and dark chocolate combination, cut a dry Medjool date in half, stuff with dark chocolate, and top with walnuts. 5. Japanese sweet potatoes Japanese sweet potatoes, also known as "satsumaimo" and "murasaki imo," are popular in American supermarkets. Baking sweet potatoes, or "yaki imo," is a popular Japanese dish. Medium-sized sweet potatoes can be baked at 425 degrees Fahrenheit for 60 minutes, with the cooking time varying according to size. These sweet potatoes have a concentrated flavor and do not require much else to be delicious. Sweet potato wagashi, which includes steamed or baked sweet potatoes, dried fruits, chestnuts, cinnamon, matcha, and sea salt, is also a tasty and nutritious treat. FAQs Do I have to give up sweets to eat healthily? These smart alternatives allow you to enjoy sweet flavors without the sugar crash. Are these dessert options simple to prepare at home? Yes, the majority of them require simple ingredients and little preparation, with no need for fancy tools.