If you search the internet for the best time to eat sweets, you’ll get advice that’s all over the map. Some health authorities recommend eating treats before a meal so you don’t “save room for dessert.” Others say to eat sweets last to avoid filling up on empty calories.
“I don’t like the idea of placing rules around when people should snack or indulge because nutrition is not one-size-fits-all,” says Amanda Marnon, a registered dietitian at Henry Ford Health. Blanket recommendations don’t make space for individual differences, medical history or unique nutrient needs—and they don’t account for the social and emotional aspects of eating.
Timing Desserts And Treats
It’s not uncommon to crave something sweet, even after a big meal. That’s because eating isn’t only a physiological experience. It’s also emotional. “On a physiological level, your body produces certain cues when you’re hungry and needs energy from food to fuel your cells. On an emotional level, eating can be a pleasurable and comforting experience,” Marnon says.
So even if you’re not physically hungry, you may still feel an emotional pull to eat. Studies suggest that eating treats that meet your psychological or emotional needs after “real food” makes sense: Filling up on nutrient-rich foods first means there’s less space for empty calories. Plus, research shows that eating carbohydrates with protein, healthy fat and fibrous vegetables decreases blood sugar spikes compared to having carbohydrates alone.
“Proteins, healthy fats and fibrous foods take longer to digest than simple sugars. Foods that take longer to digest slows the absorption of nutrients and makes you feel fuller for longer,” Marnon says.
How To Eat Dessert Mindfully
Viewing desserts or sweets as special treats or forbidden foods can backfire. In some cases, it may even intensify your cravings. So instead of taking sweets off the table, Marnon recommends viewing sweet foods as one component of a balanced lifestyle.
Here’s a dietitian-approved approach to having your cake and eating it too.
1. Eat balanced meals.
Snacks, desserts and comfort foods should never act as a replacement for real food. It’s best to eat satisfying meals at regular intervals throughout the day and eat sweets and treats mindfully.
According to Marnon, you’ll feel more satisfied and get the most nutrients if you eat a mix of the three key macronutrients—carbohydrates, protein and fat—at every meal and snack, including dessert.
2. Pay attention to your body.
No matter when you decide to eat dessert, tune into what your body really wants and watch your portion sizes. “It’s important to pay attention to your body’s hunger cues—both emotional and physiological,” Marnon says.
- Physiological signs of hunger include stomach discomfort (or growling), headache, fatigue, irritability and even dizziness from low blood sugar.
- Emotional signs of hunger include cravings for specific foods that stem from emotional states such as stress, loneliness, depression or even celebrations. Emotional hunger is also driven by environmental cues (like the burger advertisement on TV or the donuts in the break room).
3. Implement a waiting period.
It takes time for your brain to register that you’re full, so it makes sense to chew your food slowly and thoroughly. Then wait 15 to 20 minutes after your meal or snack before checking in with your body to see if you have the desire (or room) for dessert in your stomach. Sure, it’s okay to eat dessert immediately after a meal, but if you find yourself frequently overindulging on dessert, implementing a waiting period could help curb your intake.
4. Limit late-night snacks.
If you have digestive difficulties, or you struggle to fall asleep easily, eating too close to bedtime could make matters worse. Sweet treats, particularly in combination with a heavy meal, could lead to acid reflux, upset stomach and heartburn.
Some people discover that sweets before bed energize them at the same time they’re winding down for sleep.
5. Make your treats more nutritious.
To boost the nutrients in your dessert, pair it with fiber-rich fruit and a protein source like nuts, suggests Marnon. Craving ice cream or frozen yogurt? Add cherries, berries or bananas and a sprinkle of nuts and you’ll get antioxidants, fiber and protein along with the sweet stuff.
Making homemade treats? Try trimming the sugar, fat and calories, and see if you can taste the difference. You can even get creative by sneaking spinach and beans into treats like cake and brownies and substituting pureed dates or prunes for a healthier alternative to sugar.
A Balanced Approach To Sweets
Before demonizing sweets, remember that food is also about enjoyment—so trying to ditch sweets altogether can backfire. Whether you choose to snack on a treat in the late afternoon or indulge in dessert after dinner, sweets can be part of a healthy diet as long as you keep portion sizes in check.
“Labeling sweets as ‘bad’ can create a negative association to foods and lead to restrictive eating behaviors,” Marnon says. “It’s better to eat sweets mindfully than to deprive yourself, which could lead to overindulgence.” If you have diabetes or another chronic condition that requires maintaining steady blood sugar levels, talk to your healthcare provider about when and what to eat for dessert.
Reviewed by Amanda Marnon, a registered dietitian at Henry Ford Health.
