On scorching summer days, how do you balance a healthy physique with enjoying refreshing desserts? A doctor recommends 3 low-calorie summer desserts that are not only low in calories but also packed with nutritional value, offering anti-aging, heart-protective, and blood sugar-stabilizing benefits.
Weight loss physician Dr. Xiao Jie-jian shared on his Facebook page that grass jelly (xiancao), aiyu jelly, and konjac are excellent low-carb summer snacks. They are rich in antioxidants and require little calorie counting. Three large bowls total approximately 250 kcal. Estimated calories per 100g:
- Grass Jelly: approx. 5–20 kcal (contains a little starch for setting)
- Aiyu Jelly: approx. 1–2 kcal
- Konjac: approx. 5–20 kcal
In addition to being bulky and extremely low in calories, these three desserts each offer unique nutritional benefits:
1. Grass Jelly (Xiancao)
Grass jelly is rich in plant antioxidants such as polyphenols and flavonoids, which have been scientifically proven to have strong antioxidant properties. However, when buying, be careful to check if the product has been soaked in sugar water, which would add unnecessary carbohydrates.
2. Aiyu Jelly
Aiyu jelly sets using its unique low-methoxyl pectin, a type of soluble dietary fibre. This water-soluble colloid helps stabilise post-meal blood sugar absorption.
3. Konjac
Konjac is rich in glucomannan, a highly viscous water-soluble fibre that can expand to several times its original volume when it comes into contact with water. Besides increasing satiety and delaying gastric emptying, it is also fermented by gut bacteria into short-chain fatty acids, which promote gut health.
Doctor Recommends Adding Monk Fruit Sweetener for a Guilt-Free Treat
Xiao suggests that during a low-carb diet, you don't need to suppress your craving for sweets entirely. For drinks, you can mix grass jelly with unsweetened oolong tea and use monk fruit sweetener for added flavour. Alternatively, make a vitamin C sparkling drink with a little passionfruit seeds, aiyu jelly, and konjac for a refreshing treat.
If you need to consume starch at a meal but are lacking vegetables and dietary fibre, have a bowl of aiyu jelly or konjac before your meal. This effectively adds soluble dietary fibre, which slows nutrient absorption, stabilises blood sugar, and prolongs satiety.
Source: Weight Loss Physician Dr. Xiao Jiejian
