1. Apple Pie
Apple pie is one of the most signature fall desserts out there, as fall is peak apple-picking season, and it contains warm, cinnamon flavors. Although it's known for being sweet, there are several brands and restaurants that try to market their apple pie as a nutritious dessert option, and there are many people who believe that because it's packed with apples, it's got healthy fiber that makes it a better choice.
"Fruit pies contain more added sugar than actual fruit, leading to very high sugar content, which will increase blood sugars rapidly," says dietitian Courtney Pelitera, MS, RD, CNSC at Live It Up. "Instead, try baking an apple and adding a little yogurt with a sprinkle of nuts on top."
2. Sweetened Yogurt
Right now, numerous stores and brands are pushing fall-flavored yogurts, like pumpkin spice, apple pie, and more. Although yogurt is typically high in protein and contains probiotics that can help improve your gut health, yogurts that contain high amounts of added sugar can be a lot less beneficial.
"Yogurt is a wonderful addition to your breakfast, but flavored varieties are often loaded with added sugars and artificial flavors," warns nutritionist Meenu Bulaji, who notes that the higher amount of sugar can "disrupt" your gut, causing "inflammation" and weight gain.
3. Pumpkin Bread
Another one of the fall's most classic sweet treats is pumpkin bread, which is often a moist, dense treat that combines some of the best flavor combinations of the season. Some pumpkin breads at stores and bakeries look healthier than they may seem, especially if they're marketed as vegan or covered in pumpkin seeds and grains. Still, like the above desserts, they can hide a lot of sugar.
"There are definitely some recipes that use oats, fresh pumpkin, and walnuts, for example, that can make a healthy version of this beloved fall treat," notes Pelitera. "However, the version purchased from most coffee shops or bakeries is more similar to cake in that it is high in saturated fats and refined sugars."
4. Carrot Cake
This famous cake flavor is also rather autumn-coded, heavy on the cinnamon and bulky fall ingredients like carrots, and sometimes, added apple and more. Carrot cake, with the addition of the carrots, has a more earthy or hearty taste, but is still a cake nonetheless, and when it's completed with a sweetened frosting, it can wreak havoc on your gut.
"There are definitely some recipes that use oats, fresh pumpkin, and walnuts, for example, that can make a healthy version of this beloved fall treat," explains Pelitera. "However, the version purchased from most coffee shops or bakeries is more similar to cake in that it is high in saturated fats and refined sugars."