But that doesn’t mean you have to be left with no sweets at all. All you have to do is choose the right treats and keep the dose.
Our expert is Yekaterina Burlyaeva, a nutritionist and candidate of medical sciences.
An ordinary person with a normal body weight can afford about 50 grams of sweets a day. For example, the daily dose may consist of a teaspoon of honey, 15 g of chocolate (3 slices from a bar) and several dried fruits. And fresh fruit is allowed to eat up to 500 g. And now – a full list of useful sweets.
Honey. Contains many vitamins and trace elements, in particular vitamins B, vitamins E and C. In addition, honey has flavonoids and essential oils, thanks to which it has a bactericidal and anti-inflammatory effect, and thus helps maintain immunity.
Fresh fruit. Contains a large number of vitamins and trace elements. For example, bananas, persimmons and apricots are rich in potassium, so they can be recommended for patients with cardiovascular disease. In addition, fruit is a source of dietary fibres, i.e. fiber, which contributes to normal bowel emptying and growth of good microflora.
Dry fruits. The main difference from fruits is that they have no water, as a result, the product is more concentrated. In dried fruits, the amount of trace elements, vitamins and dietary fiber increases dramatically. But for the same reason, their caloric value is many times higher than that of fresh fruit. So don’t abuse them!
Halva. Because halva is prepared from seeds and nuts, it contains a lot of useful vegetable fats and fiber, and thus contributes to the normal functioning of the gastrointestinal tract. Fiber also slightly neutralizes glucose and cholesterol (if blood levels are high), binding and excreting them from the body. However, the caloric value of halva is quite high.
Pastila. It is better to choose pastila not white, soft and airy, but darker, more viscous. The latter has more dietary fibers, which means that blood sugar levels after such a pastila will grow slower. In addition, a high-fiber pastila provides a longer lasting sense of saturation.
Chocolate. Cocoa butter, the main ingredient of real chocolate, contains polyunsaturated fatty acids, primarily linoleic acid, which is a useful omega-3 acid. It helps reduce harmful cholesterol levels in the blood. But all this only applies to dark chocolate with at least 70% cocoa content.
Marmalade and marshmallow. Of all sweets and confectionery products, marmalade and marshmallow are the least calorie: 200-300 kcal per 100 g. It is a good choice for athletes, people who play high intensity sports and spend energy quickly. A snack half an hour before or after training will allow you to recover your strength.
Yeast mass. Not a bad option as a dessert, especially if you make it yourself. It’s easier to control the caloric value of this product. You can take the cottage cheese, add a little butter, sugar or honey to it. Nuts and dried fruits will increase the caloric value of the curd mass, but at the same time expand the range of vitamins and trace elements. By eating this dessert, you will get protein, calcium and vitamins.
Milkshake. A source of vitamins, trace elements, protein and calcium. It is desirable to cook it yourself from milk, berries and fruits. If you choose skimmed milk, the calorific value of the cocktail will be lower.