Are there any sweets that are good for your figure? Hit parade of healthy and unhealthy sweets.

Perhaps many of us have at least once in our lives eaten up troubles and stress with a cake, pastry or candy. Problems don’t last forever, but “traces” from sweets affect your figure, and sometimes even your health.

Sometimes the body simply requires sweets, but we deny ourselves it, fearing extra centimeters. But in vain! After all, you can enjoy yourself without violating the principles healthy eating. We will now tell you how to replace sweets and at the same time saturate the body.

Peanut butter and jelly

American nutritionist Sharon Palmer claims that a peanut butter and jelly sandwich is a crunchy treat that will not harm your health. To satisfy yourself and please yourself with something delicious, take a slice of gluten-free, yeast-free bread with seeds and spread it with butter and jelly.

Bananas

Bananas are not just delicious fruits, they can also saturate the body for for a long time. Many fitness trainers advise eating them immediately after physical activity. Nutritionists advise cutting the banana into thin slices and freezing it, and then sprinkle it with cocoa powder. This tasty, natural and low-calorie delicacy is an excellent substitute for sweets.

Fruit cocktails

Mix your favorite fruits or berries with ice and sparkling water and treat yourself delicious drink no added sugar or artificial ingredients. For a better aroma, you can add mint or lemon. By the way, such a healthy cocktail will appeal not only to adults, but also to children.

Raw honey

If you really want something sweet, you can eat a spoonful of pure raw honey, which is an excellent source of enzymes. Nutritionists advise mixing honey with half a tablespoon of natural cocoa powder or a tablespoon of coconut oil. Cocoa powder is rich in antioxidants and Coconut oil Provides the body with energy and helps burn fat.

Energy balls with dates

If you're wondering what to replace sweets with, remember that dates are an excellent source of dietary fiber, vitamin A, potassium, iron, calcium and magnesium. Mix them with almond butter and dark chocolate. These energy balls taste like candy, but do not deposit on the waist, sides and hips.

There is an exit! You need to learn to choose the right sweets and eat carbohydrates correctly. And ours will help you with this practical advice. And for dessert - two golden rules.

Why do we love treats so much?

Sugar and other popular sweets are simple carbohydrates.

Getting into digestive tract, they begin to be absorbed into the blood, instantly and sharply increasing sugar levels. When we eat a chocolate bar, we very quickly begin to feel full and energized. But soon hunger sets in again: blood sugar levels drop just as sharply. That's why simple carbohydrates are also called fast carbohydrates.

This is why we love sweet treats. We ate candy, cheered up, worked fruitfully and again got tired and hungry. We eat candy again and get a new boost of energy. The body quickly gets used to simple carbohydrates and prefers them. This is how a love for sweets appears, which often leads to overweight and even obesity.

Chocolate candies

Almost all desserts and sweet pastries are made from white sugar, which has no benefits for the body.

Always control how many sweets you eat.

By eating foods that contain a lot of simple carbohydrates, we risk overeating during the day, exceeding daily norm calories. And the root of evil here lies in the fact that overeating occurs unnoticed by us!

Calories we don't notice

100 grams of white sugar contain 99.8 grams of carbohydrates, 0 grams of protein and 0 grams of fat, the calorie content of sugar is as much as 379 kcal!

By drinking 4 cups of tea with three spoons of sugar a day, we get an additional more than 300 kcal. And 300-400 kcal for an adult is almost a full dinner. Add your favorite cheesecake or a chocolate bar to your tea - and after a month or two, the dress treacherously doesn’t fit at the waist.

Try to avoid foods that contain hidden sugar.

The truth is that most everyday products contain hidden sugar: instant cereals and muesli, diet bars, yogurts, juices, various sauces, beer, liqueurs, smoked foods, frozen foods and even processed meats!

soda

Don't believe me? Carefully read food labels the next time you go to the store and right choice. The closer sugar is to the beginning of the list of ingredients, the more of it there is in the product. It is better to find a replacement for such a product. For example, 250 ml of soda may contain 6-8 teaspoons of sugar!

Try to gradually give up white sugar altogether.

By nature, our body is designed in such a way that we need carbohydrates, but do not need white sugar. You may find this difficult or even impossible. I’ll tell you a secret: you can overcome your addiction to sweets in just 2-3 weeks! By gradually reducing the amount of sweets in your diet, after some time you will be surprised to note that you have become more indifferent to your favorite desserts.

But sweets are a little feminine weakness that you want to indulge in even during a diet. And we are not always ready to give up treats completely. There are two rules, following them, you will not have to completely give up sweets and at the same time you will be able to get positive results from diet.

Golden Rule No. 1

Be sure to eat foods rich in complex carbohydrates - starch and fiber (legumes, grain or bran bread, buckwheat, oatmeal, rice, vegetables). If you often crave sweets, you don't have enough in your diet complex carbohydrates!

Such products maintain a constant blood sugar level and prevent it sharp jumps, and you won’t suddenly be drawn to an unplanned cake or chocolate. The amount of complex carbohydrates should be about 50% of your daily diet.

It is best to consume complex carbohydrates, especially starches, early and mid-day. Breakfast must include healthy porridge, bread. In the evening, it is advisable to give preference to protein foods and fiber (meat, fish, poultry, fresh or stewed vegetables). A complete or partial refusal of complex carbohydrates guarantees a breakdown, health problems and excess weight gain.

Golden Rule #2

Choose the “right” sweets.

Replace sugar with honey. Honey is rich in minerals, organic acids, vitamins, it gives long-lasting energy, protects against colds and strengthens the immune system.

Combining nuts and honey, you get such a simple but amazingly delicious dessert! For an adult, about 80-130 grams of honey per day in several doses is allowed, if other sweets and sugar are excluded.

Start using brown cane sugar. Unrefined brown sugar has a pleasant caramel flavor and is very suitable for home baking. With almost the same calorie content as white sugar, brown sugar is a source of magnesium, iron, calcium, phosphorus and potassium.

TO healthy sweets These include marshmallows, marshmallows, jelly and marmalade. They are made on the basis of pectin - natural soluble fiber, and they have a reduced calorie content: marshmallows are about 300 kcal, while chocolate is over 500 kcal.

Dried fruits and fresh fruits can be consumed either on their own or used in various homemade desserts and cocktails. Grind the dried fruits, dissolve gelatin in milk or kefir and mix the ingredients. Leave in the cold until completely hardened. This dessert will allow you to quench your sweet tooth.

Choose chocolate with maximum high content cocoa. Dark chocolate is better absorbed by the body and gives greater satiety compared to milk chocolate. About 25 grams of dark chocolate per day will not harm your figure.

You can choose fructose (fruit sugar) as a sugar substitute. Fructose is found in berries and fruits, but it can also be purchased in specialized sections of grocery stores. The calorie content of fructose is approximately the same as that of sugar, and its sweetness is approximately 1.5-1.7 times greater. Like white sugar, it should be consumed in moderation.

And for gourmets there is a Japanese gourmet delicacy - wagashi. It is prepared only from natural ingredients: nuts, dried fruits, chestnuts, seaweed, rice or bean dough, flower nectar. This dessert contains minimal amount sugar or, most often, does not contain it at all.

It is best to consume any sweets in the first half of the day.

Finally, I suggest healthy energy bars recipe for those with a sweet tooth- an ideal alternative to sweets!

Chocolate bar

Necessary:
3-4 soft bananas
1 tbsp. puffed brown rice
1 tbsp. raisins or dried cranberries
1 tbsp. oatmeal
1 tsp cinnamon
1/2 tbsp. pumpkin seeds
1/2 tbsp. sunflower seeds
1/4 tbsp. sesame
2/3 tbsp. chopped almonds
4 tbsp. honey

How to cook:
1. Grind bananas into puree.
2. In a bowl, mix rice, raisins, cereals, cinnamon, pumpkin and sunflower seeds, sesame and almonds.
3. Add honey and banana puree, stir the mass until it becomes homogeneous and dry enough.
4. Level the mixture on baking paper, first placing it on a baking sheet.
5. Preheat the oven well. Bake for 12-14 minutes at 180°C.
6. Remove the baking sheet from the oven and use a knife to mark (cut) the mass so that you get bars.
7. Place the baking sheet in the oven and bake for another 12-15 minutes.
8. Cool the bars, cut them, pack them in cling film and store in the refrigerator.

Choose the right products, be energetic and beautiful!

Best regards, Natalie Lissi

Flour sweets are the highest in calories. So, 100 grams of baked goods contains from 300 to 600 kilocalories. The most high-calorie foods are oil-based cakes and pastries. There is practically nothing useful in flour products: solid carbohydrates and ballast. However, halva is healthy treat for good health. It contains many vitamins, microelements, polyunsaturated fatty acids. Please note that halva is an extremely high-calorie sweet. 100 grams of product contains 550 kcal. Therefore, if you are on a diet, it is better to avoid this oriental delicacy.

Fatty foods harm your figure just like flour foods. In 1 gram fatty product contains 9 kcal. For comparison, in 1 gram of protein and carbohydrate products 4 kcal. Remember that chocolate and cookies contain a fair amount of fat. Chocolate can be healthy, but only bitter chocolate.

Pasta without oil or sauce has no fat. Therefore, it is difficult to gain weight from such pasta. There are no fats in caramel, so it can’t cause too much damage to your figure. In this case, you need to worry much more about your dental health.

The advantage of fatty foods is that after eating them, you don’t feel hungry for a long time. Fats are not burned easily: they are stored in the body's reserves. Thus, consuming the same amount of calories, you will gain weight faster from fatty foods than from carbohydrate foods.

What sweets are not harmful to your figure?

Marmalade is tasty, sweet and very healthy dessert for tea. In addition, it does not have many calories: about 300 kcal per 100 grams of product. The main thing is that the marmalade is made from natural raw materials. Pectin and agar-agar give the sweetness a jelly-like consistency. Pectin is based on citrus peels, apple peels and sunflower baskets. It is known that the peel of oranges contains more vitamins and aromatic oils than pulp. Agar-agar is made from algae. It helps cleanse the liver and kidneys. Gelatin is often added to marmalade to make it transparent. This substance is useful for strengthening cartilage tissue, hair, nails and skin.

Eating marmalade is a preventive measure gastrointestinal diseases. The sweet treat helps lower blood cholesterol levels. Gelling agents help remove toxins and radionuclides. For those losing weight, it is also important that marmalade is an excellent antidepressant.

If you're on a diet but really crave sweets, snack on treats that contain less than 100 calories. This could be one large apple (80 kilocalories), a handful of almonds (12 pieces - 90 kcal), 3 medium plums (90 kcal), a muesli bar without glaze (92 kcal), 30 grams of marmalade (96 kcal), 17 grams of candied fruits (98 kcal), 20 grams of crackers (96 kcal), 30 grapes (100 kcal).

Are you losing weight and you see cakes and sweets everywhere, and when you see a cake you lose your willpower? the site figured out whether all sweets are equally harmful to the figure and whether you need to ruthlessly eliminate them from your diet.

Treats for those with a sweet tooth that are losing weight are the most pressing topic. They perceive the categorical taboo on eating anything sweet especially acutely. In fact, not everything is so scary if you look into this “sweet” issue in detail. But the point is simple: you need to find out how useful or useless these delicacies are for a healthy diet. Our expert helped us with this - nutritionist at the Rimmarita clinic Olga Perevalova.

Any food consists of calories, calories “come” from proteins, fats and carbohydrates. Moreover, the body needs both, and the third, but fatty calories and carbohydrates make you fat if you eat a lot of them at once (more than 300 grams).

Therefore, delicacies exist to be enjoyed, and not to gorge on them, as many do and lose the beautiful outlines of the figure. Treats are eaten after the main meal and little by little - this is the main rule for everyone who controls weight.

So, from the whole variety of sweets, we first choose the healthiest ones.

Healthy sweets

No. 1. Chocolate

Chocolate is a leader in protein content, which contains the happiness hormone serotonin - a universal antidepressant. Everything would be fine, but 100 grams of chocolate “weigh” from 550 to 650 kcal.

How much chocolate can you eat to relieve stress? You understand that the dose is individual for everyone. There are women who 1-2 days before critical days they eat 2-4 tiles, which is 200-400 grams and from 1200 to 2500 kilocalories, respectively, in other words, from 50 to 100% of the daily calorie intake. Hence excess weight. It's not serotonin or even the protein in chocolate that makes you fat. Cocoa butter, which is from 35 to 50% in chocolate, as well as carbohydrate calories from sugars, will fill you up. Chocolate is the best also because its base is... vegetable protein cocoa, which is very healthy and contains no cholesterol, takes a long time to digest and is therefore filling. In addition, chocolate contains a lot necessary elements: potassium, calcium, magnesium, phosphorus, iron, B vitamins, PP, lecithin - in short, everything you need for brain function and memory.

How much can you eat: 20-25-30 grams per day is enough. This is a quarter or a third of a hundred gram tile.

No. 2. Dried fruits

Dried fruits are the best delicacy after chocolate. Natural product, in which vitamins, pectins, fiber, antioxidants, fructose and bioflavonoids are all present. A healthy and at the same time high-calorie product, no less than 250, but no more than 300 kcal per 100 grams.

If you are prone to constipation, you can soak dried fruits in the evening and drink the resulting compote in the morning on an empty stomach. The main thing is not to deceive yourself. Dried fruits are the same prunes, dried apricots, dried apples or pears with natural sweetness, but not candied fruits of “poisonous” flowers.

How much can you eat: 3-4 pieces a day.

No. 3. Honey

The calories are the same as in sugar - in 1 tsp. approximately 40 kcal, but honey is much healthier. It contains microelements, vitamins, and bioflavonoids - antioxidants.

How much can you eat: Diabetics - 1-2 tsp. in a day or two. For those who are watching their weight - no more than 1 tsp. in a day. More for skinny people. But we remember that honey is an allergen, it’s better not to overeat.

No. 4. Marmalade, marshmallows, marshmallows, jam

These treats contain no proteins, no fats, no vitamins, and they contain very few microelements. All 300 kcal per 100 grams are “made” of carbohydrates-sugars. But carbohydrates will burn quickly if you remember the rule: don’t eat too much! You can afford one or two things...

How much can you eat: 1-2 lozenges, or 1-2 marshmallows, or 1-2 marmalades with tea - and that’s enough. And then after the main meal and not every day. Once or twice a week is enough.

Homemade jam is healthier than just sugar, as it is made from natural berries. But we always remember the dosage rule: in 1 tsp. from 20 to 40 kcal.

How much can you eat: 1-2 teaspoons per day.

Harmful sweets

No. 1. Sugar

Sugar is 100% carbohydrate calories, pure glucose, 374 kcal per 100 g. Not a single vitamin, no minerals, not a trace of proteins.

No. 2. Candy caramel

Candy caramel - 96% carbohydrate calories, 362 kcal per 100 g. No vitamins or microelements.

No. 3. Coca Cola

Cola as a drink is 100% carbohydrate calories (1500 kcal per 1.5 liter bottle!). Nothing useful.

No. 4. Cakes

Even if the package of the cake bears the “low-calorie” label, don’t believe your eyes, it’s unlikely to contain less than 300 calories per 100 grams. Secondly, in confectionery production use margarine. Rarely anyone in Russia dares to call it by its real name - trans fats. Are you ready to risk not only your figure, but also your health?

Conclusion: It's better to eat this amount of calories healthy food, which contains proteins, healthy carbohydrates from vegetables and fruits, bread, cereals, natural berries, juices, vegetable oil than absorbing “naked” calories. This, in the end, is simply dangerous to health, as it increases the risk of developing diabetes.

General rules

• Sweets should be eaten in the first half of the day. This also applies to sweet fruits.
• Treats should be eaten after the main meal so as not to provoke a sharp increase in blood sugar. Otherwise, we will get not only a surge and then a rapid drop in mood, but also increased production of the hormone insulin, which is responsible for storing fat.

"Tricky" tricks

• 1 “Cool off” your favorite chocolate, put it in the freezer and eat, or rather bite, cold.
• 2 Cut the candy or cake into several small pieces with a sharp knife. Eat mindfully, enjoying every moment.
• 3 Add cinnamon and vanilla to your drinks and dishes. These spices reduce cravings for sweets
• 4 Eat sweets consciously, not at night under the cover of darkness and do not suffer from guilt after eating. Enjoy!
• 5 Focus solely on the process itself. A treat is already a pleasure, you don’t need to “combine” it with watching TV, hanging out with friends or reading books... If you decide to pamper yourself, don’t be distracted from this process!
• 6 And remember: sweets eaten before noon do the least harm to your figure!