When fighting excess weight, many people completely eliminate sweets from their diet, considering them the main enemy of a slim figure. However, experts emphasize that such a radical refusal is not always justified, because the brain needs glucose for normal functioning, concentration, and emotional balance.
According to health experts, adults and children should limit their intake of free sugars to 10% of their daily energy intake. It is not necessary to completely avoid sweets. Reducing this amount to 5%, which is about six teaspoons of sugar per day, can provide additional benefits.
Nutritionists note that even during a diet, a small amount of sweets will not harm the weight loss process. The key role is not played by the presence of desserts in the diet, but by their quality and portion. Experts advise to carefully read the composition of products, paying attention to the amount of sugar, fat content, artificial sweeteners, preservatives and flavor enhancers. The best choice is considered to be sweets with natural ingredients and a minimum amount of additives.
The optimal daily portion of sweets is considered to be between 100 and 200 kilocalories. This amount helps reduce stress, support brain function, and at the same time does not interfere with weight loss.
Nutritionists list dark chocolate with a cocoa content of 80% or more as one of the most recommended desserts. It contains magnesium, iron, and zinc, helps improve memory and concentration, and is a source of antioxidants that slow down the aging process.
A useful alternative to industrial sweets is marmalade made from fruit puree. It provides the body with pectins, which help lower cholesterol and improve digestion. Marshmallows, especially those made with agar-agar, are also considered acceptable in a diet in moderate quantities. Such a product has a low fat content and can additionally supply the body with iodine and calcium.
The most natural dessert remains fresh fruits and berries. However, experts advise consuming some of them in the morning, as they contain a lot of natural sugars.
Natural honey, despite its high calorie content, contains dozens of biologically active substances, vitamins and minerals, and has a positive effect on digestion and metabolism. A safe daily intake is up to two tablespoons. For people allergic to honey, dried fruits can be an alternative - raisins, dates, dried apricots or prunes. They are rich in fiber and antioxidants, and the recommended portion is about 30 grams per day.
So, sweets during weight loss are not an absolute taboo. Moderation, the right choice of products and calorie control allow you to enjoy desserts without harming your health and figure.
