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Are healthier sweets genuinely healthier?
Table of Contents
1. When do we choose to consume sweets?
Sweets are perceived as a unique embodiment of indulgence and pleasure. We often select them when we want to enhance our mood. They accompany us on many occasions, be it in the family circle, at work, or during meetings with friends. In a healthy diet, there will undoubtedly be room for a vegetable cake or a piece of chocolate, and sometimes even for a store-bought sweet. However, when we consume sweets daily, and lunch becomes a routine, there is a risk of overconsumption. Attempting to replace regular sweets with a healthy version may lead to a higher intake of sweet snacks than in the case of traditional sweets. It can be seen, therefore, that trying to solve one problem may trigger another.2. Are these candy substitutes truly healthy - what are they essentially?
Most healthy sweets are based on dried or freeze-dried fruits, to which nuts, honey, dactyl paste or bitter chocolate are added. Full-grain flour and sugar substitutes such as xylitol, erythritol, maltitol, stevia or artificial sweeteners such as aspartame, acesulfam K or sucralose are also often included. The range of products is really large, and manufacturers compete with each other in creating more attractive offers.3. Caloric and nutritional value of sugar substitutes
Unfortunately, weight-loss sweeteners can have as many calories as regular ones. The popular oatmeal bars, which seem to be a healthier alternative to chocolate bars, often contain glucose-fructose syrup, corn syrup or a fructose additive. These are substitutes that also provide a significant amount of calories and promote obesity. Additionally, these ingredients quickly raise blood sugar levels, resulting in a desire to eat more sweets. It is worth checking the amount of sugar in the portion on the label before purchasing. One small bar contains 20g of sugar, which is equivalent to 4 teaspoons (for comparison, a cola bottle contains about 25g of sugar). A healthier version of chocolate spread - based on dates, nuts and cocoa - actually has a better nutritional value than its traditional counterpart, but its caloric value will not be lower. In this case, it is worth paying attention to the amount. Spreading it on a bread is a good idea, but eating the spread with a spoon from the jar is not necessarily recommended.4. Healthy Cake from the Café
What is the purpose of fit cakes from the café? Here too, the ingredients play a key role, so it is worth contacting the café staff to find out about their selection. Such cakes are often made on the basis of buckwheat, coconut milk, dates, agave syrup or clone - caloric ingredients, but containing not only sugar and fat, but also vitamins and minerals. A piece of such cake often has a high calorie content, but it can be treated as a balanced meal and consumed in case of the need to stimulate the body, e.g. for lunch or even for breakfast. Some of the ingredients in this version are considered healthy alternatives to sugar, e.g. xylitol, maltitol or erythritol. They have a much lower glycemic index, so they will be suitable for people with diabetes. The calorie content of substitutes is lower than that of sucrose (normal sugar). In addition, xylitol does not cause caries, but rather promotes the removal of dental plaque. However, it is advisable to be careful with excessive intake, as it can have a laxative effect. The safe dose of xylitol is 40 g per day.5. Healthy sugar alternatives – Practical advice
Prior to selecting healthy sugar alternatives, pay special attention to the label and verify the calorie and sugar content. Avoid products containing glucose-fructose syrup and other less healthy substitutes, such as corn syrup, barley syrup, or fruit juice concentrates. Instead, seek alternatives like xylitol, erythritol, maltitol, or stevia. Regrettably, the fact that the manufacturer labels its product as „healthy“, „dietetic“, and „fit“ does not guarantee that it is. Therefore, be mindful of the amount of sweets consumed and limit them in a reduction diet.6. Sweets – insatiable longing or hunger?
Focusing on differentiating between hunger and craving is key when it comes to limiting the consumption of sweets. Hunger is a natural need of our body, while craving is a psychological state that arises in specific situations, such as boredom, pleasant smell or sight of food, or emotional sensitivity. Many people confuse craving with hunger, which can lead to overconsumption of sweets and weight gain. Therefore, it is worth learning to distinguish between these two states and striving to satisfy hunger with healthy foods instead of sweets.7. Healthy substitute options for sweet treats
How do you achieve balance amidst all this? If the main issue is an excessive craving for sugary snacks, here are several concepts for healthy alternatives that will considerably simplify avoiding candies.8. Fruits and vegetables
Eaten fresh or as a doughnut or smoothie, fruits and vegetables are the healthiest sweet snack. They provide indispensable vitamins and minerals, and fresh fruits further contain substantial amounts of fiber. It is worth considering preparing a yogurt-based or plant-based milk cocktail with seasoned fruit and oatmeal for the afternoon. However, it is important to note that dried fruits contain little water, making them more calorie-dense, so their consumption should be moderate.9. Tangy-bitter chocolate
Including a piece of it in a warm morning oatmeal is sure to uplift your disposition for the entire day. Moreover, it can also serve as a wonderful supplement to the previously mentioned fruit meals.10. Dried fruits and nuts
They are rich in energy but provide not only calories but also beneficial fatty acids, numerous minerals, and vitamins. To create your own student blend, simply combine several kinds of nuts with dried cranberries and raisins. However, it is advisable to avoid adding candied fruits (too much sugar) and to control the amount of consumed products.11. Sweet treat based on chia seeds
For quick preparation, one should combine a tablespoon of chia seeds with half a glass of yogurt or coconut milk the day before and leave it in the refrigerator. To achieve a sweeter taste, one can add a teaspoon of maple syrup or honey. The next day, the dessert can be combined with favorite fruits and the dish is ready to be eaten!12. Natural yogurt with a spoonful of honey or maple syrup and fruits
– serves as an excellent substitute for store-bought fruit yogurts, which usually contain a considerable amount of added sugar.
