Sweets make many people happy. You can't go to a party or family gathering without being offered some sort of dessert. But, if you are looking for healthy sweets, does it exist? The answer is yes, and this article will discuss the ways that you can create healthier versions of your favorite desserts!
What are unhealthy sweets?
Unhealthy sweets are sweets that contain a lot of sugar, fat, and calories. Most people think that all sweet things are unhealthy, but this is not always the case. Sweets can be made in a healthy way by using healthier ingredients and reducing the amount of sugar used.
What are healthy sweets?
Healthy sweets are foods that contain a modest amount of sugar and have nutritional value. They can be eaten as an occasional treat for your taste buds but not every day. It is possible to have healthy desserts in your diet, just remember portion control.
How does sugar affect your body?
Sugar is added to most processed foods in the form of high fructose corn syrup. The more sugar you eat, the more your body will crave it and become addicted to it. It can make you tired, cause weight gain and lead to serious health conditions like diabetes.
When you eat sugar, your body breaks it down into glucose - the main source of fuel for energy in our body. Too much sugar will cause a spike in blood sugar levels which is very dangerous as an excess of this could result in damage to nerves or even insulin resistance that may lead to Type II Diabetes.
There are estimated that most people will consume about 50 grams of sugar a day. If you cut down on the number of sugary foods and drinks that you have, it can be very beneficial to your health as well as aiding weight loss efforts.
Sugar is found in desserts or sweets and added to most processed food items such as bread, cereals, etc., so if careful, check labels for hidden sugars before buying them.
What can you do to make sweets and desserts healthier?
Here are a few ideas to help you make your sweets healthier:
Use apple sauce
Apple sauce can be used as a substitute for butter or oil in many recipes. This is an easy way to cut back on the amount of fat and calories without sacrificing too much flavor.
Use fruit instead of sugar
Fruits contain natural sugars, which are better than added refined sugars because they supply your body with health-boosting nutrients that it needs. The fiber content helps slow down the release of insulin levels into the bloodstream after you eat them so you stay full longer. Plus fruits have lots of antioxidants!
Skip white flour products
White flours aren't great for your diet because they lack any real nutritional value. All their goodness has been processed out during processing to make them shelf-stable longer. Instead, use whole wheat flour whenever possible, get creative by using other grains like quinoa or barley, and try using nut flours.
Use honey instead of sugar
Honey is a natural sweetener made by bees. It contains antioxidants and antibacterial properties. It also contains vitamins B & C, calcium, copper, iron, etc. Since it’s sweeter tasting than refined sugars it only takes about half as much to achieve the same level of sweetness, and it also helps retain moisture.
Use stevia instead of sugar
Stevia is a plant that has been used for centuries in South America. It's very sweet and can be extracted to make a great alternative to processed sugars because it doesn't affect the blood sugar levels like regular table sugar does.
And don't worry, you won’t get addicted! Stevia actually reduces your cravings for sweets by keeping your body from experiencing highs and lows in insulin production caused by other types of sugars.
Tips for making healthier choices when eating dessert or buying packaged snacks
Lots of times, you won't even notice that the dessert isn't as fattening or sugary because it's been made healthier to taste just right!
Some key things to look for are:
Avoid products with lots of added sugar. Look at the ingredient list and choose brands lower in sugar. Choose items labeled "no trans fat" instead of those containing partially hydrogenated oils so they stay fresher longer.
Make sure there is no more than three grams of saturated fats per serving size - keep this number low by choosing desserts without cream, whole milk cheese etc.
Buy snacks that contain less than 200 milligrams (mg) a day for salt and 150 calories from fat per 100 gms. Snacks should have some fiber content. Aim for at least one gram of fiber per serving.
Stocking up on fruits is a great alternative to buying desserts and snacks. They contain natural sugars, which are better than added refined sugars because they supply your body with health-boosting nutrients that it needs.
The fiber content helps slow down the release of insulin levels into the bloodstream after you eat them, so you stay full longer. Plus, fruit is super high in antioxidants! If possible look for dessert or sweets that are made with natural ingredients without artificial flavors.
Avoid anything that includes high-fructose corn syrup in the ingredients list, it is a cheap sweetener made from corn which has been linked to metabolic syndrome, one of the leading causes for type II diabetes.
Also, try to avoid products with more than two grams of saturated fats per serving size because they are usually processed snacks or sweets that don't fit into your healthy diet.
