Pastilla, jam, marshmallow
“It is generally accepted that these are healthy delicacies, they are often recommended to replace regular sugar. They really contain useful substances: agar-agar, applesauce, pectin, etc. But! If you look at the composition, you will see that for 100 grams of the product is approximately 60 grams, it is the same sugar that we want to limit”, says Dr. Baikova.
Dark chocolate
“Marketers and many nutritionists tell us that chocolate is a concentrate of benefits. We read the label. On average, 100 grams of product have 55-60 grams of carbohydrates, 50 of which are refined sugar. That is, half of the weight of the product is white sugar”, warns the expert.
By the way, actively promoted by cane or brown sugar “nutrition bloggers”, coconut sugar is the same sugar. Yes, it contains a little more nutrients, since it is not refined, deodorized or bleached, but its caloric content is just as high, says Veronika Baykova.
Dark chocolate with honey instead of sugar cannot be considered a healthy snack either, since honey consists of a mixture of the same sugars: fructose, sucrose, glucose.
“The use of a sweet as a snack leads to an increase in blood sugar, insulin, which can lead to metabolic disorders and, over time, obesity and the development of type 2 diabetes,” warns the nutritionist .
sweets with fructose
This includes coffee made with Jerusalem artichoke syrup, agave, and other high-fructose syrups; fitness bars with dates, oatmeal, muesli, instant cereals, yoghurts with fruit and berry flavours, dried fruits.
“Fructose is considered a product that is allowed even for diabetics. Fructose, or fruit sugar, is so named because it is found in large quantities in sweet fruits and in honey. Fructose is also present in white sugar along with glucose”, explains the expert. .
“Fructose is processed by the body differently from glucose. And it is practically not a source of energy for us. Fructose is processed only in the liver, and the part that is not converted into glucose is immediately deposited in fat. A for comparison: out of 120 kcal of glucose, only 1 kcal is deposited in fat, and when fructose is used, 40 kcal. That is, fructose is 40 times more lipogenic than glucose, “says Veronika Baikova.
Therefore, regular consumption of fructose in large quantities leads to the development of insulin resistance, increases the risk of developing metabolic syndrome and type 2 diabetes.
Another risk of excess fructose in food is the development of non-alcoholic fatty degeneration of the liver. So an excess of sweet fruits for people who control weight is bad.
“Excessive consumption of fructose contributes to weight gain, and fat begins to be deposited in the abdomen and around internal organs. Furthermore, recent studies show that fructose can lead to genetic disorders, which in turn contributes to the development of neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s,” warns Veronika Baikova.
Fructose champions: dates, honey, raisins, dried apricots, melons, apples, pears. All these products are unequivocally positioned as “healthy” and “useful.”
Combination of sweet and fatty.
“The most killer combination for a figure is sweet fruits plus fat. For example, snacks like high-fat cottage cheese and honey with raisins or sweet fruits / curd dough. Strawberries with cream, muesli with whole milk. Trendy fitness bars. with dates, muesli with honey – all this will never help you lose weight or keep fit! – emphasizes the specialist.
Another interesting fact is that during heat treatment, for example, when baking, fructose becomes more harmful than ordinary white sugar (the appetizing brown baked crust of fast food, desserts are nothing more than glycation end products (AGEs). ) which are extremely harmful to the body ). AGEs may be a factor in aging and development or a complication of many diseases such as diabetes, atherosclerosis, and Alzheimer’s disease.
fruit juice
“When we squeeze the juice from a fresh fruit or even a vegetable, we remove the fiber and we get a liquid that consists of water and a very high concentration of sugar.
Juice consumption leads to significant fluctuations in blood sugar levels; this is dangerous for people with diabetes and impaired carbohydrate metabolism. After a jump in blood sugar, its sharp drop follows, and this in turn leads to overeating and weight gain. Even if you dilute the juice with water, all the risks remain. He drinks a sugar solution again, only in a lower concentration,” explains Veronika Baykova.
Juices need to be fortified with fiber: Smoothies with pulp and the addition of vegetables and herbs are a healthy alternative to fruit juices and a great snack.
Sweet fruits and berries
In the summer season, one can often hear about the benefits of snacking on fruits and berries, sometimes a fruit plate serves as a substitute for the main meal, for example, lunch.
Having understood the effect of excess fructose on the body, it becomes obvious that eating sweet fruits on an empty stomach is a regular idea. This does not mean at all that sweet apricots, cherries or watermelon with melon should be completely abandoned during the season. Moderate consumption will not harm the body. The most important thing to remember is the rule: sweet fruits or berries are a dessert, not a snack that should be eaten AFTER the main full meal. If there is a goal to lose weight, keep fit; it is recommended not to use it.
“Useful” semi-finished products
Now “healthy” burgers are popular: with lettuce instead of a roll. But it’s important to know that most processed foods contain flavor enhancers, added sugar, excess salt, and trans fats (often disguised as hydrogenated or partially hydrogenated oils on the label). All trans fats are carcinogenic.
“For this reason, it is very important not to trust the advertising, but to study the composition of the product on the label and, if you find questionable ingredients, do not take this product,” advises the expert.
What to snack then, so as not to harm health?
Many options:
– Sweet and sour seasonal apple with a handful of nuts or sweet and sour seasonal berries – blueberries, strawberries, raspberries, currants, gooseberries.
– Bars of fresh carrots, celery, cucumber with hummus.
– A piece of wholemeal bread with slices of lightly salted fish or lean meat with herbs.
– Unsweetened yogurt (kefir, fermented baked milk) without flavors or fillers. You can add berries and nuts to the glass yourself.
