Discover the Truth: Can Sweets Actually Support Your Fitness Goals?
Struggling with cravings while trying to stay fit? Learn which sweets can be enjoyed without guilt and how to incorporate them smartly into your diet for a healthier lifestyle.
Are you trying to lose weight but constantly tempted by cakes and candies, losing your willpower at the sight of a dessert? We've explored whether all sweets are equally detrimental to your figure and if you really need to cut them out entirely from your diet.
For those watching their weight and who have a sweet tooth, managing cravings is one of the most pressing challenges. The strict ban on all sugary treats often feels unbearable. Yet, the reality is not so grim when you take a detailed look at this 'sweet' dilemma. The key is to understand how beneficial or harmful these treats are for healthy eating. Our expert, nutritionist Olga Perevalova, helps us unravel this topic.
Every food contains calories derived from proteins, fats, and carbohydrates. The body needs all three, but weight gain occurs mainly from excessive fat and carbohydrate calories, especially if consumed in large amounts (over 300 grams at once).
Remember, sweets are meant to be enjoyed in moderation—not to be eaten in excess, which can ruin your body's shape. The golden rule for weight control is to eat sweets after your main meal and in small portions.
Let's identify the healthiest sweet options from the vast variety available.
Healthy Sweets
1. Dark Chocolate
Dark chocolate ranks highest for protein content and contains serotonin—the 'happiness hormone' which acts as a natural antidepressant. However, 100 grams of chocolate can contain between 550 to 650 calories.
How much chocolate is safe to consume to relieve stress? It varies individually. Some women consume 200-400 grams (2-4 bars) during certain times, which can total 1200 to 2500 calories—up to 100% of their daily calorie needs—leading to weight gain. Weight gain is caused not by serotonin or protein, but by cocoa butter (35-50% of chocolate) and sugar-based carbohydrates. Dark chocolate's base is plant protein from cocoa, which contains no cholesterol, digests slowly, and is satisfying. Additionally, it provides essential minerals like potassium, calcium, magnesium, phosphorus, iron, B vitamins, vitamin PP, and lecithin—supporting brain function and memory.
Recommended daily intake: 20-30 grams—about a quarter to a third of a 100-gram bar.
2. Dried Fruits
Dried fruits come next after chocolate as an excellent sweet treat. These natural products are rich in vitamins, pectins, fiber, antioxidants, fructose, and bioflavonoids. They are both nutritious and calorie-dense, containing around 250-300 calories per 100 grams.
For those prone to constipation, soaking dried fruits overnight and drinking the resulting infusion on an empty stomach can aid digestion. It's important to be honest with yourself: dried fruits like prunes, apricots, dried apples, and pears have natural sweetness and are preferable to artificially sugared fruits.
Recommended daily intake: 3-4 pieces.
3. Honey
Honey contains approximately 40 calories per teaspoon, similar to sugar, but is far more beneficial. It offers microelements, vitamins, and antioxidant bioflavonoids.
Recommended intake: Diabetics should limit to 1-2 teaspoons every couple of days; those monitoring weight should consume no more than 1 teaspoon daily. For underweight individuals, a higher amount may be appropriate. Remember, honey can cause allergies, so moderation is key.
4. Marmalade, Marshmallows, Pastila, and Jam
These treats lack proteins, fats, and vitamins, containing minimal minerals. Their approximate calorie content is 300 calories per 100 grams, purely from sugar-based carbohydrates. Carbs burn quickly if consumed in moderation—one or two pieces are acceptable.
Recommended intake: 1-2 pieces of pastila, marshmallows, or marmalade with tea after a main meal, not daily; once or twice a week is sufficient.
Homemade jam is healthier than plain sugar since it’s made from natural berries, but always monitor portion size: 20-40 calories per teaspoon.
Recommended intake: 1-2 teaspoons per day.
Unhealthy Sweets
1. Refined Sugar
Pure sugar consists of 100% carbohydrate calories, with 374 calories per 100 grams and zero vitamins, minerals, or protein.
2. Hard Candy
Hard candies are 96% carbohydrate calories, approximately 362 calories per 100 grams, and contain no vitamins or minerals.
3. Soda Drinks
Soda contains 100% carbohydrate calories—about 1500 calories in a 1.5-liter bottle—with no nutritional value.
4. Cakes and Pastries
Even cakes labeled 'low-calorie' rarely contain fewer than 300 calories per 100 grams. Moreover, many commercially produced baked goods use margarine, which contains trans fats—harmful not only to your figure but also to your health.
Conclusion: It’s better to spend your calorie allowance on nutrient-rich foods with proteins and healthy carbohydrates from vegetables, fruits, whole grains, natural berries, juices, and plant oils rather than on 'empty' calories from unhealthy sweets. Consuming too many empty calories increases the risk of developing type 2 diabetes.
General Guidelines
Consume sweets during the first half of the day, including sweet fruits.
Eat sweets after meals to prevent sharp blood sugar spikes. Otherwise, you risk mood swings and increased insulin production, which promotes fat storage.
- Sugar substitutes: Are artificial sweeteners worse than natural sugar?
Smart Tips to Manage Sweet Cravings
Chill your favorite chocolate in the freezer and enjoy it cold by nibbling slowly.
Cut candies or pastries into small portions and savor each bite mindfully.
Add cinnamon and vanilla to your drinks and dishes; these spices help reduce sugar cravings.
Eat sweets consciously—not secretly at night—and avoid guilt afterward. Focus on enjoying the treat!
Focus entirely on the sweet-eating experience without distractions like TV, socializing, or reading to maximize pleasure.
Remember: sweets eaten before noon have the least impact on your figure!
Photo credit: Getty Images
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