Sweet like...vegetables. Daily intake of dried fruits

For many of us, especially women, a complete ban on sweets during any diet sounds like a sentence incompatible with life. However, there are special low-calorie sweets that you can safely include in your diet.

First of all, you need to pay attention to the amount of fat contained in the product. If you decide to bake them yourself, then your recipes should also take into account the number of calories in homemade sweets.

And if the calories you can still eliminate physical activity, then it is not so easy to get rid of fat on the internal organs. However, low-calorie sweets, although they are considered as such, are completely undesirable for our body at night.

These are recipes that directly lead to obesity, because at night our body needs only rest, but not significant energy reserves. If you want something sweet at this time of day, just make herbal tea with honey.

In order to know and consume only the lowest calorie sweets and related recipes, the following table will help us with the calorie content. This is the list, products from which are normally absorbed by the body, if you do not exceed reasonable doses of consumption.

How to eat them without harm to health?

In order to properly consume sweet foods on a diet, another list will come to our aid, only recommendations for proper consumption:

Calories from sugary foods should not exceed 10% of calories from all food during the day.
Try to eat low-calorie sweets only for breakfast. This will give more chances for their absorption by the body. In addition, it is a good supply of additional energy for the whole day.
Don't use artificial sweeteners.
Try to allow yourself sweet no more than a couple of times a week.
If you decide on an unplanned consumption of sweets, but do not know which dishes to choose, then opt for dark chocolate, as it is less likely to be deposited on your sides.
If you are baking at home, then use flaxseed flour instead of wheat flour, because it contains fewer calories but more fiber.

The benefits of dried fruits

For example, dried fruits perfectly satisfy our needs for sweets. You can even use them as snacks - dried apples, pears, prunes, figs, dried apricots.

Rich in fiber, they are digested for a long time and perfectly interrupt the feeling of hunger. Thanks to slow carbohydrates, they are able to supply us with energy without being stored as fat. If you are on a diet, it is dried fruits that will help additionally with trace elements and vitamins.

For all their absolute benefits, do not forget about the sense of proportion, that is, the daily table of their consumption may look something like this:

dried apricots 3 pcs;
prunes - 4 pcs;
apples - 100 g;
pears - 80 g;
figs - 2 pcs.

Cooking homemade sweets

For tea, you can always use your own homemade pastries. Pay special attention to oatmeal cookies, because they have little wheat flour, but a large amount of oatmeal. Trace elements and fiber will be especially useful in a diet.

Use wholemeal flour and stevia as a sweetener, and get a minimum of calories. Take into service what recipes are applicable at home.

So, take 4 tablespoons of oat and wheat bran. We also need exactly the same fat-free cottage cheese and 4 chicken yolks. Whisk egg yolks together with baking powder, add all other ingredients and mix. Maple syrup can be used as a sweetener. Pour the batter into a baking dish and place in the oven.

With chocolate and ice cream

Chocolate is also allowed, but only black varieties, with high content cocoa beans and low sugar content. But with this indication, you get a large number of trace elements and for a long time lose the feeling of hunger.

The properties of such chocolate are known to produce endorphins, which are also called hormones of happiness. They help to deal with stress in the process of losing weight. Without special harm for a figure, you can eat up to half a tile of this kind per day.

Pay attention to ice cream, in those moments when you really want a sweet. When buying, focus on those products that contain minimal fillers, and cooking recipes do not contain fat, but include berries. Remember that ice cream, especially homemade ice cream, contains milk, which is rich in calcium.

When eating ice cream, we have to expend more energy to maintain heat exchange. In turn, this leads to increased calorie expenditure. However, do not allow yourself more than 2 times a week and more than 100 grams at a time.

Making marmalade and marshmallows

Another great sweet that can be consumed during weight loss is marmalade. You can buy it, but you might as well make it at home.

Recipes suggest using maple syrup instead of sugar. If you buy in stores, then do not take those varieties that are sprinkled with sugar on top. Or make your own jellies, which include fresh berries, gelatin and water. The calorie content of such a dish is practically not felt.

Why is it possible to large quantities to consume marshmallows while dieting? This sweet contains egg whites, gelatin and sugar. You can even make it in your own kitchen using easy recipes and adding fresh or frozen berries for flavor. This will help you achieve a lower calorie content of the finished dish.

Still very original taste different marshmallow yogurt. You can safely eat it, even while on a diet. For him, we need half a glass low-fat yogurt, A little vanilla sugar And powdered sugar, liter skimmed milk and 150-200 grams of marshmallows.

We place all the components in one common container and beat with a blender. Further ready mix you need to put in the cold for 5-7 hours. We pour everything into molding portions, each of which includes only 170 calories.

Harm from eating sweets

If your body asks for sweets, then it is quite possible that you have energy starvation, that is, there is not enough fast carbohydrates. This is the easiest way to fill in the missing calories. Especially often those who are actively engaged in mental activity face this problem. The most significant argument in favor of the choice of sweets is the ability to cheer up, increase stress resistance.

However, the payback for such even low-calorie sweets is excessive weight gain, skin problems and metabolism. Such side effects due to the fact that sweets usually contain a lot of fat and are oversaturated with sugars. This is especially true for cakes containing oil cream, various desserts and sweets.

Most in a simple way saturation of the body with sweet without extra calories can be called the replacement of some components during cooking:

replace butter or sour cream fat-free yogurt;
use natural honey instead of sugar;
ground flour can be used as a substitute for wheat flour cereals or rye flour;
instead of industrial juices, use compotes from natural berries or fruit.

The sweetness of substances and dishes is measured in conventional units - SES. Sucrose was taken as the zero point of reference. In the list of products that make taste recipes squeak with joy, completely unexpected ingredients hit.

The sweetest vegetables and fruits

There is an opinion in the culinary circle: what sweeter vegetable, the more useful it is. Although this can be argued, one thing is true: the less watery fruits and vegetables, the more saturated they are. useful substances. The leaders of our sugar TOP are so appetizing that they rarely stay on the shelves.

The sweetest fruit

Dates are considered record holders in the world of natural desserts. Sugar content in small fruits date palm ranges from 50 to 80%. Healing properties And taste qualities of this fruit were known to the ancient Egyptians and the mysterious Assyrians.

This is how the sweetest fruits grow - dates The prophets who settled on the pages of the Bible and the Koran escaped hunger by eating dried fruits. Despite the huge level of SES, dates are low in calories and even become the basis of special diets. They contain wide range amino acids, vitamins of groups B and P. The most sweet fruit promotes easy childbirth, relieves kidney stones, but is completely unsuitable for diabetics and people suffering from obesity.

The sweetest tomatoes

Although the sugar content of tomatoes is relatively low (2.6 grams per 100 grams of total weight), they have a rich, sweet flavor and pleasant aroma. In search of the perfect golden apple, Professor Harry Klee from the University of Florida conducted an analysis chemical composition different varieties tomatoes. He identified a dozen compounds that determine the intensity of aroma, and 12 more that are responsible for sweetness, discovering the secret of the harmony of taste, color and smell.

Tomatoes of the Chernomor variety are very large and sweet. The sweetest varieties of tomatoes are the Master Garden F1 hybrid, the purple Chernomor and the fleshy Orange Giant. These sugar vegetables are a powerful antioxidant, prevent blood clots and even increase potency.

The sweetest pumpkins

The undisputed leader of sugar accumulation is pumpkin. It contains up to 32% sugar - about the same as they contain the best varieties wine grapes. Orange "pot-bellied" is rich in vitamin C, which is responsible for immunity, and B vitamins, which are necessary for the beauty of hair, nails and skin. Thanks to carnitine, which is rarely found in vegetables, pumpkin promotes the formation of a muscular corset and fights obesity. Although the sweetest varieties grow in Asia, there are worthy specimens in our area. For example, nutmeg, candied, marble and Arbat pumpkins contain more than 12% sugar. Volzhskaya gray 92 will be even tastier, because the sugar level in it exceeds 16%.

Volga gray 92 - the most sweet variety pumpkins

sugar garlic

It's hard to believe, but by the level of sugar fragrant melons and sugar beets are far from garlic. This "odorous friend" contains up to 27% polysaccharides, including glucose, sucrose, inulin and fructose. White teeth would surely be sweeter than honey, if not for the essential oil, which gives them a sharp taste and a peculiar smell. Garlic, known to our ancestors, is one of the most powerful natural antibiotics. It cures colds, disinfects wounds and strengthens the heart muscle. Most healthy people live in Korea and Italy: they consume up to 12 cloves of garlic per day. "Sugar" vegetable has its own contraindications. It is undesirable to use it for nursing mothers, ulcers and people with diseased kidneys.

Sweet is even garlic Enumeration of sweet, like molasses, fruits and vegetables could be endless. A sugar apple from Thailand, pineapple, persimmon, tamarind, quiche-mish, black carrots and artichokes settled here.

What else is included in the TOP of the sweetest products?

To calculate the effect of sugar on human body, scientists came up with another concept - glycemic index. Thanks to it, you can calculate how the body reacts to pure glucose. What food instantly raises blood sugar and is itself sweet?

corn syrup

Researchers from the University of California have found that sugary foods can lead to a weakening of nerve connections and a deterioration in brain activity. After stuffing one group of experimental rats with high-fructose corn syrup, they sent them to find a way out of a tangled maze.

Corn syrup is included in the top of the sweetest products. The animals, which have already left the lair of the Minotaur more than once, went crazy around the passages, but could not escape. But their brothers, who did not taste the sugary nectar, easily went outside. Corn syrup is several times sweeter than sugar and much more dangerous. It is one of the reasons for the excessive obesity of Americans: in a year they absorb up to 17 liters of cheap sweetener.

Honey

According to ancient myths, even Greek gods respected honey, absorbing tons of ambrosia. Yes, and old Russian recipes indicated it as a panacea for all diseases. Although the bee product is very high-calorie, it is much more useful, and sweeter than sugar. For example, acacia honey contains more than 40% fructose and 36% glucose. It contains enzymes necessary for the body, vitamins of group B and ascorbic acid. Honey can speed up the restoration of damaged tissues, improve digestion, normalize sleep, increase immunity, and even prevent the occurrence of sclerosis. But, like any sweet, it has its own contraindications: it is not suitable for allergy sufferers and diabetics.

Honey is not only sweet, but also a healthy product Is there any product that breaks all records for sugar content?

The sweetest substance in the world

In 2010, NutraSweet invented a new food supplement- neotame, 13,000 times more sugary than sugar. But we are for naturalness, so stevia becomes the leader of our rating of the sweetest products. This perennial plant, used by the American Indians thousands of years ago, is 300 times sweeter than sugar. In 1903, the Swiss Bertoni, having examined a green bush received as a gift, found out that stevia leaves can be used as a natural calorie-free sweetener.

Neotame is the sweetest substance in the world But this miracle of nature hides other useful properties: it is used in cooking, treats psoriasis, angina pectoris, improves memory and removes toxins. Sweets are not only tasty, but also fabulously expensive.

For most women, the worst thing about a diet is a complete rejection of the usual sweets. Why make such sacrifices when ordinary sweets can be replaced with low-calorie ones?

The main thing is a clear understanding of what you can eat and when.

For the duration of the diet, you need to forget about yeast baking and muffins with creamy-oily fillers.

Such deliciousness slows down the digestion process, causes fermentation in the intestines (the rate of weight loss depends on the precise functioning of the intestines) and contains a large percentage of fat.

If you want to sweeten your dietary life, pay attention first of all to the fat content in the product, and only then to the calorie content.

Calories can be easily burned by physical activity, but from fat, which settles in a thick scrap around internal organs getting rid of is not so easy and fast.

Remember:

Even the lowest-calorie sweets eaten at night will not leave without a trace and will be reflected in the figure.
At night, the body rests and does not need a lot of energy. He will hide all the calories received in reserve, in our sides and at the waist.
Before going to bed, if you really want something sweet, make yourself some herbal tea with honey.

How to use low-calorie sweets in diets

Calories from sweets should not exceed ten percent of the daily calorie intake.
Avoid artificial sweeteners. Because they can increase sugar cravings.
You can eat sweets only for breakfast. This will give you extra energy for the day. And the calories received from the sweet will have time to be used up in a day.
You can only afford sweets a couple of times a week (even if they are low in calories).
If you really want sweets on unplanned days, then it would be best if you eat a piece of dark chocolate, it will not give extra calories and will not turn into fat.
For home baking wheat flour replace with linen. IN flax flour much fewer calories, and the contained fiber will dull the feeling of hunger.

The list of the most low-calorie sweets includes dark chocolate, marshmallows, marmalade, marshmallow, ice cream and, of course, dried fruits. If you do not eat these foods in large quantities, then the body can easily cope with the calories received from them.

Little tip: to control sugar cravings -.

Store-bought low calorie sweets

Chocolate

Let's start with chocolate. It can be consumed, but you should choose only black (having a minimum of 76% cocoa beans in its composition) and with a low sugar content.

It is this type of chocolate that will fill the body useful trace elements and on long time soothe the feeling of hunger.

Dark chocolate helps the body produce endorphins (happiness hormones) that relieve stress when losing weight.

In addition, there are not so many calories in it, and the monounsaturated fats included in it will spur us to rapid weight loss.

A day, without harm to the figure, you can eat a couple of strips of chocolate.

Ice cream

There is another sweet that can be consumed when losing weight. This is ice cream.

But it must be chosen without fillers and low in fat, and it is best to cook it yourself from low fat milk, sugar can be replaced with sweet berries.

Ice cream contains milk and is therefore rich in calcium, which helps signal satiety to the brain.

It is also important that ice cream is cold and after eating it, the body temperature decreases, blood vessels contract, and thus hormones that are responsible for heat exchange are released from the thermoregulation center.

This helps to expend more energy to warm the body from the inside, and therefore burn more calories.

But I dare say that you can afford to eat such sweetness twice a week and not more than one hundred grams. .

Dried fruits

There are other sweets that can satisfy the need for sweets during weight loss - these are dried fruits, such as prunes, dried apricots, figs, apples, pears.

They can be consumed as snacks. Dried fruits contain a lot of fiber, which is digested for a long time and well interrupts hunger, they also have slow carbohydrates that can supply the body with energy and are quickly burned without being stored in fat.

In addition, during the diet dried fruits supply the body with vitamins and minerals.

But they must be dried. natural way and no added preservatives or sugar. With all the benefits of dried fruits, one should not forget the sense of proportion, since they have quite a few sugars.

Daily intake of dried fruits:

Prunes - 3-4 pcs
Dried apricots - 3 pcs
Figs - 2 pcs
Apples - 100 g
Pears - 70 g

Dried fruits can also be used to prepare compotes that do not need added sugar. Ideal for this dried pears, apples and berries.

Such compotes can be drunk without fear for your figure. If the compote is sour, then you can add a little fructose.

Delicious and no calories Details on What is more effective: exercise or switching to proper nutrition? Massage, running or fasting?

Low-calorie sweets for tea that you can make at home

The next sweet that can be consumed is homemade baking like oatmeal cookies. It contains a lot of oatmeal and a minimum of wheat flour.

And as a sweetener instead of sugar, you can use honey stevia. And besides, in oatmeal cookies there are many trace elements and fiber, which is valuable when losing weight.

You can also cook this low calorie baked goods like gingerbread or wholemeal cookies or carrot cake. Everything is cooked with the addition of the same stevia or maple syrup, which will give sweetness and a minimum of calories.

To reduce the calorie content of baking, you can use bran and whole grain flour. Here is a recipe for simple and low-calorie baking.

Cookie Recipe:

Wheat bran - 4 tbsp. lies.
Oat bran - 4 tbsp. lies.
Egg yolks - 4 pcs.
Low-fat cottage cheese - 4 tbsp. lies.
Maple syrup - 1 tbsp. lies.
Baking powder - 1 tea. lies.

Beat egg yolks with baking powder, add all other ingredients and mix well. Place dough into molds and bake until done.

Zephyr

You can also use marshmallows in small quantities. This sweetness is made up of egg whites, sugar and gelatin.

If you wish, you can cook marshmallows yourself by adding fresh berries killed in a blender to its composition. This will help reduce the calorie content slightly.

Test

Do you have a strong craving for sweets?

There is another sweet that you can cook yourself and safely use during the diet - marshmallow yogurt.
Marshmallow yogurt recipe:

Low-fat natural yogurt - 125 g
Vanilla sugar - 15 g
Powdered sugar - 1 tsp.
Skim milk - 1 liter.
Marshmallow white - 170 g

Place all ingredients in a bowl and blend with a blender. Place the mixture in a yogurt maker and leave for 5-7 hours. Then pour into molds and place in the refrigerator.

Makes four servings. One serving of this dessert contains 170 calories. After all, it's not much at all. And this dessert can serve you as a complete breakfast.

Marmalade

There is another sweet that can be consumed when losing weight - this is marmalade. It is not necessary to buy it, but you can make it yourself using maple syrup or fresh berries as a sweetener.

If you decide to buy marmalade in a store, then you need to choose one that is not sprinkled with sugar, such as jelly, it has fewer calories.

You can also periodically use jelly prepared by yourself. It contains water, gelatin, fresh berries and a little maple syrup. There are not many calories in this jelly.

If you are on a diet, do not give up sweets. It is enough to replace high-calorie cakes and sweets with sweets with minimum content fat, sugar and calories. And of course, follow the rules of use.

And for a snack video low calorie desserts at home:

We associate baking mainly with dessert, so the idea, for example, vegetable pie comes to mind in connection with dinner or second breakfast. But this is far from true! To prepare a dessert, you can use not only fruits, but also vegetables, and they can play the role of not only secondary additives, but also the basis of the dough.

Vegetables are a source of healthy sugars - not refined, toxic industrial sugars or artificial sweeteners, but only carbohydrates, which are an important fuel for cells. Try, for example, a recipe for waffles made from carrots and pumpkins, vegetables that are especially often used in confectionery business. Another good example is muffins and carrot cake. True, flour, eggs and other ingredients are added to vegetables. classic ingredients test, but in smaller quantities. Therefore, the inclusion of vegetables there leads to a slight decrease in sugar and fat levels - serving vegetable baking contains fewer calories than the same amount traditional dish. Increased levels of fiber and healthy sugars, and this is the path to a healthy diet.

Sweet Champions

The sweetest vegetables are corn and sweet potatoes. Corn comes in many varieties, but the most common are white and yellow varieties. It contains many important vitamins (B9 in the form of valuable folates, B1, C, B3, B5) and minerals (magnesium, phosphorus), while 100 grams of sweet yellow grains contain only 86 kcal. Such a vegetable supplies the body with vegetable protein and fiber and does not contain gluten. It's time to debunk the myth that corn makes you fat: nutritional value fresh corn speaks for itself.

Sweet potatoes (aka - sweet potato, kumara) very rarely visit our tables, although due to their exceptional taste they could occupy much more honorable positions. The main characteristics of the vegetable include a high content of potassium (337 mg / 100 g of tubers) as well as the predominance of complex sugars over simple ones. Eating 100 g of sweet potatoes, we supply the body with about 20 g of sugars. The fiber content remains at the level of 3 g/100 g of the product. Sweet potatoes contain a number of vitamins (this is a storehouse of beta-carotene, there are a lot of B6 and B5) and minerals (copper, manganese, magnesium).

The higher the temperature, the sweeter the taste

During boiling and baking, that is, heat treatment, vegetables are released their natural sweetness. On the other side, fresh vegetables contain more vitamins and minerals. Therefore, from a health point of view, it is best to consume them in the least processed form. A sweet taste vegetable dish can be emphasized by adding some spices, such as cinnamon, which stimulates the enzymes involved in carbohydrate metabolism.

Beware: Sweet Vegetables Have a High GI

The glycemic index informs the consumer about the effect of a product on blood sugar levels. The higher the GI, the greater the jump in blood glucose. Initially, only diabetics were guided by this indicator when building a diet. Currently, it is taken into account by various diets for weight loss, as well as nutrition systems for people at risk for developing diabetes.

The GI value in the case of vegetables (for example, carrots) varies under the influence of various factors. An example is the supply temperature, as well as methods heat treatment. raw carrot characterized by low GI - in boiled it is already very high. However, it must be emphasized that the GI does not take into account the carbohydrate content of foods. And vegetables mostly contain a small amount of sugars, so focusing only on the glycemic index in this case can be a big misconception.

The slogan "vegetables are sweet!" may be a useful tool for parents of malnourished children to introduce healthy foods V children's menu. He can also convince those who don't like such vegetable gifts in principle to at least try them in the form of vegetable baked goods. In a balanced diet, vegetables form the basis of the menu, and if they are sweet, then healthy diet becomes less boring, fresher and more delicious.

The list of sweet foods - a sugar apple from Thailand, pineapple, persimmon, tamarind, quiche-mish, black carrots and artichokes - is endless. But in our today's review, we will talk about products that we are not used to classifying as sweet.

The sweetest fruit

Dates are traditionally considered the most delicious dessert. Beneficial features and the natural sweetness of this fruit has been known since time immemorial. While dates contain a fairly high number of SES, they are often used in special diets due to their low calorie content. The content of a wide range of amino acids and vitamins of groups B and R adds to their popularity. Dates help get rid of kidney stones and easy childbirth.

The sweetest tomatoes

The sweetest varieties of this vegetable are considered "Master Garden F1", purple "Chernomor" and fleshy "Orange Giant". Tomatoes are among the vegetables that are high in antioxidants that prevent blood clots. In addition, they help increase potency.

The sweetest pumpkins

The most sugar-containing of all gifts of nature is considered to be a pumpkin, almost like grape varieties with a high sugar content. The usefulness of pumpkin is determined by its content of vitamin C (immunity) and B vitamins, which help maintain good condition of hair, nails and skin. Carnitine contained in pumpkin affects the development of muscles and helps in the fight against obesity.

sugar garlic

Yes, garlic is sweet too. Content a large number polysaccharides puts it on a par with and even above melon and sugar beets. The smell and taste that we are accustomed to in garlic, gives it the presence in its composition essential oil. This powerful natural antibiotic is very effective for colds, heals wounds, and also helps strengthen the heart muscle. It is generally accepted that the healthiest people live in Italy and Korea - they eat more than 10 cloves of garlic per day.

corn syrup

Scientists from the University of California found that sweet foods weaken nerve connections and impair brain activity. For example, experimental rats fed plenty of corn syrup, who had previously easily navigated the labyrinth of the Minotaur, could not get out of there. At the same time, rats that did not eat corn syrup easily exited the maze. Scientists believe corn syrup the main culprit of excessive obesity in the US.