Even if you’re on a strict diet, giving up sweets entirely is dangerous for your health – and especially your mental health. Numerous studies have shown that people who don’t get enough desserts are very often prone to severe forms of depression. And even the ideal form they achieve, unfortunately, does not save them from a bad mood.
Small portions of the “hormone of joy” will not interfere with your diet, but will only benefit the general condition of the body.
What sweets can I eat on a diet?
Permitted sweets: Marshmallows and marshmallows
These are some of the most dietary products in confectionery. They are made from three main ingredients – apples, sugar, and egg white.
They contain a valuable element – pectin. It neutralizes and removes harmful substances from the body, lowers blood cholesterol, normalizes the function of the gastrointestinal tract, and has a pronounced antiviral and anti-ulcer effect.
Permitted sweets: Marmalade
Marmalade must contain gelatinizing components. It can be algae agar-agar, fruit pectin, or gelatin. Each of these substances has a special effect on the human body, but their benefits are undeniable. The marmalade also contains vitamin PP, sodium, calcium, phosphorus, iron, magnesium, and potassium.
Marmalade contains pectins, which are useful substances from fruits. Thanks to them, this product lowers blood cholesterol levels, improves stomach function, and removes toxins.
Apples, plums, apricots, and black currants contain the highest amount of pectin – choose marmalade made from these fruits. Agar-agar is extracted from seaweed, so it is an excellent source of iodine, which contributes to the proper functioning of the thyroid gland. Also, as a result of eating marmalade with agar-agar, you will normalize the digestive system and improve gastric motility.
The marmalade is also useful because it normalizes brain function and helps to restore strength after prolonged physical or mental exertion.
Sweets are allowed: Dried fruits
Dried fruits are much more caloric than fresh fruit, so you shouldn’t eat them in large quantities.
But as an addition to your morning oatmeal or as a base for a compote, they are just perfect. Prunes, dried apricots, raisins, dates, and dried berries improve bowel function and provide the body with vitamins and useful minerals such as calcium, magnesium, sodium, and iron. They are also very good for the heart!
Dried fruits and berries can easily satisfy hunger. The ideal amount of dried fruit per day is 30 g.
Sweets are allowed: Honey
Honey is extremely rich in vitamins, minerals, amino acids, and enzymes. It contains vitamin C, which boosts immunity and helps the body fight colds, and vitamin PP, which strengthens the walls of blood vessels and removes excess sugar and cholesterol from the blood. It is also rich in antioxidants that slow down the aging process and prevent the onset of cancer. Honey is rich in B vitamins (B1, B2, B3, B5, B6, B7, B9), known as effective natural antidepressants – they improve the functioning of the nervous system, stimulate brain activity, relieve anxiety, improve mood, and normalize sleep; in addition, these vitamins regulate metabolism in the body and have a beneficial effect on the condition of hair, nails, and skin. Honey is rich in enzymes that improve digestion and help the absorption of nutrients contained in our food.
The caloric content of a spoonful of honey is 26 kcal (teaspoon) or 56 kcal (tablespoon). Of course, this is an average value, it depends on the calorie content of honey. But in order to calculate the calorie content of a spoonful of honey, remember that a teaspoon without a slide holds 8 g of this product and a tablespoon – 17 g.
Permitted sweets: Chocolate
First of all, it is chocolate, but not milk chocolate, to which we are all so accustomed, but black. It is dark chocolate that stimulates the release of endorphins, the hormones of happiness, thus raising your mood, and also helps regulate blood pressure in case of hypotension, strengthens the heart and blood vessels, and improves performance. If you are engaged in physical activity, you can safely eat 30 g per day, and if not, then 10-15 g. This product contains a large amount of cocoa butter and grated cocoa, valine, and lecithin. It also contains riboflavin, thiamine, vitamins PP, and E, calcium, magnesium, sodium, iron, potassium, and phosphorus.