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Healthy Snacks to help satisfy the craving for sweets

For sweet tooth, resisting sweets is not always easy.

However, to keep you healthy, it is important that you avoid eating excess sweets, as this can prevent you from maintaining a healthy and balanced diet.

If you have difficulty resisting sweets, in this article you will be able to see some tips to help you satisfy the desire for sweets in a healthy way.

Checkout my tips!

Sweets and their relationship with sugar

sugar

Sweets are very much present in our culture and there are countless possibilities to please everyone.

These are present in all the festivities, at different seasons, in various spaces, whether in cafes, bars or restaurants.

Sweets can be very different from each other, but one thing is common to the most part: its large amount of sugar. (Although today we are beginning to see an effort to offer healthier alternatives and options)

You may have heard that sugar, when consumed in excess, could harm your health.

But you know how?

How sugar (in excess) can harm your health

Sugar belongs to the carbohydrate group.

There are various types of sugars from different sources.

The common sugar (table sugar) belongs to simple sugars and may also be designated as sucrose.

There are other sugars that we obtain through food that we eat, such as lactose, glucose and fructose.

Sugar is used as a base and added to the preparation of beverages and food.

Food industrialization provided greater availability of processed and sugar-rich foods.

Sugar added to food may be associated with negative consequences for our health.

We must be aware that sugar is also necessary, especially to give us energy, but it is essential to make the best and most natural choices possible to reduce its harm.

Thus, it is important to dominate the alternatives to sugar to reduce the negative risks to our health, especially when we want a sweet but healthier option.

Healthier alternatives to sugar to help you sweeten your recipes

It is possible to obtain sugar in a natural way through the consumption of fruit, for example.

But there are other options.

There are different foods with a sweet taste possible to replace sugar and that have a lower health risk.

The different types of sweeteners have different absorption mechanisms, and thus different effects in our body.

Honey

Honey

Honey is a natural food of rapid absorption and that can have a positive impact on our health.

The power to sweeten is higher than that of sucrose. This can be used to replace sugar in the preparation of sweets or in addition to beverages like coffee.

In addition, honey has been used as a natural remedy for different purposes. It has been studied and used for its anti-inflammatory, antioxidant and antibacterial effects:

“Studies revealed that the medicinal effect of honey may be due to of its antibacterial, anti-inflammatory, apoptotic, and antioxidant properties.”

Stevia

stevia

Stevia is extracted from the leaves of the plant of Stevia rebaudiana Bertoni. The active compounds that give the sweet taste to stevia are the glycosides of steviol.

This natural sweetener has a power to sweeten up to 300 times more than the common sugar without adding any energy value (kcal).

Agave

Agave is a plant mainly typical of Mexico. This contains a nectar that is used as an organic sweetener.

Its appearance resembles the honey and its sweetener power is superior to that of refined white sugar, so it should be used in smaller quantities.

Attention! Its consumption should also be controlled because the agave “syrup” that is usually found on the shelves of the supermarket is very processed, being highly rich in fructose and having a low nutritional value.

Sugar-free jams (without added sugars)

jams

The selection of natural sugars from foods, such as the fructose present in fruits, is a balanced option.

Added sugar-free jams can be purchased or made at home by grinding fruit that can replace the use of sugar in different recipes.

See some examples of snacks recipes to sweeten your days with healthier alternatives!

Recipes for sweet but healthy snacks

1. MINT ICE CREAM WITH COCOA CHIPS

 Ingredients:

  • 400g of light Greek yogurt
  • 5-7 tablespoons of agave (if you like it more or less sweet)
  • 2 teaspoons of peppermint extract
  • 1 table spoon of cocoa chips

– Preparation Mode –

  • Involve all other ingredients
  • Add the cocoa chips
  • Put it in the freezer until it solidifies

2. ORANGE CRACKERS

Ingredients:

  • 150g of Stevia powder for cakes
  • 1 orange
  • 2 eggs
  • 1 Natural yogurt
  • 1 tablespoon of olive oil
  • 1 teaspoon of vanilla extract
  • 400g whole wheat flour
  • 1 tablespoon of baking powder (yeast)

– Preparation Mode –

  • Squeeze the orange
  • Beat the eggs with stevia, vanilla extract and orange juice
  • Add yogurt and olive oil
  • Sift the yeast together with the flour and wrap
  • Make small balls and spread in the form of biscuits
  • Lead to the oven, preheated at 180 º C, in a form lined with tracing paper, for 30 to 40 minutes

3. STRAWBERRY MUFFINS

 Ingredients

  • 250g OF sugar-free strawberry jam
  • 5 eggs
  • 2 cups of rice flour
  • 1 tablespoon of baking powder
  • 1 teaspoon of olive oil
  • laminated strawberries to decorate

– Preparation Mode –

  • Turn on the oven to 180º
  • Beat the eggs with the jam
  • Add the remaining ingredients and beat until you get a soft pastry
  • Pour the dough into the molds, cover with strawberries
  • Leave it in the oven for 25 to 30 minutes

4. CASHEW BALLS

 Ingredients

  • 5 tablespoons of grated coconut
  • 2 tablespoons of honey

– Preparation Mode –

  • Grind the cashews together with 2 tablespoons of water
  • Add the grated coconut and the honey
  • Make small balls with your hands
  • Bring to the refrigerator at least 1 hour

5. PUMPKIN AND WALNUT DELIGHT

 Ingredients

  • 250g of pumpkin jam without added sugars
  • 2 tablespoons of honey
  • 500g of quark cheese with 0% fat mass
  • 5 gelatin leaves
  • 200g of walnuts

– Preparation Mode –

  • Mix the cheese with gelatin leaves and honey
  • Pour the mixture into a glass bowl
  • Cover with pumpkin jam and chopped nuts
  • Take to the refrigerator for 3 hours

In conclusion…

The best way to consume sweets is to opt for the natural way, through the foods that already contain sugar naturally and avoid the options with added sugars.

As you see, you can satisfy your desire to eat candy without guilt, diminishing the negative consequences for your health with these different alternatives and recipes.

Comments

The information included in this article concerns the authors opinion only.

About Ângela Ferreira

Ângela Ferreira
Ângela Ferreira is a nutritionist. She has a degree in Nutrition Sciences and she is doing a Master's degree in Consumer Sciences and Nutrition. She currently works in Sports Nutrition and Clinic Nutrition. Her goal is to actively participate in changing the population's eating habits and to demonstrate that healthy eating can be simple and practical.

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