Nutriciologist names 7 sweets that don’t lead to weight gain

founder of the International Institute of Integrative Nutritionology

Can athletes eat sweets? Yes, if you approach the question rationally and follow the advice. Here are seven healthy sweets that you can eat without worrying about your figure.

Eating dessert after an intense workout is an effective way to restore the energy spent. Sweets are a source of simple carbohydrates, which are quickly broken down, giving us a burst of energy and vigor, which is exactly what the body needs after sports.

It is not forbidden to eat healthy sweets, but it is important to remember about the measure and not to reward yourself with a bar of chocolate for a workout. It is important not to exceed the allowable rate of carbohydrates, otherwise the training will go to waste. On average, the maximum amount of sweets is 50 g.

When choosing sweets, carefully read the composition of the product – it should contain only natural ingredients, a minimum of sugar (better its complete absence), no substitutes and dyes.

It is important to remember that not all healthy sweets (protein bars, cookies, drinks and pastries) are really made of quality ingredients and do not contain sugar under an obscure name. Be careful when choosing a low-calorie dessert so that the energy “HEAVY” bomb does not become the cause of excess weight.

Protein products from the line of sports nutrition – the ideal sweets for the athlete, but if they are not at hand, useful treats from the nearest store will do.

The following sweets can be eaten to replenish glucose stores after a workout.

Apple marshmallow without added sugar

Fruit marshmallow is a healthy treat without sugar, preservatives, GMOs, flavor enhancers and dyes. When making classic marshmallow all the useful properties of apples are preserved – dietary fiber, pectin, almost all vitamins B, A, C, E, K, PP, as well as macronutrients – calcium, phosphorus, magnesium, potassium, sodium and, of course, iron.

The treat is ideal as a substitute for the usual candy. In the composition of pastilla there is nothing but fresh apples and potassium sorbate.

In addition to apple puree, egg white is added to the marshmallow, which makes it a high-protein dessert. The airy marshmallow is similar in appearance and texture to a delicate biscuit.

There is no gluten in the product, but a lot of vegetable fiber, which improves digestion and intestinal function, and carbohydrates are converted into energy and charge the body with activity for a long time.

Dates

Dates are a healthy substitute for candies with palm oil and sugar. They are rich in natural sugars, fiber, minerals and vitamins.

Choose dried fruits carefully: they may be soaked in sugar syrup, may contain coloring agents and sulfur dioxide, which helps keep many foods fresh and attractive. Such dates are no healthier than store-bought candy.

There are five signs of unhealthy dates:

1. The flavor of sugar syrup.
2. Shiny skin.
3. Fruit sticking together.
4. Unnaturally light color of the peel.
5. There are sugar crystals on the surface of the fruit.

Real dates have a dark matte skin with “wrinkles”, no shine or stickiness.

In order that the fructose contained in the fruit does not provoke a sharp release of insulin into the blood, it is recommended to eat dried fruit in combination with protein food. The body needs more time to break down proteins, dates will be digested more slowly, and sugar levels will not jump.

The product can be added to protein yogurt and enjoyed as a dessert after a workout. Dates are good to satisfy hunger and help replenish energy stores. Flavonoids and phenolic acid reduce inflammation and carotenoids improve heart function.

Sugar-free dried mango

Mango is another healthy sweet that is free of sugar and unhealthy fats. Dried fruit normalizes the gastrointestinal tract and improves digestion, helping to lose extra pounds.

High energy value of the product allows you to effectively replenish energy, and vitamin B6 takes an active part in the synthesis of serotonin – a participant in the fight against stress, insomnia and depression.

The treat helps to cope with burnout syndrome and chronic fatigue, perfectly lifts your mood.

Dried mango is rich in potassium, which strengthens blood vessels, normalizes blood pressure, prevents the development of atherosclerosis (chronic disease of the arteries) and hypertension (high blood pressure).

Chocolate with carob powder

Chocolate made from carob is a healthy alternative to classic chocolate that can be eaten by children, vegetarians, and people with cocoa bean and gluten allergies.

There are a lot of vitamins and minerals in keroba, it consists of 8% protein, which contains iron in an available form for digestion.

There are vitamins A, B, B2 and D, lots of calcium, phosphorus, potassium and magnesium, as well as copper, nickel, barium and manganese in carob.

The perfect carob chocolate consists of cocoa butter and roasted carob. The superfood has a small calorie content: only 224 kcal per 100 g.

The natural sweetness of the product makes the dessert similar to classic chocolate, it perfectly lifts the mood and helps the body recover after physical activity.

Marshmallow

Natural apple marshmallow is a low-calorie dessert rich in iron, phosphorus and protein. It is a delicious source of digestible protein without a gram of unhealthy fats, which lifts your mood, gives you energy and, most importantly, does not turn into belly and side fat.

There is a valuable component in marshmallows – apple pectin. This substance has the ability to bind and remove from the body of heavy metal salts, radionuclides, and also reduces blood cholesterol, has an antiviral effect, protects against the development of gastric ulcers and duodenal ulcers.

I recommend choosing a dessert without sugar or one in which apples are in the first place, not sugar or molasses.

Black chocolate

Natural chocolate with a cocoa bean content of at least 72% (the more the better) is the main dessert of athletes. It is a rich source of polyunsaturated fatty acids, including linoleic acid and omega-3.

The product normalizes blood pressure, strengthens blood vessels, increases efficiency and improves mood by promoting the production of “happy hormones”.

The recommended portion of chocolate after an energy-consuming workout is no more than 30 g.

Candied fruit

Candied fruits (not soaked in sugar syrup and without sweet sprinkles) are suitable as a dessert.

The candied fruits are rich in ascorbic acid and antioxidants (beta-carotene and tocopherol), which are necessary for the normal functioning of the body.

Valuable amino acids effectively help to relieve fatigue and restore performance after training, without overloading the diet with extra calories.