The healthiest approach to consuming dessert (or any food with added sugar) is to avoid it altogether. So, what’s the point if you don’t live your life? Doctors, nutritionists, and most other Americans would probably agree. However, research shows that overeating sugar might increase your risk of developing diabetes, obesity, and cardiovascular disease. So, if you have to eat foods with a lot of sugar, is there a way to do it that is less bad for your health?
How to eat sweet foods on a healthy diet? First, there’s no reason to stop eating sugar altogether. Everyone, to some degree, wants foods that taste sweet and are used for a good reason. Sugar gives us the energy we need. So, “psychologically, that can be devastating” if we don’t eat sugar. It’s much more helpful to think about how to eat as little sugar as possible.
In its pure form, as in soda and candy, or in combination with other carbohydrates, as in various baked products, sugar tends to acquire a poor rap.
The healthiest ways to eat sweets
- Having only natural sweets
- Add artificial sweeteners to your diet.
Having All Natural Sweets
How often things happen is essential
It’s better to treat yourself once or twice a day than to snack all the time. Researchers have found that cutting back on the amount of sugar you eat doesn’t help prevent cavities as much as cutting back on how often you eat it.
Other ways cutting back on sugar can benefit your health. But if you want to keep your teeth healthy, it’s more important to limit how often you put sugars and simple crabs in your mouth than to determine how much you eat.
That is because the bacteria in your mouth use sugar and simple carbohydrates as a fuel source and, in turn, make acids that erode tooth enamel. When you eat, your body produces more acids for more than 20 minutes.
If you always eat or drink sugary snacks, your teeth don’t get a break from acid attacks or a chance to fix the damage acid has done. People who snack a lot are more likely to have tooth decay than those who eat sweets with meals.
Don’t eat anything with sugar or carbs an hour before bed. Since our mouths don’t make as much saliva at night, they can’t fight bacteria or rematerialize our teeth.
And don’t forget that many snack foods have hidden sugars and simple carbs. When it comes to your teeth, eating a bowl of pretzels before bed is just as bad as eating a bowl of ice cream or candy.
What’s in your food
Keeping tabs on how much sugar you’re consuming is another crucial move. On food labels, the amounts of each ingredient are listed.
For instance, one brand of granola bars has a list of ingredients that include sugar, corn syrup, corn syrup solids, inverted sugar, fructose, and molasses. For a 90-calorie granola bar, there are many different kinds of sugar.
How to Diet and Still Enjoy Sweets
Those who crave sugary, calorie-dense foods like manufactured sweets and junk food will find this task extremely challenging. But adding natural sweets to your diet and choosing certain artificial sweeteners can make you healthier and happier with the way you eat.
One of the most important meals of the day can be a breakfast smoothie with frozen bananas, frozen strawberries or blueberries, coconut water, and chia seeds or hemp seeds, all of which are healthful and contain natural sweeteners. That gives you a lot of raw sugar and fiber, and the chia or hemp seeds provide energy.
The yogurt has only 120 calories, about 9 g of sugar, and 20 g of protein. Ground nuts are a fantastic option if you’re looking for a snack that’s high in omega-3 fats.
These frozen treats are sweet and healthy by nature. They are a suitable alternative to artificially sweetened and preserved confectionery because of their high sugar content and low fiber content compared to other fruits.
The best way to preserve grapes is to put them in the freezer. You can keep your blood sugar from skyrocketing if you consume ten frozen grapes with a handful of nuts, such as almonds.
Trail mix with Dried Fruit
Try trail mix with dried fruit instead if you like to snack all the time, and usually choose sweet treats like gummy worms, lollipops, or chocolate bars.
By itself, dried fruit can make you feel bloated and sick. During the drying process, it also loses a lot of its fiber. Mix dried fruit and nuts to make trail mix. Each serving should have no more than 5 grams of added sugar. The nuts will give you protein, fat, and fiber that dried fruit alone doesn’t have.
If it’s hard for you to give up chocolaty treats, try switching to dark chocolate with no added sugar instead of milk chocolate. It is also full of antioxidants.
For a special snack, try buying one high-quality dark chocolate bar. Since dark chocolate has a strong flavor, it should be hard to overeat it.
Sweeten your meals with Maple syrup, Honey, or Agave Nectar
Minerals like manganese and zinc are in it. Look for pure maple syrup at the grocery store near you. A teaspoon of honey has 21 calories, so only use a small amount at each meal. It’s sweeter and thicker than sugar, and it has antioxidants in it naturally.
Honey is a delicious addition to many foods, including yogurt, cereal, tea, toast, and oatmeal. Honey can be used in place of sugar in baking by reducing the amount of sugar called for by one cup and adding one cup plus three tablespoons (44.4 ml) of honey.
The nectar is turned into syrup, and each teaspoon has 20 calories. It has a mild taste complements other ingredients in smoothies, tea, and baked goods. It is also sweeter than sugar by about 50%. But because it is a cube of processed sugar, it costs more than honey or maple syrup.
Use Natural Foods
If you’re trying to cut back on refined and artificial sugars in your diet, baking using natural sweeteners like honey, agave, and maple syrup is a great place to start.
- Banana, coconut, and cashew cream tart sweetened with maple syrup.
- Honey-sweetened whole wheat banana nut loaf with honey.
- A Popsicle consists entirely of fruit, such as watermelon, blended with ice and sweetened with honey.
- Banana coconut ice cream that doesn’t have dairy is sweetened with agave.
Health Risks that come with Artificial Sweeteners
Using artificial sweeteners instead of sugar can keep your teeth from getting cavities and keep your blood sugar under control. But all artificial sweeteners are made with chemicals. There are a lot of worries about the safety and health of artificial sweeteners, but there isn’t enough research yet to show that they cause cancer or other health problems.
Use extract from stevia leaves
This natural sweetener comes from the leaf of a shrub in South America. It is 200 times sweeter than sugar. Truvia and Pure Via are both made with stevia.
- Stevia is a natural sweetener that doesn’t contain any chemicals that are made in a lab. Stevia can also be used to cook and bake. The FDA has approved Reb a (Stevia leaf) as a sugar substitute.
- Stevia has a more robust flavor, so when substituting it in recipes, use the recommended conversions found on the package.
How to eat sweet foods on a healthy diet? Aspartame, Saccharin, and Sucralose
Diet sodas, sugar-free gum, and individual packets of sugar include aspartame because of its extreme palatableness (220 times that of sugar). It is an artificial sweetener that is sold as Equal and NutraSweet. Currently, there is no solid proof that aspartame causes cancer. But it can give some people headaches or stomachaches, and when it’s cooked, it can leave a bitter aftertaste, so don’t use it to boil. People with a rare disease with phenylketonuria (PKU) can’t break down phenylalanine, a part of aspartame. People with PKU shouldn’t eat aspartame.
Saccharin is 200-700 times sweeter than sugar. The FDA has permitted it to be used as a food additive in drinks and processed foods, but it has an unpleasant sweet and metallic taste. It doesn’t break down well when heated, so you shouldn’t bake or cook with it.
This sweetener has many things, like soft drinks, cereals, chocolates, and baked goods. Sucralose can handle high temperatures, so you can cook and bake with it. But, like aspartame, sucralose can give you headaches and make it hard to digest food.