There are people in this world who cannot imagine their life without sweets. For them, a meal is incomplete if it does not end with a cup of tea or coffee with chocolate or cake. And a good day (just like a bad one) is unimaginable without a piece of cake or cookies.
The author of these lines also considers himself to be a sweet tooth and understands well: no matter how much nutritionists trumpet about the absence of useful substances in sweets and a purely psychological dependence on the sweet "drug", there were, anyway, and ... will eat.
Therefore, let’s dear sweet tooth, it’s better to talk not about a dietary routine such as "How to completely give up sweets in 2 weeks?" And we will debunk the myths living for years. For example, is it realistic to eliminate sugar from the diet altogether? What is the best way to replace the sweets that are most dangerous for the figure? How to eat sweets without harming your health?
Myth # 1: Sugar is Terribly Bad for Your Health
Sugar itself is neither harmful nor beneficial. According to its properties, it is a preservative and does not contain any vitamins and microelements.However, glucose is vitally necessary for our brain to function properly, which is easiest to obtain by drinking that very cup of tea with sugar, after which a short-term charge of energy will appear (it's not for nothing that sweet tea is given even to donors temporarily exhausted after donating blood).
But it is worth recalling that glucose and refined sugar are not always the same. Glucose (plus useful trace elements) can be obtained from honey, fruits, dried fruits. And an excess of pure sugar with empty calories is still harmful - it slows down metabolism (hello, extra pounds!), Worsens digestion, slows down the production of gastric juice (this is where the heaviness in the stomach after eating pastries) and can provoke allergies and skin rashes with inflammation.
Myth number 2: the main culprit for excess weight is sugar.
This statement is partly true. Sugar does have something to do with weight gain. However, if, in addition to sweets, you also like to abuse fast food for lunch, and fried potatoes and sausage for dinner, then it is unlikely that only a piece of cake and a bar of chocolate are to blame for your troubles with a figure.Sweet has a high glycemic index, that is, it raises blood sugar levels extremely quickly. To reduce it, the pancreas is forced to release insulin into the bloodstream. The arithmetic is simple: more glucose - more insulin - more fat is synthesized in the body. All this, together with age and a slowdown in metabolism, can lead not only to excess weight, but also very real obesity, diabetes, hypertension and atherosclerosis.
Of course, this is not a mandatory forecast, but with age it is still better to moderate your ardor at the sight of chocolate and muffins.
Myth # 3: Some people can't live without a sweet and a day.
With this mania, as with any other addictions, you need to fight in the office of a professional psychologist or psychotherapist with experience working with food addictions. Since they are fundamentally no different from drug addiction or cravings for gambling. However, if you are aware of your problem and suspect where her legs are growing from, then you can try to motivate and educate yourself on your own. If only there is enough willpower.The roots of this "inability to live" lie in the perception of sweets not as food, but as an antidepressant or sedative. Sometimes this painful addiction is managed from childhood by parents who find it easier to give a crying child candy than to distract from their affairs and calmly figure out the reasons for his hysteria.
So sweets gradually become products from the “anti-stress” category for a person. Did your boss reprimand you at work? I'll go and console myself with some coffee and cake. Broke up with your beloved? Loan grief with a box of chocolates. Are we sitting with friends in a cafe? Well, what about without dessert for tea!
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But it's not just psychological addiction. There are quite physical signs. After the intake of sweets in the body, an abundance of simple carbohydrates provokes a jump in blood sugar - and we feel a charge of energy and vigor, which means a good mood. But after a couple of hours, the blood sugar level drops much lower than the level at which it was before the meal. That is, there is a feeling of hunger, lethargy and a state of weakness. I immediately want to return to the previous state of pleasure - and the hand itself reaches for another handful of cookies.
Reminds the behavior of an avid drug addict or alcoholic, doesn't it? Therefore, it is believed that the concept of food addiction is almost the same with any other addiction. It turns out a vicious circle, which you just need to decide to break at least once, because such a swing is a risk for the body.
Myth number 4: you can not give up chocolate because it is healthy
This myth can be answered with the well-known aphorism: the cure for the poison often differs only in the dose.Firstly, if you consume chocolate on a daily basis, all of its beneficial qualities are leveled by the threat of dysbiosis (disturbances in the normal microflora of the intestines and vagina) and even a decrease in immunity.
Secondly, only dark bitter chocolate with a cocoa content of at least 75% is considered healthy. Dark chocolate is rich in magnesium, zinc, potassium and selenium. It helps keep blood vessels in good shape and is a powerful antioxidant due to the presence of flavonoids in the composition (just like dry red wine).
However, as often as possible, recall the aphorism written above: any product is considered a medicine only in moderate doses. So if chocolate is your everything, buy a dark chocolate bar and stretch it out for a week, savoring a bite at each tea time. And pleasure, and benefit, and no harm to the figure!
Myth 5: there are healthy and harmless sweets.
Yes, this is a true statement, but for some reason the hand always treacherously reaches for a cake with butter cream or cookies with a layer of condensed milk, and not for a fruit salad with yogurt and honey.It's all to blame for the false sensation of instant, but short-lived satiety from fatty sweets. However, the combination of sweet and fatty is real dynamite, which you personally add to your metabolism.
Low-fat sweets include jam, marmalade, jelly, marshmallows, marshmallows. A good advice is to use dried fruits, fresh fruits and berries instead of sweets. But in such sweets as marshmallow, marmalade and candy, there is a useful substance pectin (fiber, which is also found in large quantities in apples), which cleans blood vessels, lowers blood cholesterol levels and restores the gastric mucosa. Also in the production of many sweets with a jelly-like consistency, agar-agar (a gelling agent from brown algae) is used, which is also considered fiber.
So that's right, healthy sweets exist.
Myth number 6: you need to completely eliminate sweets from the diet when you are losing weight
The daily rate of sugar for a healthy adult is 80 g of glucose. The main thing is not to go beyond it while dieting.However, if you think that it is enough not to buy factory-made sweets and pastries - and so you completely rid your body of sugar, we hasten to disappoint you.
Any 2 fruits a day is already half the daily glucose requirement. And if you also use up to 3 teaspoons of honey a day, replacing sugar with it for tea (or use more than 2 fruits), then your body will just get the very daily rate mentioned above.
If you are on a diet, but do not want to limit yourself only to honey and fruits, then you can calculate a safe daily allowance based on the following arithmetic: one teaspoon of honey is equivalent to a teaspoon of refined sugar, a 5-gram slice of dark chocolate or one marshmallow.
Myth number 7: if you really eat sweets, then only in the morning
This is a fundamentally wrong statement, which is supported by the authors of many fashionable diets.Starting the day with a breakfast of sweets can create a blood sugar explosion in your newly awakened pancreas, comparable only to the tsunami that demolishes a dam. In the morning, the body is still asleep, and you need to wake it up gently - with a more balanced breakfast.
And the best time to drink tea with sweets is (don't believe it!) From 16.00 to 18.00. Scientists have proven that it is during this time period that the blood glucose level falls to the lowest level - it is not harmful to raise it a little. So the British, with their centuries-old tradition of 5 o'clock evening tea, were intuitively right.
Myth # 8: sugar addiction is dangerous
Indeed, those with a sweet tooth risk getting a whole bunch of diseases and health problems if they uncontrollably consume sweets in unlimited quantities.It can be constipation due to a violation of the intestinal microflora (dysbiosis), skin problems (oily sheen, acne and inflammation), thrush due to a violation of the vaginal microflora, caries and other diseases of the teeth and gums, and, of course, obesity and diabetes mellitus.
Myth number 9: to reduce harm to health and shape, you need to replace sugar with fructose or other substitutes
It is fundamentally wrong. Fructose, like glucose, is a fast carbohydrate that also raises blood sugar levels. Therefore, when buying sweets for diabetics, you exchange an awl for soap.And it's time to send artificial sweeteners to the dustbin of history. It is pure chemistry that is toxic to the liver. Do you need it?
If you really want to replace sugar with something in principle, look for natural substitutes on sale that are absolutely safe for the body. These are stevia (a naturally sweet plant that is usually sold as a liquid syrup) and agar agar.
Myth # 10: Ideally, it's better to give up sugar altogether.
Not a single person on earth will do it. Except perhaps for the sun-eaters, but it is doubtful that they will live long on their "diet".And you are unlikely to succeed even on the strictest diet or transition to vegetarianism. Since sugar, at least in small amounts, is found in most vegetables and all fruits, without exception. There is even a percentage of sugar in garlic!
So our body gets sugar by default.
Myth 11: sugar cravings can be overcome.
Of course, you can, but first you need to decide where the roots of "sweet" addiction grow from.To rule out physiological factors, you can start with a blood test. For example, it is known that an unbridled craving for sweets is often caused by a deficiency of chromium in the body, and a lack of magnesium provokes the consumption of chocolate.
If everything is in order with the physiological parameters, then, most likely, you are simply "sweetening" your life, which for one reason or another does not suit you. The search for the source of disharmony in the soul can be conducted independently, or you can trust the professionals by contacting a psychologist. Well, no one has canceled the banal, but effective advice: to have a favorite hobby, to go out for walks with friends and family more often, to pamper yourself with something other than food - then hands will be less likely to reach for sweets.
There is one conclusion from all the myths about sweets.: It is impossible to completely deprive the body of glucose, and it will not work - it is necessary for the functioning of our "mechanism". However, there are always healthier (but equally sweet) alternatives to refined sugar and factory-made cakes with tons of preservatives.
The largest toffee was made by Norwegian confectioners. She weighed over one and a half tons.
The title of the largest candy in the world is held by the creation of the Dutch company Mieke Stortelder. The strawberry-flavored sucking candy was over two meters long. The record was recorded in 2004 and has not yet been broken.
By the word "marmalade" we call a very specific type of candy: a culinary product with various tastes, sprinkled with sugar and reminiscent of frozen jam. But representatives of English-speaking countries call this word jam, made only from citrus fruits. What we call marmalade, they denote a three-word expression, which can be translated as "candy-like fruit jelly."
The most imposing gummy bear was made by the employees of the Gummi Bear factory. He weighed 630 kilograms and was as tall as a man of average height.
Lollipops "Chupa Chups" are known not only for the fact that Salvador Dali himself invented the logo for them. It was also the first candy that the astronauts tasted in near-earth orbit. It was 1995. The Russian cosmonauts who worked at the Mir station got bored without sweets and asked for some sweets. They were sent "Chupa-Chups", considering these caramels ideal for weightlessness.
Pupils of Japanese schools try to take Kit Kat chocolates with them to the exams. But not in order to better understand: the name of the brand is very similar to the Japanese expression "kitto katsu", that is, "by all means to win." Schoolchildren believe that the chocolate will bring them good luck.
Sugar is considered one of the drugs for depression. But it is not recommended to abuse it as an antidepressant. Three tablespoons of sugar, diluted in a glass of water, can cheer you up for no more than half an hour. And a person who consumes large amounts of sugar may experience a feeling of constant lethargy, drowsiness and rapid fatigue. The reason is that sugar "draws" vitamin B1 from our body, which is responsible for brain activity.
Sweets are traditionally considered to be the culprit for obesity as they carry the most calories. But fats are much higher in calories, and those who want to go on a diet should first give up on them, and only then limit themselves to sweets.
Also, sweet treats are blamed for the appearance of acne, and again they are chasing them in vain. The predisposition to acne depends on the functioning of the human endocrine system. For example, in women, skin rashes can be associated with the production of large quantities of male sex hormones. In order to reduce this productivity and "tune" the correct carbohydrate metabolism in the body, it is recommended, among other things, to give up sweets. But not at all because sweets provoke the appearance of acne.
After World War II, Canada experienced inflation. Prices for many consumer goods, including confectionery, jumped sharply. For example, a chocolate bar that used to cost five cents went on sale for eight and was beyond the means of many local kids. In protest against this, the Canadian kids began to stage demonstrations. The authorities managed to pacify the spontaneous unrest, blaming everything on the Canadian communists, who allegedly organized these riots. After reading the press and finding a specific "enemy", moms and dads forbade their children to participate in protest actions.
“The first thing people refuse in their quest to lose weight is sugar-containing foods. But what to do when the craving for sweets turns out to be stronger than the desire to have a beautiful figure? Here is a list of sweets that, if used wisely, will not spoil your figure, ”says Maria Shubina, nutritionist, specialist of the fitness testing cabinet of the federal network of fitness clubs X-Fit.
Fortunately, there are relatively low-calorie sweets, and some of them even have a number of health benefits. These include honey, marshmallow and marshmallows, marmalade, preserves, dried fruits, candied fruits. The whole secret is that they practically do not contain fats, unlike sweets, cakes and many other goodies, respectively, their calorie content is much lower.
7 harmless sweets for losing weight:
1. Honey
Bee honey is one of the most delicious and healthy alternatives to the usual sweets. It is a real storehouse of mineral salts, fruit acids, phytoncides. Honey strengthens the immune system and restores the body's defenses, improves digestion, and soothes the nervous system.
It also relieves inflammation, softens breathing, has bactericidal, antimicrobial properties, which makes it an indispensable remedy for colds. However, it is worth remembering that, despite all the benefits, honey contains a large amount of simple carbohydrates (fructose and glucose) and has a fairly high calorie content, moreover, it often causes allergies. Therefore, observe the measure.
Attention! Honey is not a substitute for sweets for people with diabetes.
2. Dried fruits
Prunes and dried apricots, raisins, dried apples, dates, figs are rich in fiber, vitamins and microelements. They strengthen blood vessels and support the heart muscle, prevent blood clots and help the stomach and cleanse the body. In addition, dried fruits strengthen the nervous system, support liver and kidney function, increase hemoglobin and improve vision. As with honey, dried fruits should not be overused. 30-40 g per day will be enough to get all the nutrients, but at the same time keep the figure.
3. Candied fruits
These are berries and fruits cooked in thick syrup. They are slightly higher in calories than regular dried fruits due to the use of syrup, but still retain all the beneficial properties. Candied fruits are rich in vitamins and minerals, antioxidants and fiber, phytoncides and pectins. It is a great replacement for lollipops and candies.
4. Marshmallow
Basically, marshmallows are applesauce or any other fruit puree, whipped with sugar and egg white into a sweet, fluffy mass. Marshmallow is rich in pectins - soluble dietary fibers that have a beneficial effect on the functioning of the gastrointestinal tract, are able to remove harmful substances from the body, including heavy metals, lower cholesterol, and increase immunity. The most useful will be natural white marshmallow without chocolate glaze.
5. Marmalade
Choose natural marmalade made from berry or fruit puree with the addition of gelatin or agar-agar. Such sweetness will be rich in pectins and vitamins already familiar to us. But finding it on store shelves is a great success. As a rule, the composition still includes colors, flavors, sweeteners and gelling agents. This marmalade won't do much good.
6. Jam
The jam is rich in vitamins, microelements, fiber. But only that which is made from fruits and berries, grated with sugar or thermally processed for no more than 15 minutes. In this case, the jam will retain its benefits.
7. Paste
A close relative of marshmallow and marmalade, marshmallow is made according to the classic recipe from applesauce. But today you can find many options on supermarket shelves - from lingonberry, raspberry or mountain ash puree. If you add egg white to the marshmallow, then it becomes like a marshmallow, gains airiness. Like many of the snacks described above, it is rich in vitamins, soluble dietary fiber and trace elements.
Do not forget that despite all the benefits, the listed sweets are low in calories only in relation to cakes, pastries, sweets and chocolate, but they still have a high enough calorie content to spoil the figure with unlimited use.
Do not believe that eating sweets is harmful. There are sweets that are very useful. Of course, in a reasonable amount
- Marmalade
Marmalade translated from German "marmelade" means jam. In Europe, marmalade became famous after the Crusades in Asia. It is she who is the historical homeland of delicacies. Fruit jelly is considered useful because of its pectin content and sometimes agar-agar (a vegetable substitute for gelatin). Pectin reduces the risk of cholesterol disease and takes care of the skin. Agar agar has a positive effect on the liver and removes toxins from the body. Also, real marmalade does not contain fat.
- Chocolate
According to one of the versions, the name of the most favorite product of the sweet tooth comes from the Aztec word "xocolātl" - the name of a drink made from cocoa beans, literally meaning "bitter water". The homeland of chocolate is South America.
Chocolate is very useful: this sweetness regulates the digestive system, removes toxins from the body, it is also a source of antioxidants and iron. Chocolate supports mental performance and improves mood. Even the smell of chocolate soothes and relieves stress.
Due to the high content of flavonols in cocoa beans, daily consumption of a small portion of dark chocolate can protect the skin from the negative effects of sunlight and thus slow down the aging process. However, as the researchers warn, we are talking about dark chocolate, in the case of consuming milk chocolate, this effect does not occur.
Eating dark chocolate can improve blood flow, reduce the risk of blood clots, and even protect against bowel cancer. Swedish scientists have found that people who suffer from heart disease can reduce their risk of dying from a heart attack by 70% by consuming dark chocolate at least twice a week.
The beneficial properties of dark chocolate have been known for a long time. In particular, it has been shown to protect against stress, chronic fatigue syndrome and improve mood. Danish doctors have also come to the conclusion that dark chocolate can help you lose weight, as it creates a feeling of fullness for a long time and allows you to eat less.
Chocolate also stimulates the heart and brain more than kissing. Under the "high" from the consumption of chocolate, the heartbeat doubles, and all parts of the brain experience prolonged and intense stimulation.
- Marshmallow
The origin of the marshmallow is not exactly known until now. Some believe that marshmallow was invented in Greece and named after the god of light wind Zephyr, others believe that the homeland of this delicacy is the East and it is a relative of Turkish delight and nougat. Marshmallow, like marmalade, contains pectin, as well as protein, phosphorus, iron and a lot of carbohydrates. Marshmallow, in comparison with other sweets, is low-calorie: in 100g - only 300 calories. Marshmallow is recommended for babies and adolescents as it stimulates brain activity.
Honey is the oldest sweetener. Historically, Russia has been among the world's largest honey producers. But at the moment she has lost her position. In the world, honey is produced in China, France, Kazakhstan, Greece and Australia. Everyone has long known about the beneficial properties of honey: it contains fructose and glucose, minerals - potassium, magnesium, calcium, sulfur, chlorine, sodium, phosphate and iron. Honey is rich in vitamins B1, B2, B6, B3, B5 and C. Honey contains something like a natural energy: it allows you to exercise longer. In addition, honey heals wounds and treats anemia.
- Wagashi
Traditional Japanese dessert. As exotic as sushi. Wagashi is prepared from natural products: legumes (mainly red beans - adzuki), rice, various types of sweet potatoes, agar-agar, chestnuts, various herbs and teas. There are more than 25 types of this dessert and its preparation requires special skill. In the upper strata of Japanese society, it was considered a sign of good form for tea drinking to serve sweets of various exquisite forms. In modern society, the aesthetics of wagashi have remained unchanged.
Wagashi have a less sweet taste than sweets familiar to Europeans. They may even seem quite savory to people who are not used to them.
1) The word "candy" came to us from Italy and is marching from the word "Confetto", meaning "Sweetness".
2) The first sweet products, like the usual sweets, first appeared in Ancient Egypt. Archaeologists have found 800-year-old desserts made from dried fruits, molasses and honey.
3) The ancient Greeks, who still did not have access to the technology for producing sugar, used almonds, dried fruits and apple syrup to make desserts. The latter was made as follows: freshly squeezed apple juice was placed in open sunlight for several days. It froze, became thick and very sweet - great molasses to pour over almond candies.
