No doubts sweets are among the most "risky" products for those who take care of their body and figure. This, however, does not have to mean that all sweets are so dangerous. This guide article will indicate which confectionery products won't turn out to be deadly to your figure.
You should definitely read:Health and chocolate
Sweets: ingredients composition
If you want to understand how exactly sweets consumption contributes to the rapid increase in body fat, you might first want to stop for a while to analyse their recipe. If you take a closer look at sweets, you will soon notice that they consist mainly of two types of components, that is refined sugars (including: sucrose, glucose syrup, fructose, glucose) and fats (including vegetable oils – often hardened, confectionery fat, buttery). As you might have guessed, a combination of refined carbohydrates and isomers-filled trans-lipids is to be blamed for fattening properties of popular sweets.
Sweets: physiological response of your body
Vast majority of sweets belongs to high-calorie products, which obviously translates into their fattening properties. However, wrong is the belief that it is their high energy value that poses a threat to your body shape. The problem is much more complex. It's good to know that consumption of sweets produces a specific physiological response of your body which makes it extremely easy to create and deposit unwanted fat. This effect is linked, on the one hand, with impaired functioning of the mechanisms responsible for appetite control (as a result of which, delivery of even a large portion of energy substrates does not cease work of a stimulus to consume). On the other, it is connected with stimulation of activity of hormones responsible for increased fat storage, such as insulin.
"Good" and "bad" sweets
Bearing the above mentined issues in mind, we can now create a ranking of less and more dangerous sweetness. The following differentiating factors will be taken into account: composition of raw materials, energy and nutritive values. There is no doubt that the safest for our bodies are confectionery fats with no hydrogentaed additions and where refined sugars make as small portion as possible.
An example of a market product which satisfies these assumptions is plain chocolate. The greater amount of cocoa, the better. The energy value of the product is indeed high, but with low content of sugar, no trans-isomers, with presence of phenolic compounds from cocoa and a pretty decent fiber amount, plain chocolate can indeed be a desirable component of a diet.
In recent times, all sorts of cookies appear on the market, a big number of which contain relatively large share of wholemeal flour. Although these types of products are not as "healthy and valuable" as promissed by manufacturers, ther are by far a better alternative to conventional sweets. You should select those with no hardened fats, though.
Recently there are more and more bars and other confectionery products which, aside from sugars, contain polyols, which are metabolized differently than glucose or fructose. Polyols are of sweet taste, they have lower calorific value, and they do not affect blood glucose level and insuline level significantly.
- It is also a good idea to make "dietary sweets" on your own. You may, for example, bake cakes (cheesecake, apple pie, poppy-seed cake) or make other desserts (cocktails, cold cheesecake, jelly). A very good solution is to modify original recipe to reduce amount of sugar added (you can replace it with sweeteners) and to use good quality proteins (cheese, sweetened and pressed cottage cheese, protein supplement) and fiber (wholemeal flour, bran, nuts, seeds, fruits).