5 Rules You Should Follow When Eating Desserts

Desserts with a lot of sugar added have many negative health effects. It causes you to gain weight, has blood glucose problems, decrease your energy, and increase your risk of a heart attack. Yeditepe University Kozyatağı Hospital Dietician and Phytotherapy Specialist Buket Ertaş explained what you should pay attention to when consuming sweets and gave healthy recipes.

Stay away from desserts with dough;

Instead of dough desserts, you can prefer milky desserts, which are more innocent. But frequency is still very important. Although our preference is milky desserts when the profit and loss calculation is made, it should not be forgotten that they are also high in calories. Because if the frequency of consumption is high, it is wrong to think that milky dessert is harmless. The first thing to think about is frequency. Dessert selection should remain in the background.

Combine sweets with protein;

Sweets (simple sugars) cause blood glucose to rise quickly. Rapidly rising blood glucose also drops quickly. Although this situation is seen more clearly in diabetic patients, the same effect is observed in healthy individuals as well. Rapidly dropping blood glucose needs sweets to rise again. This results in an undesirable cycle. Proteins such as yogurt and milk consumed with dessert prevent a rapid drop. Therefore, the protein consumed alongside the dessert (the milk in the milky dessert acts as a protein here) contributes to the formation of the balance.

Pay attention to the portions;

It is important to remember that everything in a healthy nutrition and diet is actually a balance. Of course, where we get the calories from is very important. For example, both a slice of baklava and a bowl of yogurt are 120 kcal. But baklava is not a nutritious food and contains sugar. On the contrary, yogurt is a quality protein that contains vitamins and minerals and contributes to the flora. Of course, it is not always possible to think about content, but counting calories does not always lead us to the right. Escapades with small portions always give us an advantage. All-or-nothing logic never works on a diet!

Fend off the sweet craving with more innocent alternatives;  

If there is no particular food you want to consume and if you only want to consume something sweet, you can consider healthy alternatives such as homemade jam, honey, and tahini instead of resorting to heavy desserts such as sherbet desserts. Sweet cravings can sometimes be associated with a drop in blood glucose along with hunger. Awareness also plays an important role at this point. Since the dessert consumed as a result of hunger will not fill us up, we may encounter a more intense desire to eat after a short time. For this reason, if you feel hungry, eating a main meal first can save lives! 

Pay attention to eating hours;

Even if you choose the innocent option, the weight-increasing effect of desserts consumed after dinner is more than normal. Metabolism slows down at night, and because the person's movement is less, fat burning decreases. Even if you eat a small amount, the desserts consumed at night may not leave very innocent effects. For this reason, when it is eaten is as important as which dessert is eaten.

INNOCENT DESSERT RECIPES

Refreshing ice cream recipe

Ingredients;

• •    1 large sliced frozen banana 
  •    Cocoa by the rule of thumb 
  •    A small amount of milk

Preparation; You can mix them all in a blender and turn them into ice cream.

Tahini Cookies

Ingredients;

• 100 gr almonds or hazelnuts
• 5 tablespoons of tahini
• Half a glass of ground carob
• 1 egg
• Shredded lemon peel.

Preparation; After passing the almonds and hazelnuts through the blender, we turn all the ingredients into small balls. It is enough to bake them up for 15 minutes at 170 degrees.

Snack Dates 

Ingredients;

• 10-11 dates
• 1 handful of almonds
• 1 tablespoon of cocoa
• 1 tablespoon of coconut oil

Preparation; Separate 10-11 medium-sized softened dates from their seeds and put them in the blender. Add 1 handful of almonds, 1 tablespoon of cocoa, and 1 tablespoon of coconut oil to it and pass it through the blender and make it homogeneous. Then it is enough to keep them in the refrigerator for a while in the form of balls.

Carob Cookies

For the base;

• 1 handful of almonds and hazelnuts
• 5 dates
• 1 tablespoon of ground carob
• 1 tablespoon of coconut oil
• 1 teaspoon of water

Preparation; We mix it all with the blender. Then, for the topping, pass 10 dates + 1 tablespoon of cocoa + 1 tablespoon of coconut oil through the blender and combine the two mixtures. This recipe, which does not need to be baked, is both very tasty and very healthy.