This is how you can eat sweets daily without feeling guilty!

Dessert after eating main meals is a common practice in many societies, and the list of desserts includes multiple types such as ice cream, cakes, western, Levantine and eastern sweets, and more.

Craving a sweetener after a delicious meal makes sense, according to a report published by EatingWell, but the problem is that satisfaction with some flavors diminishes relatively quickly, which can lead to increasing quantities gradually, but it is possible through changing flavors and temperature The texture is that more enjoyment and satisfaction with food is enhanced while eating smaller portions.

Patricia Baoyo, a registered dietitian, says that some people can suffer from a state of guilt after eating sweets regularly, even though “all foods fit into a healthy eating pattern – including sweets,” explaining that the first step to help is to give yourself permission to eat. Sweets whenever a person wants without feeling guilty for doing so.

Reducing sweets and sugars is a health necessity to avoid many diseases

Reducing sweets and sugars is a health necessity to avoid many diseases

Respect my self

Dr. Baoyu adds that when a person allows themselves to eat sweets, they can enjoy it and get on with their day, and they can have an appropriate and satisfying amount while setting limits that prevent them from becoming overindulged later on. Dr. Baoyu cited findings from a 2019 study published in the American Journal of Health Promotion that showed that allowing oneself unconditional permission to eat through the practice of intuitive eating can improve self-esteem while reducing depression and obsessive-compulsive disorder.

dose of nutrients

A wide variety of dessert options are available with a variety of nutritional profiles. “Eating fruit in dessert can add antioxidants and fiber to help reduce disease risk and promote gut health,” says Dr. Baoyu. Choosing to eat desserts that contain nuts and seeds helps add healthy fats and protein, which can be beneficial for brain health. Eating dark chocolate and a variety of spices can promote health due to its anti-inflammatory properties.



Fatty liver disease

Desserts such as ice cream and baked goods in general are extremely high in saturated fat, which contributes to non-alcoholic fatty liver disease. The condition results from a buildup of fat in the liver and is often asymptomatic. But the condition can lead to serious health complications, such as cirrhosis.

heart disease

Consuming large amounts of added sugars is associated with cardiovascular disease, as evidenced by a 2019 study whose findings were published in the European Journal of Preventive Cardiology. The Dietary Guidelines for Americans recommends limiting a person’s total intake of added sugars to 10% of their daily energy intake, which translates to 48 grams or 12 teaspoons for a 2,000-calorie diet.

The American Heart Association offers stricter recommendations of a maximum of 6 teaspoons per day for females and 9 teaspoons for males. Therefore, it can be helpful to be aware of the types of sweets one eats and how they fit into their general dietary pattern.

Experts recommend incorporating fruits, vegetables, protein, unsaturated fats and whole grains into the usual eating pattern, to reduce the craving for more sweets.

General tips

Experts say that when it comes to sweets, cravings can be respected but consideration should be given to choosing what tastes good and makes the body feel good. Factors that help make a good choice include flavour, texture, temperature and quantity, as well as your body’s reaction.

For example, some people can get stomach pain when they eat certain sweets or a large amount. Specialists advise eating plenty of fruit or vegetables daily, and can be sweetened by eating fruit and yogurt, or perhaps a small amount of ice cream.

Experts warn diabetics or cardiovascular patients to pay attention to the contents of sweets from saturated fats or amounts of added sugar.

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