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Healthy sweets

Healthy sweets

Mireia Cervera 04 April 2017

Discover in this post how to prepare healthy sweets; made with real food and full of flavor and nutrients. Far from the processed products we find in supermarkets

Anyone surrenders to a pastel, a tray of chocolates or a cup of chocolate with cookies and all sweet foods are extremely attractive to almost everyone. But they are also extremely caloric and lacking in nutrients.

Evidentlye, the healthiest sweet, is a piece of fruit, but there are times when we have to be realistic and frank: we want something more. And when this happens, we must choose a sweet as healthy as possible.

Why do we like sweets so much?

The key is in our brain. Our brain demands a lot of energy, and this is obtained precisely from glucose, which is one of the main components that we find in el sugar. Our body has a special ability to recognize sugars and has a weakness for this flavor that unfortunately, currently, is generally obtained with unhealthy caloric products.

What are the official sugar consumption recommendations?

The WHO advises not to take more than 25 grams a day (5 teaspoons a day or a tablespoon). In Spain, we are currently taking75 grams per day per person (15 teaspoons per day). We are tripling the recommended maximum.

The recommendations in the guideline focus on the documented health effects of the intake of "sugars lfree ”. These include monosaccharides and disaccharides added to food by manufacturers, cooks, or consumers, as well as naturally occurring sugars in honey, syrups, fruit juices, and concentrates.fruit juice.

For the sugars found in whole fruits and vegetables, there is no evidence that your intake of intrinsic sugars has adverse health effects. That is why this type of sugars present in thes Fresh whole fruits and vegetables do not apply in the guideline recommendations.

There are many tempting and nutritious sweet alternatives.

What is a healthy candy?

It could be said that it is a sweet composed of nutritious, whole and natural ingredients as possible. To do this, we must replace ingredients with healthier ones or choose thoseThose that do not only provide sugar and fat or empty calories.

Try eliminating industrial pastries from your shopping list. This is not healthy at all, it is full of saturated fats, quite unhealthy, and tooadored sugar. The best thing you can do is opt for homemade sweets, with healthier and more nutritious ingredients.

Keys to making healthy sweets at home:

  • Replace sugar with natural sweetenersit's like panela, honey, coconut sugar, dates ...
  • Replace refined white flour with whole grain flours from different cereals (wheat, spelled, rice, oats ...)
  • Replace butter with peanut paste, almond butteras, dried fruit powder, olive oil, sunflower oil or even avocado puree that can be added to some sweets to give creamy texture and flavor through its fat.
  • Substitute milk and / or dairy products fores-vegetables "> vegetable drinks .
  • We can also add other nutritious ingredients to our sweets that can also enrich their flavor, for example: natural fruit juice, fresh fruits, seedss, nuts, spices ...


Let's not forget that healthy is not synonymous with low calorie, but many times we can have a sweet very rich in nutrients, but concentrated in calories, therefore, it is importantAlso take care of the size of the servings.

There are many tempting and nutritious sweet alternatives, we just have to use creativity, choose good ingredients and take care of the size of the servings in order to enjoy a healthy sweetand equally tasty.

Mireia Cervera Nutritionist Teresa Carles Healthy Foods Group - Flax & Kale