Which sweets are the healthiest — The 10 best sugar-free options

An increased craving for sweets is characteristic of every 3rd person on the planet, and overweight occurs in almost every 2nd.

About the harm of sugar to health A lot has been said. Scientists claim that excessive intake of simple carbohydrates leads to excess weight and impaired glucose metabolism in the body, which significantly worsens the quality of life and increases the risk of premature death.

Fortunately, there are healthy sweets that do not contain added sugar and are not harmful to health. Some of them can be bought at the store, and others can be prepared at home using a simple recipe.

10 most useful sweets

Consider the TOP 10 sweets without sugar and flour, which are completely safe for health and figure, and are even able to improve the condition of the body and help in weight loss.

1. Nuts

Nuts are a delicious and incredibly nutritious snack option.

Italian specialists bind eating nuts with a low incidence of cancer, depression, and cardiovascular pathologies.

People who systematically consume nuts are less likely to have neurodegenerative disorders (for example, Alzheimer's disease), as well as better memory and thinking.

Despite the high energy value (500-900 calories per 100 grams), nuts, when taken rationally, help to reduce and maintain body weight. They contain the optimal amount of proteins, fats and carbohydrates, which allows them to be recommended even to athletes during active training.

The most healthy nuts are considered: almonds, pistachios, walnuts and Brazil nuts, cashews, macadamia, pecans, peanuts.

To reveal the whole the benefits of nuts , it is recommended to normalize consumption – no more than 30-50 grams per day. It is recommended to peel them from the shell immediately before use and not to expose them to long-term storage.

2. Greek yogurt with berries

Greek yogurt with berries is a sweet snack rich in vitamins and nutrients, which is ideal for children and adults.

Greek yogurt is good for your health , as it consists of contains the mass of calcium and potassium, as well as valuable protein.

Potassium regulates arterial tone and lowers blood pressure, calcium is involved in building bone tissue and muscle contractions, and proteins are a universal building material.

Berries, according to the works Czech specialists, in addition to vitamins, carry antioxidants. These substances neutralize free radicals and inhibit chronic inflammation, preventing the appearance of a wide range of chronic diseases from any organ system, as well as cancer.

You can prepare the dessert yourself. Ingredients list:

• 1 liter of milk;
• 3-4 tablespoons of live yogurt or 1 serving of sourdough;
• 150 grams of berries, frozen (it is better to use strawberries, raspberries, blackberries, blueberries, blueberries).

Main stages:

1. Pour milk into an enameled saucepan and heat to a temperature of 80-85 ° C. Remove the container from the heat.
2. Cool the milk to 40-45 ° C. Pour into a glass bowl.
3. Add 3-4 tablespoons of live bio yogurt or 1 portion of sourdough to the milk. Mix thoroughly.
4. Cover the bowl with an air-permeable towel and leave at a temperature of about 40 ° C for 10-12 hours. You can use an oven, a slow cooker or a yogurt maker.
5. Strain the resulting product to the desired consistency. Add the berries. The dish is ready.

3. Apple slices with peanut butter

Apples perfectly blend in with peanut butter. They are rich in polyphenolic antioxidants and dietary fiber.

How claim British scientists, taking apples will help restore the balance of microflora and motor evacuation function of the intestine, reduce the risk of developing cardiovascular and oncological diseases, as well as improve the condition of the skin.

Peanut butter is widely appreciated for the ability to reduce the level of total and "bad" cholesterol (LDL), increase the proportion of "useful" cholesterol (HDL) in the blood. As a result, conditions are not created for the formation of atherosclerotic plaques on the walls of arteries.

However, peanut butter is a high–calorie product, which necessarily requires rationing of consumption.

Making dessert is quite simple:

1. Cut the apple into slices. Remove the bones.
2. Dip each slice in peanut butter.
3. Let stand for 15-20 minutes. The sweetness is ready.

4. Cottage cheese with cinnamon and flax seeds

Cottage cheese is one of the main sources of protein and valuable fats (conjugated linoleic acid).

According to scientists from France, linoleic acid supports metabolism and helps to reduce body weight.

The benefits of flax seeds are to control blood sugar levels (they fighting with insulin resistance and slow down the absorption of carbohydrates from the intestinal lumen). Also is celebrated the effectiveness of the herbal product against breast cancer.

Cinnamon also controls glucose metabolism in the body and supports body weight. Spice has been used for weight loss since ancient times.

To prepare dessert, you need:

• 200 grams of cottage cheese (low-fat is not recommended);
• 1 tsp flax seeds;
• 1 tsp cinnamon.

Recipe:

1. Mix all the ingredients until smooth.
2. Let stand at room temperature for 20-30 minutes. The seeds should soften slightly.
3. The dish is ready.

It is recommended to take cottage cheese with cinnamon and flax seeds for breakfast or as a snack, as well as 30-60 minutes after training. The dish will help to get rid of excess fat deposits and increase the volume of muscles.

5. Kale cabbage chips

Kale cabbage is rich in dietary fiber and special antioxidant substances – quercetin and kaempferol.

Quercetin, according to research by specialists from Central Washington University (USA), helps reduce blood pressure, prevent the development of hypertensive crises and even hypertension itself. This antioxidant is considered indispensable for people suffering from cardiovascular diseases.

Cabbage is also rich in vitamins. In 100 grams of the plant contains is almost 2 times the daily value of vitamins A, C and K, which are involved in maintaining the immune system and organs of vision, regulation of blood pressure levels.

Ingredients for making chips:

• 100 grams of kale leaves;
• 20 ml olive oil;
• 1/3 tsp salt (for people suffering from hypertension and kidney diseases, it is better not to use salt).

Steps:

1. Mix all the ingredients in a bowl. Leave for 15 minutes so that the leaves absorb the oil.
2. Transfer the cabbage to a baking sheet lined with parchment paper.
3. Bake in the oven for 10-15 minutes at 175 °C. The product is ready.

Ready-made chips can be taken as a snack, combined with dairy products (yogurt, whole milk). They taste sweet enough. The energy value of the received portion is about 250 calories.

6. Dark chocolate with almonds

Dark chocolate varieties saturated flavonoids, which prevent the development of hypertension and other cardiovascular diseases.

Almonds are rich in vitamins (B and E), calcium, phosphorus, magnesium and manganese, as well as antioxidants. A nut can improve Cognitive functions and normalize sleep, obstruct the development of neurodegenerative diseases (Parkinson's and Alzheimer's diseases) and cancer.

It is recommended to choose type of chocolate with a cocoa content of at least 70% and a minimum of sugar in the composition. You can add nuts yourself or purchase a full-fledged dessert.

The dish can be taken as a snack or after breakfast. It is especially recommended for people who lead an active lifestyle.

7. Chia Seed Pudding

Chia seeds are a valuable source of fiber and antioxidants.

Fiber helps to improve the functioning of the gastrointestinal tract and overcome constipation.

Antioxidant substances depressing free radical reactions and chronic inflammation, improve heart function, provide prevention of hypertension and pathologies associated with atherosclerosis.

The positive role of chia seeds in regulating blood sugar levels has also been proven.

Diet pudding can be easily prepared by yourself. It will be required:

• 15 grams of chia seeds;
• 80-100 ml of water;
• 15 grams of cocoa powder;
• 15 grams of peanut butter;
• Stevia or any other sweetener (1-2 tsp.).

Recipe scheme:

1. Mix chia seeds with water in any bowl.
2. Cover with a lid. Refrigerate for 30-60 minutes.
3. Mix well, add the remaining ingredients. Mix it again.
4. Place in the refrigerator for another 15-20 minutes.

Pudding is recommended for people who follow the figure and people of older age groups. The main condition is no more than 1-2 servings per day.

8. Whey Protein Shake

Eating whey proteins is a simple and effective way to improve physical fitness. They are not only allow Build powerful muscles, but also reduce the amount of adipose tissue in the body.

According to research, protein is especially effective during active exercise. Loads contribute Fat burning, and protein repair damaged muscle fibers.

Consider a simple cocktail recipe containing about 25 grams of protein and having a low energy value (up to 200 calories).

Ingredients:

• 200 ml almond milk;
• 30 grams of whey protein powder;
• ½ tbsp. crushed ice;
• Any natural sweetener (it is better to use stevia).

Preparation:

1. Mix almond milk, protein and sweetener, mix thoroughly. Add ice.
2. Beat all the ingredients until a smooth, slightly frothy mass is obtained.

Cocktail is acceptable to take during the day (as a snack), as well as after active training (after 1 hour).

9. Slices of pear with ricotta cheese

Pear is a source of polyphenolic antioxidants with powerful anti–inflammatory properties.

At the same time, how claim Chinese experts, it is recommended to use the pear together with the skin. It contains almost 20 times more antioxidants than the pulp.

Ricotta cheese is no less useful. He rich essential amino acids and calcium. Cheese is recommended for the elderly, as well as for women after menopause and complicated pregnancy in order to prevent osteoporosis and bone fractures.

To make a homemade dessert, you need:

• 100 grams of ricotta cheese;
• 1-2 medium-sized pears.

Recipe:

1. Finely chop the pear into slices. If you are confident in the manufacturer, you should not remove the skin.
2. Cut the cheese into small pieces and mix with the pear.

The resulting dish is perfect for a light breakfast or afternoon snack.

10. Dried coconut

Dried coconut is a delicious and satisfying food product. It is saturated with short-chain fatty acids, which play an important role in maintaining metabolism.

According to research by Italian scientists, short-chain fats reduce blood sugar levels and prevent the early development of type II diabetes mellitus.

Canadian experts claim that coconut is fast saturates the body also suppresses the feeling of hunger. Experts recommend using it for the purpose of weight loss.

The effect of coconut has also been proven on cognitive functions. It improves memory, attention and thinking, reduces the risk of developing neurodegenerative diseases.

Conclusion

1. A healthy snack can not only satisfy taste preferences and reduce cravings for food, but also improve the body.
2. With an increased craving for sweets, it is recommended to give preference to natural products with low calories and without added sugar in the composition.
3. Instead of sugar, it is better to use natural sweeteners, such as stevia.