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V. Kurpienė, a healthy nutrition consultant and author of the book Liekna Lifetime, organized a series of lectures in which she spoke about the sweet tooth and its reasons.
V.Kurpienė shared advice on the importance of sleep and how it relates to the desire for sweets, spoke in detail about nutrition, individual products. The course will continue with a course with tips and practical tasks, starting in September.
Sweet products give a feeling of fullness, unfortunately for a short time.
Yogurts, protein bars, cereals, and even apples are some of the products that are high in sugar, and eating more of them can exceed the recommended weekly sugar intake throughout the day. According to V. Kurpienė, sweet products really give a feeling of fullness, unfortunately, for a short time.
Many sweetened yogurts contain different amounts of sugar, so it is important to look at the label before purchasing.
“The amount of sugar in 100 grams varies from 5 to 25 grams. If there are 16 to 25 grams of them, this product is unequivocally already a dessert. And if you don’t eat a smaller jar, but a bigger one, then the amount of sugar can reach 330 grams, “said V. Kurpienė.
Cereal bars sometimes become a healthy meal option.
25 grams of sugar is the maximum recommended daily dose for men and about 20 grams for women.
Cereal bars sometimes become a healthy meal option. V. Kurpienė presented a “calculator” of one of them: there are 445 kilocalories per 100 grams: “This is a lot, and almost 34 grams of them are sugar.”
Then protein bars. Once I spent time at the polyclinic and it was already lunchtime, but there was nothing nearby, just a pastry shop, and I already had to hurry for the next meeting.
I went to the pharmacy for a protein bar, I asked for one with less sugar. My pharmacist and I collected two and found only two out of the large number of different ones, where the amount of sugar was not very small, but not that small either: 13 grams, ”said V. Kurpienė.
Is the hematogen healthy?
Another myth is that a hematogen is a good and healthy option. According to V. Kurpienė, 100 grams of hematogen is 400 kilocalories: “A bar is not 100 grams, but imagine how high its caloric content is.
And what are the main ingredients? Sugar (most by weight in the entire bar), starch syrup (also a fast-breaking carbohydrate that acts similar to sugar, the second most abundant), and edible black albumin (the main protein in the blood that binds itself and carries various substances). around the body)) is what makes this bar valuable. Another flavoring “.
According to V. Kurpienė, when buying whole wheat bread, you should also evaluate the amount of sugar there is, because your 100 grams of bread can be 2 and it can be 11 grams. If the bread is easily compressed between your fingers, there is no harder structure, it means less compound carbohydrates and faster.
Maltose (malt), although classified as a compound carbohydrate, is a simple carbohydrate that acts like sugar in our body: “Malt, which is generally used to color black bread, was a compound carbohydrate before toasting. Therefore, black bread is not always very healthy and good ”.
Photo by Karina Krisikaitytė / Vaida Kurpienė
A confusion between gluten and fast carbs damage.
V. Kurpienė said that gluten and fast carbohydrate damage are often confused.
“People say they no longer eat gluten and have dealt with past health problems. But what products did you eat gluten with? Bun, bread, loaf, pancakes, pasta – these are fast carbs.
If we eat other products that contain gluten that decompose slowly, such as pearl barley, barley groats, spelled, grains and the like, maintaining their structure, that is, without overcooking, there is a high probability that we will see that gluten is not harmful. This rule does not apply to people with celiac disease or allergies to these products.
If for one reason or another you don’t consume gluten, you should consume whole grain products.
I recently discovered an interesting meta-analysis that is a summary of dozens of research findings. Those who have stopped eating gluten-containing products are more likely to suffer from cardiovascular diseases and inflammatory diseases of the gastrointestinal tract. Unexpectedly, this is explained by the fact that people consume very little fiber, that is, they do not replace gluten-containing products in the diet with other cereals and vegetables.
So if for one reason or another you don’t consume gluten, you should eat whole grain products that enrich the body with fiber, as well as eat more vegetables and legumes, ”said V. Kurpienė.
The average box of sweet popcorn: about 2,000 kilocalories
The Healthy White Rice and Grits Myth: They’re the Same Fast Carbs as White Flour. They are absorbed by the body too quickly, their glycemic index is too high (the glycemic index shows how fast blood glucose rises after eating certain foods).
100 grams of regular almond flour has more than 600 kilocalories, while regular flour has 357 kilocalories.
“Now it is popular to replace white flour with another, such as walnut flour. But you should also observe its caloric content. For example, 100 grams of regular almond flour has more than 600 kilocalories, while regular flour has 357 kilocalories. Then after eating the same portion, we can consume even double the calories.
When it comes to grains, the most valuable are the grains themselves, then the broken grains, then the flakes, followed by the flour, and then the instant flakes. Such a ranking in terms of value and speed of assimilation. The sooner the worse. For desserts, whenever possible, it is better to add flakes instead of flour.
Photo by Vida Press / Exploding corn
Important product processing. For example, an ear of corn is valuable and popcorn is bad because it has more carbohydrates and calories in decay. 100 grams have up to 549 kilocalories.
Our mind perceives like this: if the product is light, it is as if it is not eating anything. The average box of sweet popcorn has about 2,000 kilocalories, and salty popcorn has a lot. This is a really impressive amount of calories – a man’s daily caloric intake, “said V. Kurpienė.
Honey and sugar have similar sugars and carbohydrates
Neither should honey be abused, since the sugar content varies very little. It is true that honey has slightly less carbohydrates and the glycemic index is not much different.
Agave syrup is less caloric than sugar, but the carbohydrate content is similar to honey, with a glycemic index several times lower. However, said V. Kurpienė, this product is less sweet, so people consume it more. So the end result is similar to honey or sugar.
Unrefined brown sugar is similar in composition to white, but brown sugar contains valuable minerals. One teaspoon contains 3.3 mg of calcium, 0.03 mg of iron, 0.4 mg of magnesium, 5.3 mg of potassium and 1.1 mg of sodium: “But how much should you eat to get the right amount? of minerals for the body? So it’s just a drop in the bucket and there’s no reason enough to eat more. “
Photo from 123RF.com / Brown sugar
One kilogram of fresh apples equals 100 grams of dried apples.
A separate language: about fruits. It is a valuable product, it is true, only if eaten in moderation. For example, five small apples or three larger ones are already one kilogram.
When converted, it’s 520 kilocalories, including 138 grams of carbohydrates and 104 grams of sugar. “It just came to our attention then. Another example is dried apples.
My mother weighed them, before and after drying. It turned out that a kilogram of fresh apples is 100 grams (or – a good handful) of dried. You eat a handful, it seems that I did not eat anything, but the amount of calories and sugar is the same, only that the water evaporated during the drying!
By the way, Mom weighed them gutted, without the interior. In other words, a handful of dried apples contains not just a lunch serving, but a four-day cup of sugar as well. In a glass of natural apple juice, such as lemonade, about 10 percent. A small 250 ml glass contains 25 grams of sugar, the maximum daily dose for men. “
Dates should also be consumed in terms of caloric content and sugar content: about 344 kilocalories per 100 grams and between 65 and 80 grams of sugar: “And 100 grams are the five highest dates. So is there really such a thing? “
If you choose dried apricots, know that the brown dries naturally and the yellow, the orange is processed.
V.Kurpienė recommended not to be fooled even after seeing the inscription that there is no added sugar in the product: “This does not mean that there is no sugar. This means that there is no white sugar or honey, but there can be large amounts of natural sugars that affect our bodies in exactly the same way as added sugar.
There is nothing sweet to eat with courage and without consequences. You can eat sweets, but in moderation. “
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