The universal fashion for beauty and health cannot destroy the love of sweets even among the most entrenched supporters of proper nutrition and sports. Of course, they dream that sweets will stop being harmful. And manufacturers of various desserts are forced to take into account this desire, selling whole lines of sweets, the consumption of which does not pose a threat to either the body or the spirit.
Desserts and a healthy image of life: how to combine one with the other?
In Russia, there is a boom in the healthy lifestyle (ZLZ), and its wave has also swept the world of desserts. More and more people are becoming aware of the importance of a healthy diet, trying to reduce their intake of sugar, fat and calories. In this regard, traditional sweets are giving way to new, more useful alternatives.
The availability of information on healthy eating has opened eyes to the relationship between food composition and health. Fitness centers, bloggers and nutritionists actively promote a balanced diet, where desserts made from natural ingredients – fruits, nuts, oatmeal, honey and natural chocolate – are not only tasty, but also healthy.
Manufacturers and retailers have caught this wave, expanding the range of healthy desserts. Naturalness, low-calorie content and the absence of harmful ingredients are key words in marketing that attract the attention of consumers.
All these factors create a fertile ground for the rapid growth of demand for healthy desserts. This trend will undoubtedly continue and develop in the coming years, opening new horizons in the world of cooking and a healthy lifestyle.
6 most popular healthy sweets in Russia
The following desserts are now popular among supporters of a healthy lifestyle:
- Chia pudding. Delicate as a cloud, this dessert made with chia seeds soaked in delicate coconut or almond milk is a real masterpiece. Honey or maple syrup add a light sweetness to it, and fresh berries or fruits – bright and juicy accents.
- Smoothie bowls – the taste of summer in every spoonful! Made with fruits, berries, greens and superfoods, served in a bowl and garnished with granola, nuts, seeds and fruit pieces, this smoothie is a true feast for the senses.
- Energy bars – Perfect snack for active people. Natural bars made from nuts, dried fruits, oatmeal and other healthy ingredients do not contain additional sugar or preservatives.
- Cheese desserts. Light and delicate, these desserts made of low-fat cottage cheese mixed with honey, fruit or berries are rich in protein and useful for maintaining muscle mass.
- Baked fruit. The aroma of cinnamon, the delicate sweetness of baked apples, pears or bananas, complemented by nuts and honey, is a real delicacy that gives us taste and benefits.
- Berries in chocolate without sugar. The sourness of berries (for example, raspberries or cherries) perfectly harmonizes with the pine flavor of sugar-free chocolate, creating a unique contrast.
Is sweet good for you?
Sweets can be good if you choose the right sources of sugar and consume them in moderation. Healthy sweets usually contain natural sugars and additional useful substances – vitamins, minerals and antioxidants. Here are some examples.
Fruits and berries are natural sources of sugars that are also rich in fiber, vitamins and antioxidants.
Honey is a natural sweetener that contains antioxidants and has antibacterial properties. However, they should not be wasted either. Honey contains a lot of calories, fructose (which is dangerous for people with diabetes or insulin resistance), and its excessive consumption can lead to the accumulation of fat in the liver.
Dark chocolate contains less sugar than milk chocolate and is rich in antioxidants that are good for the heart and brain.
However, any, even healthy sweets can be harmful if consumed in excess. It is important to maintain a balance and indulge in sweets in moderation.
Margarine and palm oil: can you do without?
Today, the production of confectionery products without the use of margarine and palm oil is possible, but it is associated with a number of challenges and is often more expensive.
The use of cocoa butter, superior to palm oil in taste and properties, but much more expensive, is limited to the production of premium chocolate products. Milk fat, butter, and other dairy products can replace margarine, but they are also more expensive and less stable, especially during storage and transportation.
Vegetable oils – sunflower, rapeseed or olive – can be an alternative, but require adjustments in formulations and production technologies. Coconut oil, similar in properties to palm oil, is also expensive.
High prices for alternative fats increase the cost of production, replacing one fat with another requires revision of technological processes, and the shelf life of palm oil and margarine exceeds the shelf life of alternatives.
At the same time, the desire for naturalness and the growing awareness of consumers about the health effects of palm oil and margarine are forcing manufacturers to look for new solutions. The way out is innovation, the search for compromises and the willingness to spend more.
How to reduce the calorie content of desserts while preserving their taste?
Dessert makers are looking to create healthier versions of their favorite treats by using several strategies to reduce calories without sacrificing taste or texture.
Artificial and natural sweeteners (stevia, maltitol, sucralose and other sugar substitutes) provide sweetness, but contain much fewer calories or none at all. This allows you to preserve the sweetness of desserts, reducing their calorie content.
Fats can be replaced with less caloric analogues – yogurt, cottage cheese, fruit puree, applesauce or puree from other fruits and vegetables to reduce the calorie content. In some recipes, the fat is replaced with oils that contain less saturated fat.
Proteins are lower in calories per gram compared to fats and can be used to improve product texture. Adding proteins from milk, egg whites or soy products allows you to reduce the content of fat and carbohydrates.
The addition of fiber (inulin, pectin, psyllium) helps to improve texture and satiety, increasing the volume of the product without a significant increase in calories. Fiber not only reduces calories, but also has a positive effect on digestion.
Instead of wheat flour, low-carb flour alternatives (eg, almond flour, coconut flour) can be used, which lowers calories and the glycemic index.
Each of these strategies can be applied alone or in combination depending on the goals and formulation of the product. Dessert manufacturers strive to create healthier versions of their favorite sweets, satisfying the desires of consumers and following the trends of healthy eating.