Dos dietistas registrados comparten sus selecciones de los dulces más saludables y menos saludables, para que pueda disfrutar de manera más inteligente cuando tenga un antojo de azúcar.
Cuando llegan ocasiones especiales como el Día de San Valentín, Semana Santa o Halloween, las tentaciones por los alimentos dulces se vuelven casi omnipresentes. Amy Gorin, RDN , propietaria de Plant Based with Amy en Stamford, Connecticut, admite que dada esta realidad, puede ser difícil resistirse a darse un capricho. «Por eso es mejor tener un plan de acción para disfrutar los dulces con moderación», agrega Gorin.
Además, está el hecho de que buscar dulces para saciar un gusto por lo dulce puede estar en tus genes de todos modos, dice la investigación. Otra revisión sugirió que la planificación de estas indulgencias puede ayudarlo a mantener hábitos alimenticios saludables. Así que adelante y abrace la temporada dulce, solo hágalo de una manera inteligente.
Cómo incluir dulces en su dieta saludable
Guárdelo estratégicamente. Ponga los dulces fuera de la vista, como en el fondo de su despensa o en el congelador, dice Gorin. Cuando no te está mirando a la cara, «no te tienta constantemente», dice.
Planee para cuando se dará el gusto. Comerlo como una parte planificada del postre en lugar de cuando estás corriendo o haciendo otras cosas, como trabajar o conducir el automóvil, te ayudará a disfrutarlo de verdad. Por supuesto, puedes y debes disfrutar de los dulces festivos, pero llega un punto en el que pierde su brillo y es posible que los comas por costumbre, así que deshazte de ellos después de una semana, aconseja Gorin.
Elige tu golosina preferida. ¡Sí, incluso independientemente de las mejores y peores opciones a continuación! Si realmente disfruta lo que está comiendo, estará satisfecho con ello. Eso significa que no permita que las etiquetas «sin grasa» o el conteo de calorías lo desvíen de lo que realmente sabe que quiere. Mia Syn, RDN , autora de Mostly Plant-Based , lo dice de manera simple: la mejor opción de dulces es la que puede comer y disfrutar con moderación.
Ahora a las cosas dulces. Estos son los dulces más saludables (y menos saludables), según Gorin y Syn:
Las 6 opciones de dulces más saludables
1. Gemas irreales de chocolate con leche
“Estoy realmente impresionado con estos”, dice Gorin. “El caramelo no contiene sabor ni color artificial, y el colorante proviene de fuentes naturales, como el hibisco y la cúrcuma”. Sin embargo, debido a que estos contienen una buena cantidad de azúcar, querrás quedarte con las mini bolsas de 0.42 onzas (oz), que están disponibles en Amazon y son la porción individual perfecta.
Contenido 140 calorías por onza, 8 g de grasa, 4,5 g de grasa saturada , 18 g de carbohidratos , 14 g de azúcar, 3 g de proteína
Información nutricional de UnReal Milk Chocolate Gems
2. Bocados de chocolate negro de especies en peligro de extinción
Estos chocolates son bajos en la escala de azúcar y dos cuadrados también contienen 3 gramos (g) de fibra. Eso es porque el alto nivel de cacao (88 por ciento) significa que el contenido de azúcar es más bajo. Lo que es más: «La investigación muestra que comer regularmente una pequeña cantidad de chocolate negro puede ayudar a la salud del corazón al reducir el riesgo de enfermedad cardíaca y accidente cerebrovascular», dice Gorin. Pero nuevamente, asegúrese de disfrutar con moderación, ya que estas delicias también contienen grasas saturadas, que en cambio pueden ser dañinas para su corazón si se comen en exceso, según la Asociación Estadounidense del Corazón . La organización recomienda limitar las grasas saturadas diarias al 5 o 6 por ciento de sus calorías diarias totales, que serían 13 g si tiene una dieta de 2000 calorías.
Contenido 120 calorías por dos piezas, 9 g de grasa, 6 g de grasa saturada, 8 g de carbohidratos, 2 g de azúcar, 2 g de proteína
Bocaditos de chocolate amargo con 88 por ciento de información nutricional de cacao
3. M&M ‘s de maní
Tiene maní, lo que significa que obtendrá proteínas, fibra y grasas buenas, que ayudan a prevenir los picos de azúcar en la sangre y los excesos, dice Syn.
Contenido 90 calorías por paquete «divertido», 5 g de grasa, 2 g de grasa saturada, 10,5 g de carbohidratos, 9 g de azúcar, 1,5 g de proteína
Información nutricional de M&M’s Peanut Fun-Size Chocolate Candies
4. Risas
¿Sorprendido? Aunque Snickers es relativamente más alto en calorías que otros dulces, Gorin recomienda una barra de «tamaño divertido» porque es más probable que lo deje satisfecho, gracias a su proteína de relleno. “También tiene menos azúcar que otros dulces que son casi en su totalidad azúcar puro”, dice ella.
Contenido 80 calorías por barra «divertida», 4 g de grasa, 1,5 g de grasa saturada, 10 g de carbohidratos, 9 g de azúcar, 1 g de proteína
Información nutricional de Snickers Fun-Size Chocolate Candy Bar
5. Tazas de mantequilla de maní de Reese
La combinación satisfactoria de proteínas y una pequeña cantidad de fibra hace que esta sea otra buena elección, dice Gorin. Además, durante las festividades, es fácil encontrar tazas individuales (generalmente vienen en paquetes de dos), por lo que es más fácil satisfacer su gusto por lo dulce con moderación.
Contenido 110 calorías por taza de PB, 6,5 g de grasa, 2 g de grasa saturada, 12 g de carbohidratos, 11 g de azúcar, 2,5 g de proteína
Información nutricional de las tazas de mantequilla de maní de Reese
6. Golpe Pop
Para los amantes del chocolate, un Blow Pop puede ser una elección práctica. “Tiene menos azúcar que muchos de los otros dulces que existen, y debido al centro de la goma de mascar, puedes disfrutarlo por más tiempo”, dice Gorin.
Contenido 70 calorías por pop, 0 g de grasa, 0 g de grasa saturada, 17 g de carbohidratos, 13 g de azúcar, 0 g de proteína
Información nutricional de Charm’s Blow Pops
Las 5 opciones de dulces menos saludables
1. Maíz de caramelo
Tiene la reputación de ser uno de los dulces más odiados, y una encuesta de CandyStore.com de septiembre de 2022 sobre los mejores y peores dulces de Halloween sugirió que este dulce festivo es, de hecho, el segundo más odiado, después de Circus Peanuts. Pero independientemente de si está de acuerdo, el maíz dulce ciertamente no es la forma más nutritiva de satisfacer su gusto por lo dulce. «Contiene más del doble de azúcar que un Snickers o Reese’s», dice Gorin.
Contenido 110 calorías por 15 piezas, 0 g de grasa, 0 g de grasa saturada, 22 g de azúcar
Información nutricional de Candy Corn Halloween Candy
2. Smarties
Sí, tienen menos calorías que muchos otros dulces, pero son calorías puramente vacías, lo que significa que «tienen poco valor nutricional», dice Syn. “Le dan energía a tu cuerpo a partir de los carbohidratos (azúcar) pero carecen de otros nutrientes esenciales como proteínas, vitaminas y minerales”, dice ella.
Contenido 25 calorías por 1 rollo, 0 g de grasa, 0 g de grasa saturada, 6 g de carbohidratos, 6 g de azúcar, 0 g de proteína
Información nutricional de Smarties Candy Rolls
3. ositos de goma
Una vez más, es azúcar pura, por lo que es poco probable que te mantenga tan satisfecho como el chocolate, dice Gorin.
Contenido 100 calorías por 13 piezas, 0 g de grasa, 0 g de grasa saturada, 23 g de carbohidratos, 14 g de azúcar, 2 g de proteína
Información nutricional de los ositos de goma Haribo Goldbears
4. Gominolas
El paquete puede llegar a ti porque dice que no contiene grasa, pero a menos que te encanten los caramelos de goma, y puedas mantener una porción razonable, todavía son solo azúcar, dice Gorin.
Contenido 110 calorías por onza, 0 g de grasa, 0 g de grasa saturada, 28 g de carbohidratos, 21 g de azúcar, 0 g de proteína
Frijoles de sabores variados Jelly Belly
5. cabezas huecas
Repletos de colores y sabores artificiales y azúcar pura, estos pueden llevarte a cuando eras un niño, pero no te satisfarán.
Contenido 60 calorías por barra, 0 g de grasa, 0 g de grasa saturada, 15 g de carbohidratos, 11 g de azúcar, 0 g de proteína
Información nutricional de cabezas de aire
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