Sweet Tooth Hack: How to Enjoy Sweets Guilt-Free for a Healthy Diet

Shirleen Gabriele Havellar S,Gz
Nutritionist

A healthy diet doesn’t have to mean giving up sweets entirely. While cutting back on sugar can help with weight loss, you can still enjoy healthy sweet treats — as long as they have Low-Glycemic Index (Low-GI). Keep reading to learn tips and tricks to make sugary foods safer for your blood sugar.

1. Choose Foods with a Low Glycemic Index
Who says all sweet foods have a High-GI? Some sweet foods have a Low-GI and are packed with good nutrients.

• Berries
  Take berries, for example. Strawberries, blueberries, and raspberries are not only delicious but also rich in fiber and antioxidants. With a Low-GI, berries are the perfect choice for a sweet treat. Plus, their high vitamin C content can boost your immune system.
• Bananas
  Another great option is bananas. Choose bananas that are not too ripe and still have a hint of green on the skin. These bananas have a Lower GI compared to fully ripe ones.
• Dark Chocolate
  For chocolate lovers, dark chocolate is a fantastic choice. Dark chocolate with at least 70% cocoa content has a Lower GI compared to milk chocolate. It's rich in flavonoids, which are healthy for your heart. When enjoyed in moderation, this snack can satisfy your sweet tooth while providing health benefits.
• Sugar-Friendly Snacks
  Not all sugars have a High-GI. Some — like Lontar Sugar, coconut sugar, and dates — have a GI below 55.

2. Add Protein to Your Sweet Treats
To make your sweet treats even healthier, consider adding protein. Protein-based or protein-added snacks such as Low-Fat milk, yogurt, and nuts can slow digestion and absorption. Adding protein also keeps you fuller longer and reduces your desire to eat more.

3. Consume Dietary Fiber
Similarly, adding dietary fiber can slow down the release of glucose into the blood. Fiber keeps you fuller longer and benefits the growth of good bacteria in your gut. Many sweet snacks also serve as excellent sources of fiber. Tubers and fruits, for example, are sweet snacks that are Low-GI and rich in dietary fiber.

You might wonder — are there any snacks that have all three? Absolutely! YAVA supports Indonesians in achieving optimal health, to maintain more stable blood sugar levels, by providing snacking options that are low in glycemic index, contain protein and are high in fiber.

YAVA uses natural ingredients such as red rice, oats, nuts, and Gula Lontar which is a FriendlySugar for a sweetness that is low in glycemic index. You can get various YAVA variants at online stores or supermarkets / minimarkets, such as Granola Puffs Chocolate Vanilla, Krispi Puffs Sweet Cashews and cocoa, Granola Bites (Chocolate Vanilla, Chocolate Banana, Coconut Banana and Tropical Fruits). Take a step towards better health and more stable blood sugar levels with YAVA.

Let's make wise choices for our daily meals and snacks to support our overall well-being!

References:

High-protein, low glycemic index snack from optimized blend of three wholegrains exhibit nutraceutical quality and elicit low glycemic response in diabetic human subjects
Is a Higher Protein-Lower Glycemic Index Diet More Nutritious Than a Conventional Diet? A PREVIEW Sub-study
Optimizing healthy snacks for diabetics: Study of fiber and starch digestibility of glucomannan-modified Growol cookies