Proper nutrition varies according to individual characteristics. Your social life, work schedule, lack of activity, or individual food preferences are not situations that will prevent you from eating healthy. The most important fact you will realize when you decide to eat a healthy and balanced diet is that we can balance our daily nutrition according to every situation.
In order for a food to be determined as low-calorie, the amount of calories per gram must be 0.4 calories or less or its total energy must be reduced by 25%. The calories of reduced-calorie foods should be reduced by one-third compared to the normal product. By reducing the sugar and fat in these foods, the fiber content is increased. In this way, the amount of calories is reduced while gaining volume.
ATTENTION!!!
By the way, you should make good calculations when trying to create such a food. Because while trying to create a low-calorie food, you can create a higher-calorie food. How?
Let's make a calculation. Let's talk about the cookies you make at home without reducing their calories. Each cookie weighs approximately 30g. let it be. Now, 20 grams of this cookie should come from flour, 5 grams from fat and 5 grams from sugar. Now you're going to reduce the calories of the cookie. To get a cookie that weighs the same, you removed the sugar and added artificial sweetener. You removed 3 grams of the oil. There are 22 grams of cookies left. To make it 30 grams, you must naturally add 8 grams more flour or a food that will increase weight. This means that you have not actually reduced the calories of that cookie at all.
NOW LET'S LOOK AT THE MEANING OF SOME DEFINITIONS ABOUT LIGHT PRODUCTS
If the label of a sugar-tasting product says sugar-free, it means that it does not contain table sugar, with another sugar derivative. It indicates that it is sweetened and the name of the sugar in it is written on the product label. I would like to specify this definition and give information about artificial sweeteners so that we can more easily understand what the label means.
Sweeteners that have nutritional value and contain energy: Sucrose, glucose, fructose, corn syrup, maltose, maltodextrin, dextrose, honey, sugar alcohols (sorbitol, mannitol, xylitol, maltitol, erythritol, lactitol, isomalt), starch hydrolyzate hydrogenated from other sugar alcohols.
Nutritional value. sweeteners that do not contain energy: Saccharin, aspartame, acesulfame potassium (acesulfame-K), cyclamate, alitame, sucralose.
Fructose (fruit sugar) raises blood glucose less than sucrose and starch, which contain the same amount of energy. Therefore, it can be used by diabetics as a sweetener and to satisfy sweet cravings. In order to better control the use of fructose, taking a wholemeal breadstick containing complex carbohydrates or ½ pack of diet biscuits along with the eaten fruit prevents blood sugar from rising more slowly and hypoglycemia for 2-2.5 hours.
Saccharin, aspartame, Sweeteners without nutritional value, such as acesulfame-K and sucralose, are sweeteners approved for use by the FDA (American Food and Drug Administration). There is no problem in consuming them as long as they do not exceed the daily safe intake amount.
Sweeteners without nutritional value, such as aspartame, saccharin and assulfame K, are used in certain amounts to sweeten foods and beverages, within the scope of adequate and balanced nutrition. However, the use of sweeteners is not suitable for children and pregnant women. Additionally, sweeteners containing aspartame should not be consumed by patients with phenylketonuria.
Splenda, which is produced by breaking a bond from normal sugar, and stevia, which is produced from the stevia plant, are calorie-free sugars. There is no harm in using it for daily consumption.
A dietician should be consulted to prevent unnecessary use of sweeteners and to determine the personalized amounts that should be used.
If the product label says the salt content is reduced, Sodium-free (5 mg or less per serving). sodium content), Reduced Sodium (sodium content of 35 mg and below per serving), Low Sodium (sodium content of 140 mg and below per serving).
When a 0 fat product is mentioned, it means that the product contains less than 5% fat. . Low-fat products contain less than 25% fat. The Cholesterol Reduced information on the product contains less than 70 mg of cholesterol per serving. If it says Cholesterol-free, it means that the serving contains 4 mg or less cholesterol.
Diabetic Products
One of the biggest mistakes made is with diabetic products. , diet u It is the mixing of runes together. Just because a product is diabetic does not mean it is low in calories. This phrase only indicates that diabetic individuals do not have a negative effect on blood sugar.
You should not think that a product that says "light" on it is always low-calorie and that you can consume it in larger quantities. For example, fruity light yoghurts, diet biscuits, and breakfast cereals may prevent you from losing weight or cause you to gain weight when consumed in excess. Likewise, 2 tablespoons of corn flakes contain as much energy as a slice of bread, and if you consume too much, they will of course prevent you from losing weight.
Light milk and yoghurts are an important group that is widely known and preferred in daily life. The reason why these foods are considered light is that the amount of fat in them is reduced and they are evaluated according to this fat ratio. Milk and yoghurt, produced by reducing fat only without reducing other nutritional components, are especially suitable for individuals with high blood fats, hypertension, diabetes and weight problems. However, calling this milk fat-free and consuming large amounts of it will not meet your intended use, as it will increase the amount of calories you will consume.
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