Don't give up on dessert during the holiday! If consumed correctly, it doesn't cause fat, it melts the belly

It is important to consume it correctly, not to cut it completely

Expert Dietician Ceren Turan, who states that it is not possible to completely ban sweet consumption, says, “For healthy individuals, less than 10 percent of daily calories should come from added sugar. This should be limited to 1 small bowl of milk dessert or 1 slice of syrup dessert per day during the holiday.” She particularly emphasizes moderate consumption by saying, “4 slices of baklava and 1 slice are not the same thing, portion control is everything.” Dietician Turan recommends choosing lighter options instead of syrupy and heavy desserts. “Options such as sorbet without added sugar, 1 scoop of plain ice cream, 2 squares of bitter chocolate, milk desserts sweetened with date extract, yogurt and fruit-based mixtures are both delicious and more innocent,” she says.

Consume dessert early in the day

Studies show that the body tolerates sugar better when dessert is consumed after lunch. Expert Dietitian Ceren Turan says, “Metabolism slows down at night, eating dessert can increase fat storage during these hours. It is healthiest to consume dessert as a small snack during the day, especially in the afternoon.” Heartburn, gas and bloating are common after dessert. Dietitian Turan suggests, “Sugary and fatty desserts delay stomach emptying. A 10-minute walk after dessert reduces bloating and blood sugar fluctuations. In addition, herbal drinks such as mint and fennel tea help digestion.”

Be careful when consuming tea or coffee with dessert.

Tea and coffee, which are traditionally consumed after sweet treats during the holiday, can sometimes have negative effects on the digestive system. The timing of these habits is especially important in terms of stomach sensitivity and iron absorption. Dietitian Turan warns, “Unsweetened tea or coffee can be consumed with dessert; however, caffeine can trigger reflux. In addition, since it prevents iron absorption, tea or coffee should not be consumed immediately after a meaty meal, and should be waited at least 1 hour.” Stating that diabetic patients should be especially careful, Dietitian Turan says, “Diabetic patients who want to consume sweets can achieve balance by reducing carbohydrates such as bread or rice in the same meal. Dark chocolate, light fruit desserts or small portions of dried fruit can be preferred. Patients using insulin should not skip their medication doses and should monitor their blood sugar regularly.”

Meat and dessert should not be consumed at the same meal.

Emphasizing that protein and sugar are difficult to digest together, Turan explains, “Eating a syrupy dessert immediately after a meaty meal strains the stomach. It is better to consume dessert as a snack after the main meal or eat it at a separate time.”

How can we balance the sweetness?

Expert Dietitian Ceren Turan says that if you consume dessert, you should definitely consume protein foods such as yogurt and milk or fibrous foods such as vegetables, and says, “This balance prevents sudden increases in blood sugar. In addition, strategies such as planning your dessert and reducing other carbohydrates in your meals are very useful.” Expert Dietitian Ceren Turan lists the following suggestions to soothe your stomach and balance your digestive system after the holiday:

-Plenty of water consumption

-Fresh vegetable and fruit based meals

-Probiotic foods such as yogurt and kefir

-Stay away from processed foods

-Increase daily movement

- Prioritize fibrous and natural foods

A short walk after dessert makes a big difference

Stating that even a 10-minute light walk right after eating dessert slows down the absorption of sugar, Dietician Turan concludes her words by saying, “Inactivity after dessert accelerates the conversion of sugar into fat. However, a short walk regulates insulin response and reduces the damage of sweet cravings.” You don’t have to give up dessert completely. However, if you know when, how much and how to consume it, you won’t compromise on both taste and health. Don’t let your sweet pleasure overshadow your health this holiday!