snacks that should only be consumed in moderation

 

# 1 JUICES (YES, ALSO FRESHLY SQUEEZED)

Four oranges are hidden in a glass of orange juice. It might not sound too bad at first, but a glass of orange juice contains more sugar than the same amount of cola. While a glass of juice can be emptied in seconds, some time (and appetite) will pass before four oranges are consumed. 

When juicing, the fruit's good is lost: the healthy and filling fiber (even with cold-pressed juices). What remains is water, sugar, and a few vitamins. Because of the high amount of sugar, juices quickly raise (and then fall) blood sugar levels and, if consumed regularly, increase the risk of diabetes. 

 Our tip: eat the whole fruit instead of investing in juices. Smoothies can also be a good alternative as they still contain healthy fiber. 

# 2 GRANOLA BARS

In addition to dried fruit, most muesli bars contain added sugar in glucose syrup, honey, or maple syrup. Due to the calorie density, muesli bars should be viewed more like a sweet or an occasional dessert and therefore do not fall into healthy snacks. 

# 3 DRIED FRUITS

It is not uncommon for dried fruits such as raisins, cranberries, or apricots to be additionally sugared and mixed with sulfur dioxide or sulfites to prevent rot. Combine dried fruits with a few nuts to avoid cravings and incorporate some protein and fat into your snack. Due to the density of calories and sugars, dried fruits should only be consumed in moderation. 

Unlike dried fruits, freeze-dried fruits have no added sugar or sulfur. The freeze-drying's low drying temperature also ensures that the fruit largely retains all of the vitamins and minerals. These are lost with classic drying. Because of this, freeze-dried fruits are a healthy alternative to dried fruits. The same applies here: enjoyment in moderation. What advantages freeze-dried fruits have over conventionally dried fruits, fresh fruits, and frozen fruits and when they are inferior to fresh fruits can be found in our article: How healthy are dried fruits? Read up.   

# 4 FAT-FREE FRUIT YOGURTS

Fat is a flavor carrier. To reimbursement for this, artificial sweeteners or added sugar are most often added to fat-free or reduced-fat foods.

# 5 VEGETABLE CHIPS

Vegetable chips contain a little less fat and salt than potato chips, but usually a lot more sugar. Whether you choose potato chips or vegetable chips, the portion size should be limited to a handful, as chips of any kind, unlike fresh vegetables, have hardly any health benefits. If you are spoiled for choice: Savoy cabbage chips or kale chips are the healthiest choices

5 RECIPE IDEAS FOR HEALTHYSNACKS WITHOUT REGRETS

# 1 APPLE & PEANUT BUTTER

Simple, cheap, and ideal to take with you. An eighth of an apple and dip the pieces in a little peanut butter.

# 2 ROASTED CHICKPEAS WITH VEGETABLES OF YOUR CHOICE

Roasted chickpeas are high in protein, fiber, and gradually digestible carbohydrates. You can buy them in Turkish supermarkets, for example. Apium graveolens dulce or carrot sticks provide that extra portion of vitamins and freshness.

# 3 CUCUMBER & HUMMUS

Cut some cucumber into strips and dip them in the hummus. Super fresh, healthy, and delicious! Due to the high nutrient density and the low number of calories, this snack is perfect for losing weight.

# 4 PHYSALIS & FRIENDS

A robust crisp snack on the go. The coconut's healthy fats ensure that the natural sugar in the fruit is digested more slowly. So the afternoon low stays out, and fat burning is hardly affected.

# 5 OVERNIGHT OATS

It keeps you full for an lengthy time and in a mason jar ideal to take with you to the office or school.

Ingredients:

·        30 g of oatmeal

·        10 g chia seeds

·        200 ml almond milk

·        ½ finely chopped banana

·        Two teaspoons of Cranberry & Friends

·        some cinnamon and cocoa