Holidays and celebrations are associated in the popular conscience with dessert dishes that recreate childhood memories. We grow up and the taste of cakes and biscuits and the smell of ghee and spices remain stuck in our memories. Eid sweets go beyond just being food to become a common language and memory that carries the meanings of Eid joy and generosity.
There is no problem in eating one or two pieces of sweets and enjoying them, but the problem begins with excess, when sweets are repeated throughout the Eid day at home and with guests, along with soft drinks, tea and coffee. So how can we enjoy Eid sweets without our health being affected or turning into a feeling of guilt?
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Why can’t we give up sweets easily?
Have you ever felt like you couldn’t stop eating more cake or basbousa? The reason is that most Eid sweets mix sugar, flour, and fat, which makes them high in calories and easy to overdo without paying attention.
Research by the Max Planck Institute for Metabolic Research explains part of this phenomenon. Simply tasting sweets causes the brain to release dopamine, a neurotransmitter associated with the reward and pleasure system. With continuous consumption of sugar, the brain’s circuits adapt so that the effect of sugary foods increases. Over time, we need more to get the same pleasure, and cravings and the desire to repeat the experience are strengthened.
Is the solution to completely abstain from sweets?
The obvious solution may seem to be strict abstention from sweets, but psychology and nutrition experts believe that complete deprivation often leads to the opposite result, as deprivation is associated with subsequent bouts of overindulgence, increases preoccupation with food, and leads to severe emotional responses.
Even when we try to avoid beloved foods completely, internal feelings of deprivation may make us more likely to think about them and then pounce on them at the first opportunity. It is more effective to deal with sweets with awareness and clear limits, not with the logic of “all” or “nothing.”
What is a healthy limit of sugar in your diary?
The World Health Organization recommends that consumption of free sugars be less than 10% of total daily calories, and it is preferable to reduce it to less than 5% (about 25 grams per day). Free sugars include sugar added to foods and drinks, in addition to sugars found naturally in honey and concentrated juices.
The American Heart Association sets a stricter limit for added sugar:
- About 6 teaspoons per day for most women.
- About 9 teaspoons per day for most men.
Harvard School of Public Health reviews indicate that excessive added sugar is linked to high blood pressure, chronic inflammation, weight gain, type 2 diabetes and fatty liver, factors that raise the risk of heart attacks and strokes.
On Eid days, sugars do not come from a single piece of cake, but rather from the accumulation of several sources: candy, soft drinks, sweetened juices, sweetened tea and coffee, and perhaps chocolate between visits.
How do you enjoy holiday sweets consciously and without feeling guilty?
To achieve a practical balance between enjoyment and maintaining health, nutrition experts recommend a set of simple steps:
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1- Distribute your share on the days of Eid
Instead of eating most of the candy in one day, divide your portion over the days of Eid. This helps you enjoy yourself without a sudden overload of calories and sugar, and makes you feel less deprived at the same time.
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2- Avoid collecting more than one source of sugar at the same time
Many people get sugar from several sources at the same time: cake or basbousa with sweetened tea, then juice or soft drinks with meals, and chocolate during visits. Try to choose one source at a time; If you eat dessert, have it with an unsweetened drink as much as possible.
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3- Do not start your morning with sweets
Starting the day with a piece of cake or chocolate raises the sugar level quickly, then drops quickly, which increases hunger and the desire for more sugar. It is best to start the day with a balanced meal that contains protein (eggs, milk, cheese) and fiber (vegetables, whole grain bread); This reduces your craving for sweets later.
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4- Drink enough water
Sometimes we confuse thirst with hunger or “the desire for something sweet.” Make sure to drink water regularly during the day, as this helps control appetite and reduce the desire to eat large amounts of sweets.
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5- Eat Eid sweets with concentration, not automatically
Instead of eating candy while you’re busy talking or watching TV, take time to enjoy a small piece; Look at it, smell it, and chew it slowly. This method of “mindful eating” increases your satisfaction from a smaller amount, and prevents you from devouring consecutive pieces without realizing it.
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6- Use your own plate
Avoid eating directly from the tray or large plate in the middle of the table; Set yourself a specific amount on a small plate, and stick to it. Seeing the quantity clearly in front of you helps control consumption.
Eid is not complete without sweets, but they are not an acceptable reason for prolonged internal conflict or recurring feelings of guilt. The golden rule is: Enjoy with awareness and clear limits, so that Eid sweets remain a part of memories of joy and family gathering, not a reason to exhaust your body or burden yourself with more than you can bear.
