A low-calorie diet is the most effective way to lose weight, but also a serious test of willpower. Sometimes it is difficult to restrain yourself and not to eat a forbidden delicacy, however nutritionists recommend paying attention to natural desserts, for example, marshmallows. In order not to reproach yourself for weakness, you need to know how many calories in marshmallows, and how much sweetness will not harm the figure.
Material Content:
The chemical composition and nutritional value of dessert
Marshmallows are a fairly safe delicacy that can be introduced into the diet, even with a strict diet. The fact is that it consists of applesauce and egg whites. By themselves, these products are very valuable for the body, but the “fly in the ointment” in the dessert is a large amount of sugar and thickeners. Another important element in the composition of goodies is pectin. It is used as a stabilizer in the manufacture of various sweets, but acts as a powerful enterosorbent, helping to cleanse the intestines. In addition, a number of amino acids can be found in the product - cysteine, lysine, arginine.
In general, marshmallow is a large amount of carbohydrates and sugar, very little protein and a small amount of dietary fiber. You can use it even on a strict diet, as it does not cause harm to health and body, but subject to the daily calorie intake.
How many calories in marshmallows of different varieties
First you need to figure out what marshmallows are. The caloric content of marshmallows will depend on the detailed composition.
Most often in shops and pastry shops you can find:
- glazed marshmallows (white or pink) on agar-agar or gelatin;
- vanilla;
- yogurt;
- glazed with chocolate;
- with the filling.
All these types belong to the apple puree treat. However, recently on sale lemon and currant marshmallows are more and more common, which are healthier and tastier, but also more expensive. In addition, a treat is simple enough to cook at home, abandoning the harmful dyes and flavor enhancers that are always present in store sweets.
Marshmallows on agar-agar are considered healthier than a product with gelatin, but this does not affect calories.
In general, any marshmallow, regardless of the basis, contains about 300 kcal per 100 g. The same applies to the sweets of our own preparation. High calorie content is primarily due to the high sugar content.
Marshmallows for patients with diabetes are made with the addition of fructose, but this does not affect the calorie content. 100 g of such a product contains 300-320 kcal.
If you can still put up with a high calorie content of 100 grams of dessert, the weight of one serving makes everyone who is on a diet sad. Marshmallows are quite dense and heavy, so one thing weighs about 30-35 grams. The exception is for white marshmallows, the size of which is slightly smaller and the weight is about 25-28 g, due to the lack of dye. Accordingly, the calorie content of 1 pc. It will be at least 100 kcal.
Chocolate marshmallows are not the best choice for those who follow the figure. Depending on the type and amount of glaze, the energy value of such a dessert is 400-460 kcal, and the weight of one serving is 35-40 g.
Condensed milk, marmalade or nuts are often used as a filling. The lowest calorie of them is marshmallows with marmalade. On average, 100 g contains about 340 kcal, respectively, in one little thing - about 115 kcal. But it is better to refuse a dessert with nuts or condensed milk, because it contains more fats, and the energy value can reach 500 kcal.
The content of vitamins, trace elements
There are few useful substances in marshmallows, but there are plenty of calories. 100 g of dessert contains a large amount of sodium (80 mg) and sugar (57 g). Also, the dessert contains a little calcium (3-4 mg) and 2-3 mg of magnesium. The product of applesauce includes a small amount of iron - less than 1 mg.
When choosing sweets, it is recommended to pay attention to desserts with agar-agar.
This thickener is made from seaweed, so the composition is enriched with a small amount of iodine, potassium and phosphorus.
Useful properties for the body
Contrary to popular belief, it cannot be said that marshmallows are healthy. 100 g of product contains about 80 g of carbohydrates, a large amount of sugar and less than 2 g of protein. Marshmallows are not of particular value to health, since there are few useful substances in it. True, he is also not capable of harming the body, subject to moderate consumption.
The main benefit of sweets lies in the fact that it positively affects the functioning of the nervous system - it simply improves mood.
This is especially pronounced in the case when a person for a long time denied himself sweets.
Contraindications
With an exacerbation of diseases of the gastrointestinal tract (gastritis, ulcer, cholecystitis), marshmallow should be abandoned. This is a rather heavy product, which can lead to a violation of the production of gastric juice, as well as cause bloating and a feeling of heaviness. Marshmallows should be used with caution in people with diabetes, because even sweetness on fructose provokes a jump in blood sugar.
When choosing marshmallows, you should pay attention to the composition. Some food additives, colorants, and flavorings can cause allergic reactions.
Those who adhere to a strict diet to combat overweight, it is better to limit yourself to one portion of dessert per day, preferably in the morning. And here you need to be honest with yourself - after all, in a salad of cabbage and carrots is much more useful than in one airy product.
