Between the eggs, the chocolate bunnies and the hot cross buns, Easter can be a minefield for health-conscious people.
Thankfully, a nutritionist has revealed seven tips to ensure those celebrating the holiday this weekend can enjoy their sweet treats guilt-free.
Pamela Nisevich Bede, from Ohio , suggested pairing chocolate with nuts or cheese, since this can slow down the absorption of sugar in the bloodstream.
The nutritionist for Lingo, Abbott, also said staying hydrated and timing your treats right was equally as important.
Here, FEMAIL reveals Pamela’s top hacks, including adding in a 15 or 20 minute walk to help utilise some of the nutrients after eating Easter chocolate…
A nutritionist has revealed seven tips to ensure those celebrating the holiday this weekend can enjoy their sweet treats guilt-free
PAIR WITH NUTS OR CHEESE
‘When enjoying your chocolate this weekend pair it with nuts, cheese, or crunchy vegetables,’ insisted Pamela.
‘Eat these foods first as protein, fats, and fibres slow down the rate at which digestion occurs and how fast glucose enters the bloodstream thereby slowing down the absorption of sugar.
‘This will encourage a steadier rise and fall in glucose avoiding the sharp spike you’re likely to experience when eating chocolate on its own.’
Everyone’s blood glucose levels ebb and flow throughout the day based on our activity levels, the kind and quantity of calories we consume, metabolism and much more.
People who have diabetes or prediabetic are most classically defined by their bodies’ struggle to regulate glucose.
Pamela said: ‘Many health benefits are associated with fewer and more modest glucose excursions.’
PRACTISE PORTION CONTROL
‘Avoid binging your Easter eggs and instead savour the taste with small portions,’ suggested the nutritionist.
‘Eating large portions of carbohydrate and sugar rich foods as meals or snacks causes a rush of glucose to circulate in the bloodstream, making glucose spikes much more likely.
‘Practising portion control and then slowing down to enjoy your meal and snacks will help slow down the digestion and absorption process.
‘This practice of eating more mindfully will not only help control your glucose spikes but may also help you become more caffeine in one cup of matcha-tune with your hunger and satiety signals.’
Pamela Nisevich Bede, from Ohio , suggested pairing chocolate with nuts or cheese, since this can slow down the absorption of sugar in the bloodstream
PAIR WITH FOODS HIGH IN FIBRE AND PROTEIN
Pamela said: ‘Eating chocolate with other foods that contain fibres, fats, and protein slows the rate of nutrient absorption, increases satiety and feelings of fullness after eating.
‘Research has also found that increasing protein intake increases these feelings of fullness and decreases the levels of the hunger hormone.
‘So, try your chocolate with a side of fruit for added fibre or add some nuts and seeds for added protein.’
EAT TREATS AFTER A BALANCED MEAL
‘Don’t start your day with a sugar spike,’ warned the nutritionist. ‘Instead, choose to eat your chocolate treat after a nourishing, balanced meal.
‘What you eat and when matters to metabolic health and your energy levels across the day. Your cortisol and glucose levels tend to be elevated in the morning so rather than adding more glucose, begin your days with foods higher in protein and fat.
‘Filling up on nutrient-dense foods first moves you closer to meeting your overall nutrient needs and helps slow digestion and absorption.
‘Additionally, it’s best to close the kitchen in the hours before bedtime as a high intake of sweets just prior to resting can cause your glucose to peak and drop across the night which is not conducive to restful sleep.’
