A review of the best sweet soups to warm you up in winter! Nutritionists teach you how to eat sweets without getting fat

During the winter solstice, people eat glutinous rice balls (glutinous rice dumplings), which symbolize reunion, perfection, and a safe year older. In addition to glutinous rice balls, there are other sweet soups, such as red bean soup, peanut soup and other desserts that can also warm the body, mind and soul in the cold winter. However, although these sweet soups are healing, eating them indiscriminately will increase weight and cardiovascular burden! Follow nutritionists Cai Yixuan and Huang Xiaotong to eat sweets without getting fat!

Netizens voted for the winter sweet soup rankings!

There are thousands of healing sweet soups in winter, and it would take three days and three nights to describe them all, so this time I will introduce the top 1-6 sweet soups voted by netizens one by one!

No. 6: Peanut Soup

Peanuts belong to the category of nut oils. Ten peanuts are equal to one portion of oil, which is about 45 calories. The calorie content of peanut soup is mainly affected by the amount of peanuts. In addition, in order to make the soup sweet and delicious, a lot of extra sugar must be added during cooking, so the calories are increased again.

If you want to control calories when eating peanut soup, you must pay attention to the amount you consume. Commercially available peanut soup contains about 100kcal/100g, and a standard bowl of peanut soup contains about 300~400 calories. However, peanut soup does not simply contain calories. Peanuts are also very nutritious and high in protein, comparable to animal foods such as eggs, milk, and meat. It is one of the protein sources for vegetarians.

No. 5: Sweet glutinous rice balls

Tangyuan is absolutely indispensable during the Winter Solstice, but tangyuan are high in calories. For example, one small red and white tangyuan without stuffing has about 7 calories, and 10 tangyuan = 1/4 bowl of rice. One large tangyuan with sesame or peanut stuffing has 70 calories, and 4 tangyuan = 1 bowl of rice.

The main ingredient of glutinous rice is glutinous rice, which takes a long time to digest in the stomach. Therefore, people with poor gastrointestinal function, bloating, and constipation should pay special attention to the amount they consume. In addition, because glutinous rice is very sticky, children and the elderly should avoid choking when eating it.

Glutinous rice is mainly composed of amylopectin, which is easier to hydrolyze, so blood sugar rises quickly. It is recommended that diabetic patients can pair salty glutinous rice balls with a lot of vegetables and cook them into glutinous rice ball vegetable soup as a main meal. If you want to eat sweet glutinous rice balls as a dessert between meals, remember to reduce the amount of staple food in the next meal and control the carbohydrate intake for the whole day. In addition, sweet glutinous rice balls are often eaten with red bean soup or sugar water. Both of these have high levels of added sugar, so it is best to drink less soup to reduce the burden on the body.

People with poor kidney function should also pay attention to the amount of glutinous rice balls they eat. Salty glutinous rice balls usually have a higher sodium content, while sweet glutinous rice balls put a greater burden on the kidneys because they are filled with nuts high in phosphorus such as sesame seeds and peanuts.

No. 4: Ginger Tofu Pudding

Compared with other sweet soups, tofu pudding has a relatively low calorie content. However, when eating tofu pudding, it is inevitable to add ingredients, such as peanuts, red beans, tapioca pearls, etc. These are the culprits that increase the calorie content of the soup. Therefore, if you want to avoid gaining weight, it is important to choose the right ingredients. If you eat tofu pudding alone, the burden will be lower!

Tofu pudding is made from soybeans, which are high in nutrients and a source of high-quality protein. The soy isoflavones in them, in particular, can help relieve discomfort such as hot flashes during menopause in women. Their antioxidant properties can also protect the body's cells from damage by free radicals and fight aging!

No. 3: Red Bean Soup

Red beans are high in carbohydrates, so they are classified as whole grains and root vegetables like rice and pasta in the food replacement table. However, since red beans are still a legume, their protein content is still higher than that of general staple foods, and their fat content is relatively low, so they are also a good choice to replace regular meals.

In addition, girls all know that eating red beans can reduce edema. This is because red beans retain the bran and germ, are rich in dietary fiber, and have a high potassium ion content, which can promote the metabolism of excess sodium ions in the body. At the same time, water will be excreted along with the sodium, which can achieve the effect of reducing edema.

No. 2／Grass Jelly

Does the grass jelly look thick and creamy? In fact, most grass jelly is thickened with starch (cornstarch, cassava starch) to produce a thick texture like soup. Therefore, don’t think that grass jelly has almost no calories. If you eat a full cup of sweet grass jelly, you will not only consume the sugar used for seasoning, but also a lot of starch!

No. 1: Sesame paste

Sesame is rich in vitamins, minerals and other nutrients. For example, sesame is rich in linoleic acid, an essential fatty acid needed by the human body, which can lower cholesterol and triglycerides; sesamin can maintain cardiovascular health; vitamin E can eliminate excess free radicals in the body and help anti-oxidation.

However, I still want to remind everyone that sesame seeds are still classified as nut oils. A large bowl of commercially available sesame paste is about 400-500 grams, which is about 400-500 calories. The calories are not low if you eat it all night. Therefore, it is recommended that you buy instant bags yourself. A 25-gram bag has an average of about 115 calories. If you control the amount, you don't have to worry about putting too much weight on your body!

However, the devil is in the details, and nutritionists will pay attention to this small detail to avoid physical burden!

Angel Ingredients vs Devil Ingredients

Regardless of the type of sweet soup, there is a common source of calories, which is the extra ingredients added. However, not all ingredients are evil. Let’s take a look at which ingredients are devil ingredients that should be eaten less, and which are angel ingredients that can be chosen with confidence!

Devil’s ingredients: less, less, just enough to satisfy your cravings

• Staple food:

Whether it is the chewy tapioca balls, taro balls, sweet potato balls, or taro, red beans, and barley, these staple foods added to soups are usually cooked with sugar water. Therefore, even if sweet potatoes, taro, and mung beans seem healthy, eating too much will still invisibly consume extra refined sugar.

• Nut oils:

Nut oils such as peanuts, almonds, and sesame seeds not only have a high calorie density, but like staple food ingredients, stores generally use sugar water to boil them in order to present a sweet taste. A white plastic spoon holds about 90 calories, and as you eat them bite by bite, the fat and calories will be stored in the body!

• grease:

Creamer, a good companion of grass jelly, is not actually made from fresh milk. It is a blend of vegetable oil, corn syrup and flavorings. So strictly speaking, it is fat and does not contain the nutrients that fresh milk has.

In addition, some people choose coconut milk and coconut cream to add exotic flavor, but they have a high content of saturated fatty acids. Eating too much will increase total cholesterol and triglycerides, and increase the cardiovascular burden.

Angel ingredients: low in calories, less burden, choose these if you want to add ingredients

If you really want to eat some ingredients with taste, you can choose grass jelly, agar-agar, agar-agar, etc., which are considered to be calorie-free foods.

The taro, sweet potato, red bean, mung bean, coix seed, etc. mentioned above are starches, but they can still be eaten as long as the intake is well controlled. One serving of staple food has about 70 calories, which is roughly 1/2 bowl of unsweetened sweet potato or taro; 1/4 bowl of cooked red beans, mung beans, coix seeds, and lotus seeds. However, if they are cooked with sugar water, eating 3 pieces of sweet potato or taro at a time will have 70 calories!