Between the eggs, the chocolate bunnies and the hot cross buns, Easter can be a minefield for health-conscious people.
Luckily, a nutritionist has revealed seven tips to ensure those celebrating the holiday this weekend can enjoy their sweet treats guilt-free.
Pamela Nisevich Bede of Ohio suggested combining chocolate with nuts or cheese, as this can slow the absorption of sugar into the bloodstream.
Lingo’s nutritionist, Abbott, also said that staying hydrated and timing your treats correctly were just as important.
Here, FEMAIL reveals Pamela’s best hacks, including adding a 15 or 20 minute walk to help utilize 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
“If you enjoy your chocolate this weekend, pair it with nuts, cheese or crunchy vegetables,” Pamela emphasized.
‘Eat these foods first because protein, fat and fiber slow the rate at which digestion occurs and how quickly glucose enters the bloodstream, slowing the absorption of sugar.
‘This will promote a steady rise and fall in glucose, avoiding the sharp spike you’re likely to experience if you only eat chocolate.’
Everyone’s blood glucose levels fluctuate throughout the day depending on our activity levels, the type and amount of calories we consume, metabolism, and much more.
People with diabetes or prediabetes are most classically defined by their body’s struggle to regulate glucose.
Pamela said, “Many health benefits are associated with fewer and more modest glucose excursions.”
PRACTICE PORTION CONTROL
“Avoid eating Easter eggs and instead enjoy the taste with small portions,” the nutritionist suggested.
‘Eating large portions of carbohydrate and sugar-rich foods as a meal or snack causes a flood of glucose to circulate in the bloodstream, making glucose spikes much more likely.
“Practicing portion control and then enjoying your meals and snacks more slowly can help slow the digestion and absorption process.”
“This practice of more mindful eating will not only help manage your glucose spikes, but can also help you become more attuned to your hunger and satiety signals.”
Pamela Nisevich Bede of Ohio suggested combining chocolate with nuts or cheese, as this can slow the absorption of sugar into the bloodstream.
PAIR WITH FOODS HIGH IN FIBER AND PROTEIN
Pamela said: ‘Eating chocolate with other foods containing fibre, fat and protein slows nutrient absorption and increases satiety and feelings of fullness after eating.
‘Research has also shown that increasing protein intake increases this feeling of fullness and reduces levels of the hunger hormone.
‘So try your chocolate with a hint of fruit for extra fibre, or add some nuts and seeds for extra protein.’
EAT TREATS AFTER A BALANCED MEAL
“Don’t start your day with a sugar peak,” the nutritionist warned. ‘Instead, choose to eat your chocolate treat after a nutritious, balanced meal.
‘What you eat and when is important for metabolic health and your energy levels throughout the day. Your cortisol and glucose levels are often elevated in the morning, so instead of adding more glucose, start your days with foods richer in protein and fat.
“Eating nutrient-dense foods first will bring you closer to meeting your overall nutritional needs and will help slow digestion and absorption.”
“Additionally, it’s best to close the kitchen in the hours before bedtime, as a high intake of sweets right before bed can cause your glucose to spike and drop throughout the night, which isn’t conducive to a good night’s sleep.” ‘
THEN TRY TO WALK
“When you exercise, your body burns energy and your working muscles take in glucose,” Pamela explains.
‘Having sufficient circulating glucose during exercise helps support continued muscle performance and aerobic activity.
‘This Easter, try adding a 15 or 20 minute walk after eating your chocolate to take advantage of some of the nutrients.
‘This will mobilize glucose into working muscles, keeping your glucose stable and easing a spike.
“And remember, if it gets your body moving, it doesn’t matter what type of exercise you do.” Whether you’re playing with your pup, taking a family walk, taking a dance class or hitting the treadmill, any activity is good.”
STAY HYDRATED
Pamela said: ‘Staying hydrated is key to your overall health and maintaining stable glucose levels, so drink plenty of water alongside your chocolate treat.
‘Regular drinking water supports the overall digestive process and helps transport essential nutrients to working cells and tissues.
‘This facilitates glucose’s journey from the digestive system to working muscles and organs where it can be used for energy – one of the reasons staying hydrated combats fatigue.
‘So don’t forget to drink plenty of water this weekend in addition to your chocolate treat. Recommended daily water intake varies, but a good starting point is to aim for six to eight glasses, about 1.4 to 1.8 liters.’
STICK TO DARK CHOCOLATE
Pamela urged those celebrating Easter to ‘aim for at least 80 percent cocoa as these varieties will have a lower total sugar content compared to milk and white chocolate varieties.’
She continued: ‘They also contain higher levels of bioactive components such as polyphenols, flavonoids and other naturally occurring compounds with antioxidant and essential nutritional properties linked to the health and well-being of your body.’
Research published in 2022 found that cocoa can lower your blood pressure and keep your heart healthy by making veins and arteries more stretchy – thanks to antioxidants known as flavanols.
The University of Surrey researchers urged more people to eat dark chocolate as it contains a lot of cocoa, while most popular chocolate bars contain very little.
Scientists have also shown that regularly eating dark chocolate can improve alertness; a 100 gram bar contains almost as much caffeine as a cup of coffee. It has also been linked to making people happier and reducing the risk of depression.
However, the benefits of eating chocolate are only achieved by snacking on options with high cocoa content, which have a more bitter taste. And relying on the sweet treat for health benefits can lead to weight gain, which can offset the health gains.