Balancing Sweet Treats and Health: Tips for Pastry Chefs

Q: Balancing Sweet Treats and Health: Tips for Pastry Chefs

Dear Ms. <br>Chen：<br>1. <br>Generally speaking, one gram of starch produces four kilocalories, one gram of protein also produces four kilocalories, while one gram of fat produces nine kilocalories. <br>Given that you are aware of the ingredients used in the French pastry shop, y

Sweets and Body Composition

Hello Doctor, I am a chef working as a pastry chef in a French dessert shop.
I pay great attention to health, but due to my job, I have to taste every dessert.
Of course, I know that sugar should be avoided as much as possible.
Could you please advise me on how to maintain my health (and figure) if I consume more sugar and cream than the average person every day? A doctor friend of mine mentioned that eating sweets can lead to weight gain, especially in the lower body.
For example, what should I pair with sweets to make it relatively healthier? When is the best time to eat desserts to avoid gaining weight in the lower body? Does drinking tea help? Thank you.
{My friend and I are asking together.} I also love drinking soy milk and make my own unsweetened soy milk every day.
How much can I drink in a day, in cc? Thank you.

Chen oo, 20~29 year old female. Ask Date: 2016/03/20

Dr. Xiao Yongxun reply Internal Medicine

Dear Ms.
Chen:
1.
Generally speaking, one gram of starch produces four kilocalories, one gram of protein also produces four kilocalories, while one gram of fat produces nine kilocalories.
Given that you are aware of the ingredients used in the French pastry shop, you should be able to estimate the total additional caloric intake required for your work.
Unless this caloric intake is expended, it will mostly be stored as fat in the body, including in the abdominal cavity, subcutaneous tissue, and other connective tissues.
Of course, some may be stored in the form of glycogen in the muscles and liver.
2.
From a medical perspective, aside from normal physiological metabolism and exercise, there seems to be insufficient evidence to suggest that drinking tea can effectively reduce body fat.
There is also some debate regarding the notion that "eating desserts makes it easier to gain weight in the lower body." However, prolonged inactivity and lack of exercise can indeed lead to an increase in waist circumference, which may give the appearance of gaining weight in the lower body.
3.
Based on the above, it becomes easier to understand when is the best time to consume desserts without gaining weight.
Whether it is dessert or meals, avoid overeating, and refrain from consuming too much during dinner or before bedtime; otherwise, you may not be able to expend a significant amount of calories while sleeping, leading to excessive fat storage and obesity.
Additionally, regular exercise or walking each week will significantly aid in weight control.
4.
There are many theories regarding obesity control available online or in news media; if you have specific concerns, it is advisable to discuss them in detail with your family physician.
5.
In terms of nutrition, it is generally believed that 240 milliliters (240 ml) of unsweetened soy milk contains approximately 75 kilocalories.
However, due to differences in brands, production methods, and concentrations, the caloric content may vary.
A balanced diet that includes various nutrients is essential, without neglecting any particular nutrient to avoid deficiencies or excesses.
Therefore, one to two cups of soy milk per day should be sufficient.
6.
Additionally, when it comes to dessert ingredients, it is important to pay attention to trans fats, saccharin, colorings, flavorings, margarine, leavening agents, and other food additives to ensure their appropriate use; do not focus solely on caloric content.

Reply Date: 2016/03/20

More Info

Balancing sweet treats with health is a common concern, especially for pastry chefs who are surrounded by delicious desserts daily. As a pastry chef, it's essential to find a way to enjoy your creations while maintaining a healthy lifestyle and managing your weight. Here are some tips to help you balance your sweet treats with health:

1. Portion Control
One of the most effective ways to enjoy sweets without overindulging is to practice portion control. Instead of having a large slice of cake or multiple pastries, opt for smaller portions. This allows you to satisfy your sweet tooth without consuming excessive calories. Consider using smaller plates or dessert cups to help control portion sizes visually.

2. Mindful Eating
When you do indulge in sweets, practice mindful eating. Take the time to savor each bite, focusing on the flavors and textures. This can enhance your enjoyment and may lead to feeling satisfied with less. Eating slowly can also help you recognize when you are full, reducing the likelihood of overeating.

3. Balance with Nutrient-Dense Foods
To balance your intake of sweets, pair them with nutrient-dense foods. For example, if you have a pastry, consider having it alongside a serving of fruit or a handful of nuts. This not only adds nutritional value but also helps to stabilize blood sugar levels, preventing spikes that can lead to cravings later on.

4. Choose Healthier Ingredients
As a pastry chef, you have the opportunity to experiment with healthier alternatives in your recipes. Consider using natural sweeteners like honey or maple syrup in moderation, and incorporate whole grains instead of refined flour. You can also add fruits, nuts, or seeds to your desserts for added fiber and nutrients.

5. Timing Matters
The timing of when you consume sweets can also play a role in how they affect your body. Eating sweets earlier in the day, such as with breakfast or lunch, may be better than having them late at night. This is because your body has more time to burn off the calories throughout the day. Additionally, pairing sweets with meals can help slow down the absorption of sugar.

6. Stay Hydrated
Drinking plenty of water throughout the day is crucial for overall health. Sometimes, our bodies confuse thirst with hunger, leading to unnecessary snacking. Staying hydrated can help you feel full and may reduce cravings for sweets.

7. Incorporate Physical Activity
Regular physical activity is essential for maintaining a healthy weight, especially if you consume more sugar than average. Aim for at least 150 minutes of moderate-intensity exercise each week. This can include walking, cycling, or any activity you enjoy. Incorporating strength training can also help build muscle, which burns more calories at rest.

8. Limit High-Calorie Additions
When enjoying desserts, be mindful of high-calorie additions like whipped cream, ice cream, or sugary sauces. These can significantly increase the calorie content of your treats. Instead, consider using fresh fruit or a small amount of dark chocolate as a topping.

9. Enjoy Your Passion
Lastly, remember that enjoying your passion for pastry does not mean you have to sacrifice your health. Finding a balance that works for you is key. Allow yourself to indulge occasionally without guilt, and focus on the joy that baking and creating desserts bring you.

Regarding Soy Milk Consumption
As for your question about soy milk, it is generally considered a healthy beverage, especially when unsweetened. The amount you can consume depends on your overall dietary needs and caloric intake. A common recommendation is to limit soy milk to about 1-2 cups (240-480 cc) per day, depending on your protein needs and dietary preferences. It's also important to ensure that your overall diet is balanced and includes a variety of protein sources.

In conclusion, as a pastry chef, you can enjoy your creations while maintaining a healthy lifestyle by practicing portion control, mindful eating, and balancing sweets with nutrient-dense foods. Incorporating physical activity and staying hydrated will also support your health goals. Remember, moderation is key, and finding a balance that works for you is essential.

Similar Q&A

Delicious Recipes for Patients with Eating Difficulties During Holidays

Hello, I am a healthcare professional. In my work, I often care for patients with head and neck cancers who frequently experience difficulties in eating due to chemotherapy or tumor pressure. While I provide them with some basic dietary education, with the holidays approaching, c...

Dr. Qi Minghua reply Nutrition
Hello, if you are a healthcare professional, you may want to consult the nutritionist at your hospital, who can directly create a suitable diet for the patient. The patient you are caring for is experiencing difficulty eating, but it is unclear if there are other complications. I...

Effective Weight Loss Strategies for Overcoming Food Cravings

Hello, Nutritionist: Currently, my height is 155 cm and my weight is 75 kg, which classifies me as obese! Since childhood, I have always had a robust physique. I enjoy baked goods, especially bread, toast, and cookies, and I treat them as treasures, eating them without restraint....

Dr. Ke Qiuliang reply Nutrition
Hello, I apologize for the delay in responding due to urgent matters. Please forgive me. Based on your height, your ideal weight is estimated to be between 47.5 to 58 kilograms. 1. Generally, baked goods tend to be high in fats and sugars, which consequently provide a high ca...

Balancing Your Diet: Understanding Acidic Body Conditions

Doctor: I understand. I'm not focusing on the functional aspects of diet; I also know the importance of a balanced diet and that I should eat a variety of foods. So, should I adjust my diet to ensure it's balanced, meaning I should include all types of foods but in mode...

Dr. Shi Guimei reply Nutrition
Dear Camilla, Hello! For healthy individuals, the best approach to wellness is to maintain a diet that is natural, balanced, diverse, and moderate, which can also help prevent many chronic diseases. Therefore, what you need most right now is to adjust the balance of your diet. H...

Achieving Nutritional Balance When Dining Out: A Traditional Chinese Medicine Perspective

How to achieve balanced nutrition when eating out.

Dr. Yan Sumei reply Traditional Chinese Medicine
Dear Lili, I hope this message finds you well! Eating out can indeed make it difficult to maintain a balanced diet. My approach is relatively simple, though it may be a bit more expensive. I suggest going to the supermarket's formula section or a pharmacy to purchase produc...