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Between the eggs, chocolate bunnies, and 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 indulge in their sweet treats guilt-free.
Pamela Nisevich Bede from Ohio suggested combining chocolate with nuts or cheese, as this can slow the absorption of sugar into the bloodstream.
Lingo nutritionist Abbott also said staying hydrated and timing treats correctly was equally important.
Here, FEMAIL reveals Pamela’s best tricks, including adding a 15 or 20 minute walk to help use up some of the nutrients after eating Easter chocolate…
A nutritionist has revealed seven tips so that those celebrating the holiday this weekend can enjoy their sweets without guilt
COMBINE WITH NUTS OR CHEESE
“When you enjoy your chocolate this weekend, pair it with nuts, cheese or crunchy vegetables,” Pamela insisted.
‘Eat these foods first, as protein, fat and fiber slow the rate at which digestion occurs and how quickly glucose enters the bloodstream, slowing sugar absorption.
“This will encourage a more consistent rise and fall in glucose, avoiding the sharp spike you’re likely to experience when eating chocolate alone.”
Everyone’s blood glucose levels ebb and flow throughout the day depending on our activity levels, the type and amount of calories we consume, metabolism, and much more.
People who have diabetes or prediabetics are more classically defined by their bodies’ struggle to regulate glucose.
Pamela said: “Many health benefits are associated with fewer and more modest glucose swings.”
PRACTICE PORTION CONTROL
“Avoid bingeing on Easter eggs and instead savor their flavor in small portions,” the nutritionist suggested.
‘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.
‘Practicing portion control and then slowing down to enjoy food and snacks will help slow down the digestion and absorption process.
“This practice of eating more mindfully will not only help you control glucose spikes, but it will also help you become more in tune with your hunger and satiety signals.”
Pamela Nisevich Bede from Ohio suggested combining chocolate with nuts or cheese, as this can slow the absorption of sugar into the bloodstream.
COMBINE WITH FOODS RICH IN FIBER AND PROTEIN
Pamela said: ‘Eating chocolate with other foods containing fibre, fat and protein slows the rate of nutrient absorption, increasing satiety and feeling full after eating.
‘Research has also found that increasing protein intake increases feelings of satiety and decreases hunger hormone levels.
“So, try your chocolate with a side of fruit for added fiber or add some nuts and seeds for added protein.”
EAT DELIGHTS AFTER A BALANCED MEAL
“Don’t start the day with a sugar spike,” warned the nutritionist. ‘Instead, choose to eat your chocolate 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 tend to be high in the morning, so instead of adding more glucose, start your day with foods high in protein and fat.
‘Filling yourself with nutrient-dense foods first brings you closer to meeting your overall nutrient needs and helps slow digestion and absorption.
“In addition, it is better to close the kitchen hours before going to bed, since a high intake of sweets just before rest can cause glucose to go up and down during the night, which is not conducive to restful sleep.”
TRY TO WALK AFTER
“When you exercise, your body burns energy and your working muscles absorb glucose,” Pamela explained.
‘Having adequate levels of circulating glucose while exercising helps support continued muscle performance and aerobic activity.
‘This Easter, after eating chocolate, try adding a 15 or 20 minute walk to help use up some of the nutrients.
‘This will move glucose into working muscles, helping to keep glucose stable and mitigating a spike.
‘And remember, if your body moves, it doesn’t matter what type of exercise you do. Whether you’re playing ball with your pup, going for a family walk, taking a dance class, or hitting the treadmill, any activity is good.’
KEEP HYDRATED
Pamela said: “Staying hydrated is key to your overall health and maintaining stable glucose levels, so drink plenty of water along with your chocolate treat.”
‘Drinking water regularly aids the overall digestive process, assisting in the transport of essential nutrients to active cells and tissues.
“This facilitates the journey of glucose from the digestive system to working muscles and organs, where it can be used for energy, one of the reasons why staying hydrated combats fatigue.
“So don’t forget to drink plenty of water along with your chocolate this weekend; the recommended daily water intake varies, but a good starting point is to consume six to eight glasses, approximately 1.4 to 1.8 litres.” .
STICK TO DARK CHOCOLATE
Pamela urged those celebrating Easter to “aim to consume at least 80 per cent cocoa, as these varieties will have a lower total sugar content compared to milk and white chocolate varieties.”
He continued: “They also contain higher levels of bioactive components such as polyphenols, flavonoids and other natural compounds with antioxidant properties and essential nutrients that are related to the health and well-being of the body.”
Research published in 2022 found that cocoa can reduce blood pressure and keep the heart healthy by making veins and arteries more elastic, thanks to antioxidants known as flavanols.
Researchers at the University of Surrey urged more people to eat dark chocolate because it is high in cocoa, while most popular chocolate bars contain very little.
Scientists have also shown that eating dark chocolate regularly can improve alertness: a 100g bar has 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 obtained by snacking on options with a high cocoa content, which has a more bitter taste. And relying on this candy for health benefits could lead to weight gain, which can offset the health benefits.