Marshmallows for weight loss: is it possible to eat, benefits and harms, what is possible, are marmalade and marshmallows allowed?

A beautiful figure and good health is the dream of every person, which begs the question: what sweets can you eat to maintain your figure, and which ones should be taboo? Marshmallow is one of the few sweets that does not harm the figure, and even, on the contrary, is considered beneficial for it.

The experts below tried to reveal as much as possible the topic of the benefits and harms of marshmallows for the figure and health in general, as well as determine how many calories it contains and can it be eaten if you have diabetes?

Composition and nutritional value

The basis of marshmallow composition is carbohydrates. In a natural product there will be about 80% of them, depending on the manufacturing technology. There are practically no other nutrients: up to one gram of protein and even less fat.

Attention! Calorie content will be about 325 kcal for every 100 grams of product. Marshmallows in chocolate or other glaze will have a slightly different composition and, accordingly, will be more nutritious.

You can eat marshmallows while losing weight, but not excessively. The product still contains a lot of simple carbohydrates, although most of them are fructose.

You shouldn't eat it in the evening, but if you want to eat a little in the morning or afternoon, don't deny yourself.

The benefits of marshmallows are also determined by the content of the following nutrients:

B vitamins in small quantities;
vitamin PP;
a number of minerals such as potassium, calcium, magnesium, iron, phosphorus.

It cannot be said that the product contains a lot of useful substances, but there is still a certain amount.

The glycemic index of marshmallows is 65, which is average. For comparison, the GI of glucose is 100, and that of celery is 15. This GI allows you to eat the product in the morning and during the day, but in the evening it is advisable to give up sweets.

Including marshmallows in a healthy and therapeutic diet

It’s not at all difficult to buy marshmallows in a store today, but it’s not at all a fact that the purchase will be of high quality and prepared using natural ingredients. Therefore, experts recommend using simple recipes for preparing an airy delicacy at home.

When preparing the ingredients for this sweetness, you should take into account that it can be combined with many additional goodies, such as:

nuts (almonds, hazelnuts);
fruits (pineapple, lemon, bananas);
dried fruits (dried apricots, dates, raisins);
berries (strawberries, currants, raspberries, cherries).

Should you eat while losing weight or not?

You can understand whether you can eat marshmallows on a diet based on the severity of the diet.

If we are talking about gradual weight loss, then, undoubtedly, the product is allowed and will be much healthier than, for example, cakes, milk chocolate and even some fruits, like bananas.

If you plan to strictly cut during the pre-competition period, then it is better to give up sweets for a certain period.

Whether to eat marshmallows or not, everyone who is losing weight must decide for themselves. If he cannot imagine himself without sweets, then marshmallows can replace harmful foods that are excluded on the diet, but if you don’t want to eat marshmallows, then you shouldn’t force yourself. That is, the product is acceptable, but far from required.

Benefits and harms for losing weight

The benefits and harms of marshmallows for weight loss are determined by its composition:

a large amount of simple sugars indicates the need to limit the product in the diet and avoid it in the evening;
the absence of harmful fats allows the use of a certain amount as a dessert, especially if you replace cakes, pastries and other more harmful products with marshmallows;
average GI allows sweetness for consumption on a diet.

The amount of vitamins and minerals in the composition is not enough to indicate that the product is particularly beneficial. But, nevertheless, they also play a positive role in the diet, and a deficiency of magnesium, phosphorus, calcium and other components is often found when losing weight and leads to negative consequences.

Important! The undoubted benefit of marshmallows is that they can replace some other, more harmful sweets. It is better to eat a piece of marshmallow than to break out and eat the same amount of cake or unhealthy pastries, since the composition of such products will be more harmful.

How much can you consume per day?

You can calculate how much marshmallows you can eat per day when losing weight based on the total calorie content of your diet, as well as the balance of proteins, fats and carbohydrates in it. On average, you are allowed to eat one or two pieces, which is just over 50 grams.

The dosage may be increased slightly if the amount of carbohydrates from other food sources is less than required that day.

How to eat properly while losing weight

Although marshmallows are allowed when losing weight, they should be consumed in accordance with some recommendations:

It is better to consume natural marshmallows, which do not contain harmful fats (they should be practically absent);
It is better to avoid marshmallows with various additives, such as chocolate and icing;
The best time to consume sweets is morning or afternoon; in the evening it is better to avoid simple carbohydrates.

Marshmallow is considered an excellent dessert, and can be consumed with tea, coffee or other hot drink, but this is a matter of taste and personal preference.

When can you eat marshmallows, marshmallows, marmalade on a diet: recommendations

It is necessary to adhere to the time of consumption of these products, and know when you can eat marshmallows, marshmallows, marmalade on a diet . The fact is that sugar is processed very quickly and, without wasting it, turns into fat.

Recommendations for eating marmalade, marshmallows, marshmallows on a diet :

To prevent this from happening, the optimal time to consume these products is before lunch. That is, you are allowed to eat sweets until 12:00 noon. Towards evening it is necessary to completely eliminate foods that contain simple carbohydrates.
That is why nutritionists recommend, starting in the afternoon and evening, eating foods that are rich in proteins, as well as vegetables rich in fiber. It is recommended to avoid fruits and sweets. In addition, nutritionists recommend consuming these desserts on their own, without drinking anything.
It is best to eat some marmalade without tea. Of course, this is somewhat unusual for us, since in most cases, many people associate tea drinking with cookies and delicious sweets. However, if you want to lose weight, you need to eat marshmallows, sweets, and marshmallows separately from your meal and tea, and not immediately after eating.
After the main meal, time should pass, preferably at least an hour. Dessert is a separate meal that is not washed down with anything. Only half an hour after taking such sweets is it possible to drink tea or water.

Dessert

It is not necessary to exhaust yourself with strict nutritional principles in order to lose weight. It is enough to develop healthy habits and stick to your diet.

Recipes for preparing dietary sweets at home

You can also make marshmallows yourself. Such a product will be completely natural and will definitely not contain harmful additives or low-quality components.

Vanilla marshmallows are made as follows:

Prepare the ingredients: 3 cups of sugar, a glass of water, 20 grams of gelatin (it is better to use instant), a teaspoon of soda and citric acid, a glass of powdered sugar, vanillin.
Water is poured into the gelatin, it is infused and stirred periodically until completely dissolved.
The remaining water is poured into the pan, sugar is added, and brought to a boil until syrup is formed. The resulting syrup is poured into the gelatin and beaten with a mixer.
Add citric acid, beat, then add soda and vanillin, beat for about another five minutes.
Using a culinary syringe, the mixture is laid out in even pieces on a baking sheet and sprinkled with powder.

Marshmallow using agar-agar

To prepare you will need:

apples – 300 grams;
sugar – 2 tbsp. l.;
agar-agar – 2 tbsp. l.;
whites of two eggs.

Preparation is as follows:

Pre-peeled apples are baked in the oven.
Puree the cooked fruits using a blender.
Add sugar and the white of one egg.
Beat thoroughly with a mixer.
In an enamel saucepan, mix water (80 ml), one spoon of agar-agar, boil for five minutes.
Add the remaining egg white to the apple mixture and beat gently, gradually pouring in the warm syrup.
When a fluffy mass is formed that does not fall from the spoon, it is necessary to squeeze it onto food paper using a culinary syringe.

The airy delicacy must remain in this form for at least 24 hours to harden.

Nutritionist opinion

Most nutritionists believe that it is not worth completely eliminating sweets on a diet. However, it is better to choose products that cause less harm and more benefits. Marshmallow is one of these dishes and will help avoid breakdowns that are possible with a very strict approach.

Alexey Kovalkov, nutritionist

A well-known nutritionist and doctor advises against following a too strict diet. If marshmallows are your favorite treat, then you can allow yourself some while losing weight. If you want something else, you won’t be able to replace it with marshmallows.

It’s better to eat a small piece than to break at one moment and disrupt all progress. It is important to find the reason why you want a particular product, most often it is a lack of certain components in the body.

Mikhail Gavrilov, nutritionist

Nutritionist, doctor and author of weight loss methods Mikhail Gavrilov advises having a nutrition plan and following it, but you should not build a too strict diet. A little marshmallow or other healthy sweets not only won’t hurt, but will also improve your mood and make your diet more positive than completely limiting sweets.

Anna Belousova, nutritionist

The author of the weight loss method, which calculates the diet for each age category, believes that natural marshmallows can be eaten on a diet. But you should avoid glazed products covered in milk chocolate, as well as fakes containing unhealthy fats and excess sugar.

Real marshmallows are made from fruit puree, thickener and egg white, and have virtually no fat.

Useful video

Watch this video about the benefits of marshmallows:

Main conclusions

Any diet is a limitation. However, it is impossible to eat only bland food from morning to evening, to completely give up sweets and other categories of products that bring gastronomic pleasure.

Marshmallows on a diet are allowed if a natural product is chosen, without additives or harmful dyes. It contains a certain amount of simple carbohydrates, but does not contain fat, and is high in calories, mostly due to fructose, which is contained in fruit puree. Marshmallow is more preferable than most other sweets.

Marshmallows are often treated exactly the same as all other sweets: unhealthy and high in calories. In fact, this most delicate and airy confectionery product cleanses the body, lowers cholesterol, strengthens the immune system, improves stomach function - and the list of beneficial properties does not end there.

The Institute of Nutrition of the Russian Academy of Medical Sciences officially recommends it for use in kindergartens and schools. You can also eat marshmallows while losing weight and not be afraid that your diet will be disrupted. This amazing product does not promote weight gain, but weight loss.

The benefits and harms of marshmallows, marshmallows and marmalade on a diet

What are the benefits of sweet foods? Marshmallows, as well as marshmallows, have a beneficial effect on the gastrointestinal tract and improve digestion. In addition, they stimulate the passage of feces, and in the case of constipation, make it easier to go to the toilet. That is why marshmallows and marshmallows are recommended for gastritis and ulcers.

The benefits of marshmallows, marshmallows, marmalade on a diet:

Improve digestion
Helps treat constipation
Quickly absorbed

Making marshmallows

Of course, sweets are a source of fuel and energy for our body. Scientists believe that people with a sweet tooth are people who lack the happiness hormone. In case of any misfortunes, they try to eat sweets. This causes a kind of food addiction, because sweets increase the level of serotonin, which is the hormone of happiness. It turns out to be a vicious circle.

To break it, sometimes you have to go on a diet, and then, in most cases, the person refuses all types of sweets. But this is not always correct. Some types of desserts are quite healthy and improve your mood when losing weight, making your diet more convenient and enjoyable. This way, the diet will not be associated with something abnormal, unnatural, and terrible.

Typically, gelatin or agar-agar are added as additives that give marmalade a certain consistency. These are very healthy products that strengthen joints and improve mood.

Harm of marshmallows, marshmallows, marmalade:

High calorie content
Causes a surge in blood glucose
May cause allergies due to the presence of preservatives and dyes

general information

Marshmallow (goes back to the ancient Greek “ζέφῠρος”, which translates as northwest wind) is a confectionery product made from fruit and berry puree whipped with sugar and egg whites with the addition of pectin, agar-agar or gelatin mass.

Calorie content per 100 g - 326 kcal. This is an indecent amount for weight loss. However, it is always worth remembering how airy marshmallows are. One half of it (if you take the classic form) weighs from 35 to 50 g.

Glycemic index - 65 units. From the point of view of this indicator, marshmallows do not quite fit into the diet menu, as they belong to the danger zone. May cause a spike in blood sugar and is therefore contraindicated for diabetics.

From the point of view of nutritional value, it is a source of healthy carbohydrates, supplying the body with energy, satiating and reducing cravings for sweets. Although there is little fiber, it is enough to cleanse the intestines of various debris. There are practically no fats, which means you can safely eat while losing weight.

There are few vitamins, but there are enough of all kinds of macro- and microelements. What is it made from:

fruit puree;
sugar;
egg white;
form-forming (gelling) fillers: pectin, agar-agar syrup, gelatin mass.

From chemistry, food acids, dyes, essences can be used, but there are very few of them. Therefore, despite the fact that it is sweet, marshmallow is a natural and therefore healthy product.

What is marshmallow

Marshmallow is a confectionery product belonging to the sugary family. This genus of marshmallow has ancient origins. Historians claim that it appeared in the Middle East, Western Asia, and Southern Europe.

When preparing, we used egg white and granulated sugar as the main components.

The ancient oriental sweet is different from today's. A modern variety of marshmallow with balanced BJU indicators was invented by Ambrosy Pavlovich Prokhorov. Delicious airy bars of sandy-amber color can be bought in the city of Belev in the Tula region.

Benefit

When asked whether it is possible to eat marshmallows while losing weight, nutritionists answer positively, but you need to know the permitted consumption rate. If you don’t overeat, it will not only brighten up the everyday life of any diet, curbing your cravings for sweets, but will also be generally beneficial for the body.

cleanses the body;
normalizes metabolism;
lowers cholesterol;
strengthens the immune system;
normalizes the functioning of the stomach and liver;
improves the condition of hair, nails and skin.

removes excess fluid, waste and toxins from the body;
reduces cravings for sweets;
provides long-lasting saturation;
the smooth operation of the gastrointestinal tract ensures that all nutrients are fully digested without residue, are used for energy consumption and are not stored as fat reserves;
improves mood and increases performance, as glucose nourishes the brain and increases the production of the joy hormone;
accelerates metabolism;
provides energy that allows you to burn as many calories as possible during the day.

So, when losing weight, you can eat marshmallows, because when consumed, processes are launched in the body that in one way or another contribute to weight loss rather than weight gain. If you allow yourself to eat a little treat while on a diet, the risk of a breakdown is reduced to almost zero.

Sweets on a diet

If you went on a weight loss diet not so long ago, and before that you allowed yourself to eat something sweet almost every day, a sudden and complete refusal of any confectionery products will definitely not improve your mood.

Moreover, by limiting yourself in every little detail, you risk leaving the race ahead of time, coming very close to a nervous breakdown. So eating sweets in very limited quantities is still allowed, the main thing is not to go beyond the calorie limit that you have set for yourself.

This means that only delicacies with a relatively low calorie content can be included in the daily diet - the cakes, pastries, ice cream or waffles beloved by many, unfortunately, are not suitable for this role, no matter how much you want.

Possible harm

However, the benefits and harms of marshmallows for the body when losing weight go hand in hand - this should be remembered by everyone who is struggling with extra pounds. Due to the high GI, the presence of dyes and a fairly large amount of glucose, this product has contraindications. Diseases and conditions under which it should not be eaten:

tendency to allergic reactions;
individual intolerance;
carbohydrate metabolism disorders;
diabetes mellitus (with this diagnosis, you can choose fructose-containing marshmallows);
age up to 3 years;
advanced caries;
serious digestive disorders;
obesity.

If you ignore the contraindications, the weight loss process will probably have to be interrupted, as unpleasant side effects may occur:

extensive (over the entire body) itchy skin rashes;
uncontrolled appetite, severe thirst even after drinking water, unexplained fatigue, constant desire to urinate, blurred vision (symptoms of carbohydrate metabolism disorders);
blood sugar surge;
worsening caries;
epigastric discomfort, heartburn, unpleasant belching;
weight gain.

When consuming marshmallows, you should be extremely careful so that it is only beneficial to the body and does not cause any harm.

Calorie content of marshmallows

Is it possible to eat marshmallows on a diet if the treat contains 300 kcal. (100 g)? Unlike other products, marshmallows have a low calorie content, and in comparison with other sweets - average.

However, despite the considerable amount of calories, marshmallows are consumed during a diet, since there are no fats in the airy delicacy. Therefore, it is included in the category of dietary products.

Calorie content may vary depending on the recipe. For example, when adding vanillin, 100 g will contain 312 kcal, and chocolate will add another 96 kcal. But the correspondence of the number of calories is true in one case: if the sweetness is prepared using a special technology without the addition of artificial additives, dyes, preservatives, which is very rare these days.

All food products manufactured not according to GOST, but according to TU, completely contain harmful ingredients. Instead of natural ingredients, synthetic-based flavor substitutes are used, that is, substances in the category “identical to natural.” In addition, in food products according to specifications, fructose is replaced with sugar and a large amount of dyes is added.

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Which is better

Before you go to the store and buy sweets that are allowed for weight loss, you should first find out what kind of marshmallows you can eat. The modern market is overflowing with brands and varieties, and not all of them have a positive effect on the body. You need to choose wisely, otherwise the diet will result in weight gain rather than weight loss.

Variety selection

Chocolate

High-calorie (396 kcal). The disadvantages also include the fact that the chocolate used is far from the healthiest (that is, not bitter, but milky). All this leads to a ban on consumption during weight loss.

Multicolored

Pink, greenish, yellow - a multi-colored palette definitely improves your mood, but it is the one that most often becomes the cause of food allergies. Colored sweets contain dyes - and in most cases they are not natural. Therefore, in order to avoid side effects, so as not to interrupt the weight loss process, it is also better to refuse this option.

White

The best choice for weight loss. Low-calorie, does not contain dyes, the most natural and healthy.

Brand selection

Based on a recent study, Roskachestvo recommended only 2 brands for use, which did not cause the slightest criticism:

“My Adoration” from the Moscow bakery and confectionery plant “Kolomenskoye”;
“Holiday of the Sweetheart” from the Krasnodar confectionery company.

The following brands performed slightly worse:

Just!;
Billa;
Neva;
Falcon;
Belevsky sweets;
Drummer;
First Bobruisk.

There were comments about the quality of the product, but not critical ones. But there are also brands that are blacklisted due to an excessive dosage of sulfur dioxide, a known allergen. Among them:

Red price;
TasteVill;
Every day;
Charmel;
Siberia;
Drummer;
Sladunica;
365 days.

Blacklisted marshmallows should definitely not be consumed.

Criterias of choice

You can only rely on the benefits of marshmallows for weight loss if they are of high quality. The following criteria will allow you to determine this:

mandatory presence in fruit puree;
absence of moisture inside the package, the integrity of which should not be compromised;
absence of cracks, powdered sugar and sugar on the surface of the marshmallows;
color - natural, not gray, but not too bright white;
pectin syrup in the composition is preferable to agar-agar, as it normalizes digestion several times more effectively and has a powerful cleansing effect;
after pressing with a finger, high-quality marshmallows quickly restore their shape;
smell - fresh, aromatic;
the packaging must indicate that the product is produced in accordance with GOST - this is the maximum degree of quality.

Choose transparent packaging through which you can visually inspect the marshmallows. If their appearance is in doubt, it is better to refuse the purchase.

The effectiveness of weight loss will depend on which variety you choose. Therefore, this issue should be approached with full responsibility.

Composition of marshmallows

Marshmallow is called the lightest dessert. The famous Russian nutritionist Alexey Kovalkov has developed a weight loss method based on sugar-free products.

Nevertheless, he recommends this dessert to his patients. The nutritionist believes that its composition has a beneficial effect on the functioning of the gastrointestinal tract.

The following ingredients are used to make the dessert:

applesauce;
sugar;
proteins;
natural thickeners.

Marshmallow does not contain vegetable or animal fats. Applesauce contains the beneficial substance pectin. It is not absorbed by our digestive system, but has beneficial effects. Once in the body, it binds and removes harmful substances such as pesticides and radioactive elements.

Pectin reduces the amount of “bad” cholesterol, improves blood circulation, and has an anti-inflammatory effect in diseases of the gastrointestinal tract.

When preparing a healthy dessert, use the natural thickener agar-agar. It is obtained from seaweed. Due to its dietary fiber content, agar-agar has a beneficial effect on intestinal function and reduces the likelihood of cancer. Sometimes it is replaced with gelatin, obtained from the skin and bones of animals.

Unlike other sweets, marshmallows boast a relatively low calorie content.

The usefulness of gelatin is associated with the high content of collagen, which is a building material for body cells.

However, when dieting, you should not consume a product where the thickener is gelatin. This is due to the high calorie content of the ingredient.

Marshmallow contains many useful microelements:

iodine, which supports the functioning of the thyroid gland;
calcium, essential for bones and teeth;
phosphorus, which ensures the integrity of tooth enamel;
iron, its lack can lead to anemia.

100 grams of sweets contain 304 kcal.

Nutritional value is:

0.8 g proteins;
0.0 g fat;
78.5 g carbohydrates.

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Useful properties of marshmallows

This dessert is prepared from applesauce, egg whites and sugar. To obtain a jelly-like consistency, agar-agar, pectin or gelatin are added to it. Marshmallow is a fairly harmless sweet; it is even recommended for children. The fact is that this product contains practically no fats, and the jelly-forming components have many beneficial properties. It is also a low-calorie product, with an average of about 125 calories. Agar-agar is made from algae. It normalizes the functioning of the intestines and liver, removes toxins from the body and affects the thyroid gland. This supplement contains iron, potassium, calcium, copper and vitamins B5 and E.

Useful substances of marshmallows:

Vitamin B2;
Vitamin PP;
Macroelements (calcium, magnesium, sodium, potassium, phosphorus);
Iron.

Pectin helps remove heavy metal salts from the body and also improves blood circulation. If you have high blood cholesterol, eat marshmallows as a means to lower it.

Making marshmallows for weight loss yourself

This delicacy is very easy to prepare for dessert. Nutritionists generally say that you can take any marshmallow recipe and adjust it a little - increase the amount of egg white and agar-agar, beat the fruit in a blender longer.

The simplest recipe that you can use without worrying about your figure:

prepare 500 g of sweet and sour apples, whites from 4 chicken eggs, 5 ml of lemon juice (1 teaspoon), 4 g of agar-agar, a little stevia (used as a sweetener), 120 ml of water;
the agar is soaked in water or boiled over low heat - this point will be specified in the instructions on the package with the thickener;
Wash the apples and remove cores and seeds;
put the fruit on a plate and place in the oven or microwave for a few minutes - the apples should become soft;
let the fruits cool completely and beat them with a blender into a puree, it should be foamy and light;
rub the finished puree through a sieve - this will remove the main component from the skin, plates and any solid particles;
beat the egg whites until foamy.

Now you need to combine all the ingredients - proteins, puree, agar-agar, sweetener and beat until a strong foamy mass of white or slightly yellowish color. Next, any forms are filled with it and placed in a cool place until it hardens completely.

You can make marshmallows using gelatin. To do this you need to follow the following recipe:

1 large apple, cored and baked in the oven until completely softened;
Soak gelatin in water (1 teaspoon);
combine 2 egg whites and 1 teaspoon of liquid honey, beat everything into foam;
mash the baked apple with a fork/spoon or blender, rub through a sieve;
combine all ingredients.

Such marshmallows should be placed into molds and left to harden. In any case, this will take at least 3 hours. If you are preparing a treat for the whole family, and not just for those who are on a diet, then you can dip the finished marshmallows in melted chocolate and cover it with a layer of powdered sugar.

To learn how to make marshmallows at home, watch this video:

Are marshmallows good for dieting?

It is not without reason that nutritionists recommend eating marshmallows for those who lead a healthy lifestyle and care about their appearance.

You shouldn’t give up sweet foods completely; you can opt for marshmallows, which are rich in carbohydrates that saturate the body with energy, which is important for an active lifestyle and training, and also contain virtually no fat.

Marshmallow is contraindicated:

For metabolic disorders;
For diabetes, obesity.

Types of marshmallows

When on a diet, you should not be tempted by marshmallows in chocolate or yogurt glaze.

Confectioners divide the product into several types:

unglazed and painted white. Such sweetness will have a relatively low calorie content and, with moderate consumption, will not add extra pounds.
unglazed and painted in different colors. Here you need to choose a dessert in pastel shades. Otherwise, the product may contain artificial colors and flavors that cause allergies.
glazed with chocolate. The downside of this dessert is its calorie content, it will be 396 kcal, so it is not recommended for people who want to lose weight

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Fruit pastille

Fruit marshmallows are absolutely not inferior to marshmallows both in taste and beneficial properties. When purchasing this dessert in a store, carefully read the ingredients. Better yet, prepare delicious and healthy fruit marshmallows at home.

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Components:

Green apple 5 pcs.;
Two egg whites;
Stevia;
Agar-agar 0 10 g;
Water – 300 ml.

Cooking method:

First you need to peel the apple and cut out the core. Then the fruit is divided into 4 parts. Bake these pieces in the oven at 150 degrees for 40 minutes.
After the apples have cooled, grind through a sieve or in a blender.
Soak agar-agar in water for 15 minutes. While blending apples in a blender, add egg whites. Beat for at least 10 minutes (this is important). The mass should become snow-white and significantly increase in size.
Pour the agar-agar into a small saucepan, add stevia and bring the contents to a boil. Cook for 2-4 minutes.
The form where the dessert will be infused must first be greased with oil and sprinkled with starch or flour. Pour the applesauce with all the ingredients into it and let it harden.

Are there any benefits from marshmallows?

Some claim that marshmallows benefit the body when dieting. But this is a controversial statement. In general, sugar may not be good for you. If we consider a dessert prepared at home from natural ingredients, then it has some benefits for the body. We remind you that the data below should not be applied to industrial marshmallows, which we buy in stores. So, dessert prepared at home is rich in B vitamins, vitamin PP, iron, phosphorus, potassium and calcium.

However, even there are not enough of them in marshmallows to say that they have any significant effect. In general, the benefit of marshmallows for the body lies precisely in its calorie content. That is, if, while on a diet, you train hard and at the same time do a lot of physical work, then marshmallows will help you fill the energy deficit. After all, for example, 1 kg of bananas is equal in calorie content to two pieces of marshmallows eaten. But if you eat exactly this kilogram of bananas to make up for the energy deficit, a person is unlikely to feel at ease. There is definitely a feeling of heaviness in the stomach. The same cannot be said about marshmallows. It can be eaten immediately after an intense workout or as a snack (second breakfast).

By the way, people who are losing weight often use marshmallows instead of an apple or other fruit. In this case, you can just eat marshmallows while losing weight. But do not supplement the main meal with it.

Calorie content of sweets

The calorie content of marshmallows is relatively small. There are 325 kcal per 100 g. But marshmallows are classified as dietary sweets precisely because they contain no fat. If you take glazed marshmallows, its calorie content will be an order of magnitude higher. And in this case you will definitely not be able to lose weight. As for the glycemic index of marshmallows, it is 65. This is equal to the average. In comparison, a stalk of celery has a glycemic index of 15, while the glycemic index of glucose is 100.