Overweight people should avoid taking sugar as it provides high calories. Instead they should make use of artificial sweeteners to get the desired sweet taste. If at all it is to be used, it should be consumed in very small quantities. Overweight people should also avoid taking jaggery, as it is also high in calories. 100 g of jaggery will give you 383 calories that can be avoided by using artificial sweeteners. Honey is also very high in calories, they should also avoid honey. Honey is a tonic for the body as it has immense food values consisting of 28 minerals, 11 enzymes, 22 amino acids, and 14 fatty acids. It has unique food values and medicinal properties. It is yellowish brown in color, semi translucent, and is too sweet. Basic sugars remain constant in honey at 76% (approx) since it contain sucrose – 2%, levulose – 40% and dextrose – 34%, dextrin and gums range from 1.5 to 2%. Honey is digested within twenty minutes of its intake. During weight loss, there are some zero oil sweets that you can take. For example: dried amla, petha, murabbba, custard, and kheer using artificial sweeteners and low fat milk.
Artificial sweeteners assist in weight loss. Since they give us zero calories, adding them to your food would not increase the calories and yet would give you the desired sweet taste. Equal or sugar-free are commercially available artificial sweeteners. They are chemicals, which can stimulate our sweet sensitive taste buds. They have advantage that they do not have calories. It can be taken for losing weight (by replacing sugar in diet). So far no side effects have been reported about aspartame. A maximum of 6-10 tablets/day can be taken. You can also take Saccharine/sweetex instead of Equal. Actually there is no difference between them; the difference lies only in their chemical formula. Saccharine should be avoided as it is proved to be carcinogenic, instead you can take aspartame. Artificial sweeteners are chief coal tar products, substituted for sugar. Being extremely sweet they are much used by certain manufacturers also in aerated waters.
Tomato Sauce: Tomato sauce is a mixture of tomato, onion, garlic, and sugar, salt, garam masala and preservatives like sodium benzoate and acetic acid. Obese person can easily like tomato sauce, as it does not have any fat. Best way is to cook tomato sauce at home or take fresh tomato chutney as we can make it, according to our limitations and medical condition.
Chutneys: Obese person can take all the chutneys except coconut as it contain 40% of oil as it is to be avoided. Other chutneys which obese person can consume freely are –
• Dhaniya Pudina Chutney – One bunch dhaniya, half bunch mint, a little roasted bengalgram and urad dal, 2 chillies, salt to taste, 2 tablespoon curd (skimmed milk). Grind all the ingredients.
• Curry Leaves Chutney – One bunch curry leaves, a little roasted urad dal and 2 red chillies, one or half tomato, salt to taste. Grind all the ingredients coarsely with less water. This chutney can be mixed with rice.
• Carrot Chutney – Boiled or cooked carrots 1 cup, 2 chillies and salt to taste. Wash and grind all ingredients fine. Serve with any snack.
Pickle: Obese person can eat pickles but they should not contain any oil. Pickling is a traditional way of preserving fresh fruit and vegetables by discouraging the growth of microbes that would otherwise cause them to decompose. People on low salt diet should try to avoid pickle because of their high sodium content. Pickles and chutneys can also trigger allergies. Obese person can take any pickle made without a single drop of oil like mirchi pickle, amla ka achar, aam ka achar, mix vegetable pickle, lemon pickle. These pickles are made by the use of vinegar, sodium benzoate as a preservative. The important thing to be kept in mind is these pickles should not be stored for a very long period as their shelf life is very less.
Jam: Obese person cannot take jam. Jams offer little more than concentrated energy in the form of sugar. One tablespoon contains around 40 calories. Jam contributes minute amounts of dietary fiber in the form of pectin and only little amount of vitamins. The heat treatment involved in the boiling greatly reduces their vitamin C content.
Jellies: Obese person cannot eat jellies as well. Jellies are made up of clear fruit juice. Gelatin is added to set the jellies. Sugar is added, as a preservative so obese person should avoid jellies.