By Megan O'Reilly,
AFPA Certified Nutritionist and Wellness Consultant
Pancakes and
Syrup....one of the most popular breakfast choices, and also possibly one of
the worst breakfast choices. Leading dietitian Joy Bauer places pancakes
on her "Top Ten Worst Food List for Diabetes." Even for those
of us without diabetes, it's important to take note and think about our pancake
choice. Do we have to give up pancakes all together, or is there a way to
fit them into our diets?
First, let's look at
typical pancake ingredients and how they are eaten. Whether you go to IHOP, buy
frozen, or use a standard box mix, the standard pancake is often made of highly
processed white flour. Many of us top our pancakes with as much as quarter-cup
of syrup, and eat more pancakes than we need. Low fiber, added
sugary topping, and over-sized portions are the three main factors that make
the average pancake an overall unhealthy everyday breakfast choice.
However, there is good
news for pancake fans! With a few easy changes, it is easy to make a healthier
pancake that can keep your body feeling energetic and full until lunch time.
#1. Fiber Change
Choose pancakes
with the most fiber you can find. When you are at the grocery store, take a
minute to read the label and compare fiber amounts. My top box mix
recommendations found in our local Chillicothe Kroger are Grain Berry Pancake
& Waffle Mix (4 grams fiber), Kodiak Power Cakes (5 grams fiber and a bonus
14 grams of protein), and FlapJacked Protein Pancake and Baking Mix (5 grams of
fiber and a bonus 20 grams of protein). Bob's Red Mill brand also usually has
healthier mix choices, found in the organic aisle. In the frozen waffle/pancake
section, two good choices are Van's 8 Whole Grains (7 grams fiber) and Simple
Truth Multigrain Waffles (5 grams fiber). If you make your own mix,
consider revamping it and throwing in some whole wheat flour, extra flax meal,
oats, or chia seeds. Or, look up some alternative pancake recipes
online.
My close friend and Pearce
Cycling instructor Kelly Buffum once made me delicious cottage cheese pancakes,
recipe found available here. Another good friend and Pearce member,
Ken Scheeler, and I once tried and enjoyed a three ingredient pancake recipe
found here.
#2. Toppings Change
If at all possible, wean
yourself completely off the sugary syrup topping! The studies are clear:
Americans eat too much sugar, and too much sugar is linked with obesity,
diabetes, heart-related complications, and other serious obesity-related health
problems. The USDA guidelines recommend eating less than 10 percent of our
daily calories from added sugars, and the World Health Organization recommends
an even lower amount, five percent of our daily calories from added sugars.
That roughly translates to only about six to nine teaspoons of sugar per day!
(How many teaspoons of syrup do you usually add?) Instead of sugary
syrup, choose more high-fiber nutrient-dense topping such as peanut butter,
nuts, or fresh fruit.
#3. Portion Change
If weight maintenance
or weight loss is your goal, pancake portions are key. One four-inch round
pancake, about the size of a CD, is considered a one-ounce grain serving.
Instead of consuming the entire four or five stack offered at many restaurants,
create a more balanced meal by eating just one or two pancakes with an egg and
fruit.
So, do we have to give
up pancakes? Thankfully, the answer is no! If we watch our portion sizes, look
for higher fiber varieties, and add some healthier toppings, we can start our
day with a healthier pancake breakfast. If you have a favorite pancake recipe
or other pancake tips, we would love to hear from you!
