One of the popular breakfast menus to start the day is eating pancakes. But are pancakes healthy for you? Finding healthy and delicious breakfast options can be overwhelming and confusing. For sweet food lovers, pancakes may be a separate favorite of this soft-textured dish.
But dieters and fitness enthusiasts have wondered, are eating pancakes beneficial for weight loss and bodybuilding? Actually, this is normal if some people feel worried because generally, a plate of pancakes has a high sugar content that tastes from complementary ingredients such as syrup or melted chocolate.
Pancakes are a delicious dish with a high carbohydrate content besides containing vitamins and minerals. Also, they have a relatively high content of fat, calories, and sodium. So does that mean you should avoid it? Of course not! With careful nutrition planning, you can still occasionally enjoy your pancakes more healthily.
Read more: The 9 Best Vitamins for Women Over 40
Nutritional Content of Pancakes.
In 100 grams of pancakes, there are 227 calories, 4.3 grams of sugar, 28.3 grams of carbohydrates, 6.4 grams of protein, and 9.7 grams of fat (containing about 2.1 grams of saturated fat). Sugar should not contribute more than 10 percent of your total calorie intake, which means about 40 grams to 55 grams. For saturated fat, you should avoid consuming more than 10 percent of your daily calories.
So instead of using syrup or cream, you can sweeten the pancakes with fresh fruit to keep the sugar low. Also in one serving of pancakes, contains 439 mg of sodium. So you have to be careful not to go over the recommended limit of around 1.500 to 2.300 mg for adults.
If you want to strengthen bones, pancakes are a great choice because they are a great source of phosphorus and calcium, 306 mg, and 39 mg, respectively. Besides pancakes also provide Iodine, Riboflavin, Niacin, Vitamin C, Vitamin B6, Vitamin B12, Thiamine, Zinc, Magnesium, and Iron in small amounts.
Are Pancakes Healthy?
Pancakes have a high carbohydrate content which is useful for increasing your carbohydrate intake throughout the day. Basically, it is an essential nutrient because your body uses carbohydrates as the main fuel. But, you should get a better intake of other carbohydrates because according to various sources, pancakes are not a natural carbohydrate.
Generally, pancakes are made from enriched flour. Enriched foods usually added nutrients such as vitamins and minerals during the manufacturing process. But they can also be removed and then added back during the process. Actually, enriched food is not necessarily bad for you. But if you add a stack of pancakes with syrup or sugar, it will become a plate of refined carbohydrates that quickly increase blood sugar and make you hungry again later.
So to make it healthier, use bananas or whole wheat to get a little fiber and keep you full longer. Also, use a non-stick skillet instead of frying in oil or butter to maintain your fat intake. Then, as I said, replace your syrup with fruits such as blueberries or strawberries to get better nutrition.
Related: Whole Chicken Roaster Oven Recipes
Healthy Pancake Recipes.
Having a soft, light, and really comfortable texture makes pancakes the choice of many people to indulge at breakfast and even for dinner. Even though pancakes aren’t a nutrient-rich food category, you can still get some of their health benefits with a few tricks. So are you ready to experiment in your kitchen by trying healthier pancake recipes? Let’s do it!
Healthy Banana Pancakes.
- ½ cup oats.
- 2 bananas.
- 2 chicken eggs.
- 3 dates.
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- Mash the bananas in a bowl until smooth, then add the eggs and vanilla, mix well.
- Put the oats, cinnamon, and sliced dates in a bowl, mix well.
- Heat a high-quality non-stick skillet on medium heat. Then put a spoonful of pancakes in the pan and spread it out.
- Cook for 2 to 3 minutes until browned, then flip and repeat until the batter runs out.
- Finally, garnish your pancakes with a variety of toppings such as banana slices, strawberry slices, blueberries, or walnut slices, and it’s ready to serve.
Although eating pancakes once in a while doesn’t interfere with your healthy eating plan, try adding another nutritious breakfast to maintain your health and weight because the nutrients in pancakes are not optimal enough.
The Bottom Line.
Pancakes have several benefits if you make them from scratch. Using whole wheat as a fiber boost, you can also use toppings of fruit or nuts to turn them into a nutritious breakfast. But if you are intolerant of wheat gluten, you should avoid pancakes made from wheat flour. You can use other alternatives such as eating pancakes from gluten-free grains such as oats, brown rice, corn, and quinoa.
Also, many people use maple syrup or honey as a substitute for sugar. When it comes to sugar content, maple syrup is better than honey with less sucrose content. One tablespoon of maple syrup contains 12.4 grams of sugar, while honey has a sugar content of 17.3 grams. But again that’s not the best choice. For diabetics, you should reduce your sugar intake from honey or maple syrup and use a low-calorie sugar-free sweetener.
The point is, you are still allowed to eat pancakes with honey or maple syrup occasionally in normal amounts. If you want a low-sugar sweetener, go for maple syrup. But if you want vitamins, honey is the best. Use both wisely to prevent high sugar and calories in your body.