After my last post I want to make it clear that I’m not promoting artificial sweeteners over real sugar. In fact I probably tell one patient a week to switch from diet _________ to regular. Once they switch then I will work on decreasing their overall sugar intake. Aspartame is at the top of my list of bad sweeteners because it’s addictive, neurotoxic, and drives your appetite. You may wonder why it’s sold to millions of Americans daily. This is a perfect example of how corporations and the FDA do not always have your best interest in mind. You can read more at the history of aspartame approval.
The World Health Organization (WHO) has come out with a recommendation that 5% of your total calories should come from sugar. That doesn’t sound like much but if you eat 2,000 calories a day that’s still 100 calories of sugar which is 25 grams. Well how much is 25 grams of sugar? Sugarstack.com to the rescue:
One cube is 4 grams so even the 12 ounce can has too much sugar for the day.
I did not want to only pick on the pop drinkers so this one is for all my caramel macchiato with…. friends.
And this is for those who would NEVER drink pop but enjoy plenty of other sugary drinks.
Patients always ask me, well what about juice? The above picture is why I say no.
None of these drinks were under the recommended amount
Moral of the story is drink water not pop, juice, vitamin water, sugary coffee, energy drinks, kool-aid, and etc. They are loaded with sugar, addictive, lack nutrients, and hide way too many hidden calories. To read more about WHO’s recommendation follow this link: 5% of Calories Should Come From Sugar
Breakfast is the hardest meal of the day if you’re new to eating gluten free or attempting to eat a low carb/low glycemic index diet. I love carbohyrdates and I miss pancakes so I decided to look for a healthier alternative hence the Protein Pancake Battle. Usually I preach a whole food diet and to not substitute because lets face it you can’t fake steak or a slice of garlic bread. Today I compared two recipes.
Protein Pancake #1
1 Ripe Banana
20 grams of protein powder (rice)
20 grams of whey protein powder (strawberry flavored)
25 grams of oats
You simply blend and pour into a cast iron skillet. I used grape seed oil with the stove top set to medium
Protein Pancake #2
6 ounces of Greek Yogurt
1/4 cup of whey protein powder (strawberry flavored)
1/4 cup gluten free flour
1 teaspon of baking soda
1/2 teaspoon cinnamon
1 teaspon of vanilla
Again I blended and poured into a cast iron skillet. I used grape seed oil with the stove top set to medium.
I used all natural maple syrup with both pancakes. This wasn’t even close. Protein pancake #2 blew the #1 out of the water. It mainly came down to consistency. #1 packed a lot of protein (over 50 grams) but it was just too gritty. #2 tasted much more like a pancake and still had over 40 grams of protein. Next time I will use two eggs instead of one and I will hand stir the mix. A problem that both pancakes had is you literally had to burn them to get them to cook all the way. This was partially do to them being so thick. This was round one, I will continue to experiment and will even add pictures once I figure out how not to burn them. I just wanted to share this experience because I know how difficult making lifestyle changes can be and it’s nice to have a healthier way to cheat.