Should we really give up crepes when we monitor our diet? Good news: not at all. The pancakes, in themselves, are not excessive. What matters most is what you put on it… And the quantities.
A few simple adjustments allow you to indulge without unbalancing your meals. “Choosing your ingredients carefully, reviewing the toppings and adapting the portions makes all the difference,” assures Vanessa Bedjaï-Haddad, dietitian nutritionist.
Do pancakes really make you fat?
Non, pancakes themselves do not make you gain weight. As the dietician reminds us, “It’s not the pancakes that are the problem, but everything we add to them, often without realizing it! »
A classic pancake contains simple ingredients: flour, eggs, milk. She brings proteins, carbohydrates and calcium. In other words, nothing to worry about nutritionally.
The real trap is the toppings
Some are particularly rich in sugars or fats:
“These additions can transform a simple pancake in calorie bomb », warns Vanessa Bedjaï-Haddad.
Moreover, nutritional balance is built over time. It doesn’t depend on a pancake or two. The idea is therefore not to deprive yourself, but to remain attentive to quantities and accompaniments.
How to prepare healthier pancake batter?
The traditional pancake recipe is already nutritionally interesting. But with a few tweaks, you can make it even more balanced…Without losing any deliciousness!
Good reflexes for healthy pancake batter
- Replace part of the white flour with wholemeal flour, semi-complete, or buckwheat flourricher in fibers. Result: slower digestion and a better feeling of satiety.
- Avoid adding too much sugar to the pancake batter. “It is often unnecessary, especially if you plan a sweet topping,” emphasizes the dietician. You thus reduce your overall sugar intake, without frustration.
- Use semi-skimmed milk or vegetable milk enriched with calcium (almond milk, soy milk, etc.). You thus maintain a good supply of calciumbut lighten the recipe.
- Limit fat when cooking. Use a non-stick pan and add just a drizzle of oil, if necessary. This has no impact on the texture!
What toppings for light, low-calorie pancakes?
The secret is in one word: simplicity. Choose foods minimally processed, filling and rich in nutrients.
“No question of depriving yourself. But you have to learn how to compose your pancakes better,” advises Vanessa Bedjaï-Haddad.
In a savory version: think “complete meal”
A savory pancake can serve as lunch or dinner, as long as it is well balanced. To do this, it must contain everything your body needs:
- A source of proteinswhich holds permanently: egg, ham, chicken, fish.
- Of the fiber-rich vegetableswhich promote digestion and satiety: mushrooms, spinach, zucchini, tomatoes.
- A little of good fatswhich provide taste and prolong satiety: cheese, olive oil.
- A crepe with chicken, zucchini and goat cheese.
- A crepe with eggs, spinach and grated cheese.
- A crepe with salmon, spinach and cream cheese.
- A crepe with ham, mushrooms and mozzarella.
In a sweet version: favor natural
For sweet and light pancakes, rely on naturally sweet foods:
- Of the fresh fruit or the compote without added sugars.
- Of white cheese or natural yogurts.
- Of the oilseed puree (almond, hazelnut)
- Of dark chocolate (richer in cocoa and less sweet).
- A banana and dark chocolate crepe.
- A crepe with red fruits and cottage cheese.
- An applesauce and cinnamon pancake.
- An almond puree pancake with pear slices.
Can you avoid blood sugar spikes after eating pancakes?
Yes, it’s possible – and even recommended if you want to avoid fatigue and cravings.
Pancakes made with white flour are rich in fast carbohydrates. Result: blood sugar level (blood sugar) climbs quickly… Then descends quickly, which can lead to:
- A fatigue.
- Of the sugar cravings.
- Of the snacking in the next hour.
How many pancakes to eat to stay reasonable?
It all depends on your hunger and the time of day. But in practice:
- Two to three pancakes well-dressed savory dishes are enough for a meal.
- Et one or two sweet pancakes enough for a snack or dessert.
“The most important thing is to listen to your hunger », insists the dietitian. And add: “Limit yourself to one or two toppings per pancake and eat slowly. It helps to stop at the right time.”
In summary: what mistakes to avoid to eat healthy pancakes?
Even with good intentions, certain habits can make meals heavier… Without really filling you up!
- Add more sweet toppings. Sugar, spread, caramel, whipped cream… It all adds up very quickly. Result: a sugar rush, then a craving shortly after. The right reflex: choose just one sweet topping and eat a fresh fruit in addition (banana, strawberries, compote without added sugar).
- Add sugar to the dough… And on the pancakes. The “hidden” sugar in the dough is added to that of the filling. We easily double the quantities without realizing it… The good reflex: prepare a plain, sugar-free paste.
- Eat only plain pancakes. Pancakes alone, made with white flour, mainly provide quick carbohydrates. They don’t stall much and make you hungry quickly.
- Forget the salty vegetables. We often think of cheese or cold meats… And we forget the vegetables. Too bad, because they add volume and satiate without weighing you down!
- Drink soda or sweetened juices with pancakes. We add more sugar, without any satiating effect. The right reflex: prefer water, tea or an infusion.
- Chaining pancakes without paying attention. The right reflex: eat slowly, rest between each pancake, and listen to your feeling of satiety.
Eating healthy pancakes is above all a question of common sense. A homemade dough, not very sweet, is already an excellent base. Then, it all comes down to the choice of toppings. The goal: to find the right balance between indulgence and satietyconcludes Vanessa Bedjaï-Haddad.
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