Most people enjoy a stack of pancakes for breakfast, but if you’re trying to lose weight or eat healthier, you may consider them a calorie-laden indulgence. However, prepared with whole wheat flour, they are super healthy.
Whole wheat flour, like all whole grains, is a good source of carbohydrates, which provide energy. Whole grains are also a good source of soluble and insoluble fiber. Soluble fiber dissolves in water in your digestive system. It helps slow absorption of sugar into your blood and can lower cholesterol. Insoluble fiber does not dissolve; it helps you avoid constipation.
The eggs and milk used to make whole wheat pancakes are good animal sources of protein; the flour is a good plant source. Use skim milk instead of whole. Choose a good vegetable oil, such as canola, for your pancakes. Canola oil has no saturated or trans fat. Eggs contain fat and cholesterol, most of which is found in the yolk.
Vitamins, Minerals And Sodium
Except for B12, whole wheat flour is an excellent source of B-vitamins. B12 is found in food from animal sources, so the eggs and milk in the pancakes supply B12. Whole wheat flour contains vitamin E, milk is fortified with vitamin D, eggs contain vitamin A and vegetable oil contains vitamin K. Whole wheat flour contains the minerals iron, magnesium and zinc. Milk supplies calcium; eggs contain calcium and iron.
Good choices include most berries, peaches and apples. Heat fruit in a little water over low heat, pressing juice out as fruit softens. If needed, thicken with cornstarch. Applesauce straight out of the jar is another good topping. Eat pancakes with minimal butter or replace it with yogurt. Spread a thin layer of yogurt between each pancake, then top with a warm fruit topping for a delicious breakfast you can feel good about.