[Ming Pao News]Ketogenic cakes, gluten-free cakes, and vegan cakes, which have emerged in recent years and are advertised as healthy, replace the cake’s main ingredients with flour, milk, and sugar. Not only do the cakes’ taste and texture change, but they change even the calories, fats and sugars, it’s also a disaster, but maybe it’s not healthier, but maybe it’s nastier!
Are the ingredients used in the ketogenic cakes, gluten-free cakes and vegan cakes that have emerged in recent years healthier? Is it suitable for everyone to eat?
What is a ketogenic, gluten-free, vegan cake?Ketogenic Cake Buttercream Ingredients High fat affects cholesterol
The ketogenic diet claims to achieve weight loss by consuming few carbohydrates, allowing the body to burn fat for energy. In the ketogenic diet, fats account for 70%, proteins 20%, and carbohydrates only 10%. Registered dietitian Liang Xiyun said, “The thing about ketogenic cakes is that they use a lot of high-fat ingredients.”
Flour is the main source of carbohydrates in cakes, and ketogenic cakes are often replaced with almond flour, coconut flour, etc. Almonds are rich in unsaturated fatty acids and have a higher fat ratio: per 100 grams they provide 622 kcal of calories and 16.2 grams of carbohydrates, while wheat flour has 349 kcal of calories and 73.6 grams of carbohydrates. “Convert the flour to almond flour and the calories in the cake will almost double!” At the same time, ketogenic cakes also commonly use ingredients high in saturated fats such as butter, cream, and cream cheese. “Not only are they high in calories, they can also affect cholesterol.” , not suitable for people with cardiovascular diseases or cholesterol problems.
Liang Xiyun (provided by interviewee)
For obese people it is better to eat less and for diabetics not to eat too much
Sugar also contains carbohydrates, and ketogenic cakes will be replaced with sugar substitutes or sweeteners, such as stevia, erythritol, etc. Liang Xiyun said that the advantage of ketogenic cake is that it can be eaten by diabetics. Because the body cannot absorb sugar substitutes, the increase in blood sugar after eating is small. It can satisfy the patient’s desire for sweetness, but it should not be excessive. As for obese people, they should avoid ketogenic cakes as they can easily increase bad cholesterol. Registered dietitian Chen Kerr added that under this year’s World Health Organization guidelines, non-diabetics are not recommended to use sugar substitutes for a long time. “Research has found that it could affect gut microorganisms and make cardiovascular disease more likely.”
Chen Keer (provided by interviewee)
Related reading:[Perdita di peso]Imitation rice vs fasting vs ketogenicity has several advantages and disadvantages. Nutritionists remind that it is not suitable for everyone: patients with intestinal sensitivity, diabetes and kidney disease should pay attention
Refined gluten-free cake flour loses nutrition
Gluten-free cakes are specially designed for people with gluten intolerance and celiacs, who cannot eat bread, sweets, flour, etc. prepared with cereals such as wheat, rye and barley, since eating them causes various gastrointestinal disorders. Celiac disease is an autoimmune disease. When patients are exposed to gluten, the immune system attacks intestinal cells, preventing the body from absorbing nutrients from these foods. People with gluten intolerance have indigestion of gluten-containing foods and may suffer from gastrointestinal problems after eating. , diarrhea. In addition to the above, when some people with irritable bowel syndrome eat wheat and barley products, because the body cannot adequately break down the oligosaccharides in them, the excess sugar remains in the intestine and ferments in the large intestine to produce gas, causing bloating, abdominal pain, etc., so they choose a gluten-free diet.
People with gluten intolerance, celiac disease and irritable bowel syndrome choose a gluten-free diet
When making gluten-free cakes, wheat flour will be replaced by other gluten-free ingredients, and the nutritional value of different ingredients varies greatly. For example, refined flours such as white rice flour, potato starch and glutinous rice flour have low nutritional value and contain less fiber and protein than wheat flour. Taking white rice flour as an example, protein is 5.95 grams and dietary fiber is 2.4 grams per 100 grams; while wheat flour has 11.2 grams of protein and 2.1 grams of dietary fiber. If you choose chickpea flour, bean flour, teff flour, etc., the nutritional value is higher than wheat flour: for example, chickpea flour has 22.4 grams of protein and 10.8 grams of dietary fiber. To accommodate both ketogenic and gluten-free dieters, some cakes use almond flour, but Liang Xiyun points out that it has more fat and calories.
“If you are not allergic to gluten, there is no need to deliberately follow a gluten-free diet.” Liang Xiyun said that whole wheat flour, rye flour, etc. commonly used for making cakes contain a high fiber and protein content. baking powder can affect the nutritional value of the cake.
Chickpea flour is richer than wheat flour in both protein and dietary fiber. (olgakr@iStockphoto)
Vegan cake contains vegetable butter and high trans fats which increase bad cholesterol
In recent years, more and more vegan cakes have been launched on the market, the main ingredients of the cake are eggs and milk, replaced with vegetable ingredients, and cream, butter, cheese, etc. are eliminated. Chen Kerr emphasized the need to choose the right ingredients: “Use more plant ingredients, which will have more dietary fiber, vitamins, minerals, etc.; in addition, more fruits and nuts will also be richer in nutrients.” using the wrong oils and fats could have the opposite effect and increase health risks.
Vegan cakes often use flaxseed powder, bananas, avocado, and other wet ingredients instead of eggs to bind the ingredients, and add baking soda or baking powder to help the cakes expand; plant-based milks such as coconut milk, soy milk, nut milk, etc. are also used. As for butter, vegetable butter, vegan butter, olive oil, coconut oil, rice bran oil, etc. are commonly used. Taking coconut oil for example, it has 895 kilocalories per 100 grams, while butter has 740. As for saturated fat, coconut oil has almost 40% more saturated fat than butter, with the first 82.5 grams and the second 52 grams. Hydrogenated vegetable butter has more disadvantages. Not only is it high in saturated fat, but it also contains more trans fats. “Saturated fats will increase bad cholesterol in the blood. Trans fats will increase bad cholesterol and reduce good cholesterol. It’s the best of the bad”! Liang Xiyun added that if you use oils rich in unsaturated fatty acids such as bran oil rice or canola oil, it will be healthier.
Vegan cakes often use coconut oil in place of butter, which contains nearly 40 percent more saturated fat than butter. (mescioglu@iStockphoto)
Related reading:[Alimenti che contengono colesterolo cattivo]Strictly monitor your intake of high-quality fatty acids and cholesterol to benefit your health. Nutritionists teach you to choose foods wisely.
■DIY recipes: ditch the butter with healthy ingredients
If you want to have delicious food and healthy food at the same time, you must use healthy ingredients instead of harmful ingredients like butter and sugar. Registered nutritionist Liang Xiyun recommends replacing butter with avocados, which are rich in unsaturated fatty acids, or rice bran oil, canola oil, etc. Flour can be replaced with fiber-rich flours such as wholemeal flour and rye flour. Regarding the sugar content in cakes, in addition to using sugar substitutes instead of granulated sugar, certified dietitian Chen Kerr pointed out that natural ingredients can also be used to sweeten cakes, for example by blending dates, bananas or apples pureed to utilize their natural flavour. sweetness.
Liang Xiyun, who loves to bake, made a healthy version of cupcakes for the party. Let’s follow suit!
Recipe: Festive cupcake
Ingredients for the cake (10 to 12 pieces):
•1 avocado
•1 banana
• Skimmed milk 120 ml
•1 teaspoon vanilla essential oil
•120 g of all-purpose flour/60 g of all-purpose flour and wholemeal flour
•75g caster sugar/38g each caster sugar and sugar substitute
•2 teaspoons of baking powder
•1/2 teaspoon baking soda
•1/2 teaspoon sea salt
•50 g of cocoa powder
•90g of chocolate chips/nuts/dried fruit
Decorative cap material:
•Adequate quantity of strawberries
•1 teaspoon sugar substitute
• Creamy low-fat cheese 100g
practice:
1. Preheat the oven to 180℃
2. Use a blender or fork to puree the avocado, banana, skimmed milk and vanilla essential oil, mix well and set aside.
3. Except for the chocolate chips/nuts/dried fruit, place all the dry ingredients in a large bowl and mix well.
4. Add (3) to (2) little by little, stirring slowly as you add, until you obtain a smooth mixture; add chocolate chips/nuts/dried fruit
5. Pour the mixture into the cupcake mold and bake in the oven for about 25 minutes. Remove from the oven, let it cool on a wire rack and serve
How to make a decorative hat:
1. Leave the cream cheese to soften at room temperature or with hot water, add the sugar, beat with a whisk until creamy and place it in a bag to squeeze.
2. Spread the low-fat cream cheese on the surface of the cake, place the removed strawberries, then sprinkle a little cream cheese on the tips of the strawberries and decorate it in a Christmas hat (circular image)
(Provided by Liang Xiyun)
Cupcake Nutrition:
Calories: 128.4 kcal; Protein: 2.9 g; Fat: 4.5 g; Carbohydrates: 22.1 g; Sugar: 9.4 g; Dietary fibre: 3.9 g
Fun Tips: Eat cakes with “Liudu” and enjoy sharing
As long as you control the portion when enjoying the cake, you don’t have to worry about your health!
•A slice of cake contains around 300-400 kcal. Considering a daily calorie intake of 2,000 kcal for an adult, the best calories for a cake should be controlled at 200 kcal. We recommend sharing it with friends and family.
•Some keto cakes, gluten-free cakes and vegan cakes clearly label the ingredients used, so pay more attention and compare the ingredients before purchasing.
•Reduce your intake of fats, calories, sugars, etc. in the main meal of the day and reserve the calories for the cake.
•Do more exercise after eating cake
Source: Registered nutritionists Chen Kerr and Liang Xiyun
Text: Zhang Shumei
Editor: Liang Xiaoling
Art: Xie Weihao
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2024-01-09 07:33:11
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