The pleasure of Epiphany should not turn into a nightmare for your figure. If the pancake is renowned for its richness, there are simple tips to enjoy it while maintaining control over your nutritional intake. Here’s how, according to dietician Raphaël Gruman.
Frangipane or brioche: the calorie match
The classic pancake is a very high-calorie food, the expert immediately points out. On average, a 100 gram portion of classic pancake contains between 450 to 500 kcalories. “It essentially consists of puff pastry, almond puree (frangipane), gilding and sometimes a syrup. explains our expert. This mixture therefore provides mainly simple carbohydrates and lipids, but very little fiber or protein.
For a “lighter” version, have you thought about an applesauce pancake? “It is a little less caloric” concedes the dietician, with around 300 to 350 kcalories per 100 grams. “It is also an interesting alternative for people allergic to oilseeds.
“On the other hand, and contrary to popular belief, the brioche versions are as high in calories as the puff pastry versions.” estimates Raphaël Gruman. Indeed, the presence of candied fruits and chocolate chips makes the preparation quite sweet.
Artisanal vs. industrial, which cake is the best choice?
The choice of your cake has a direct impact on the quality of the nutrients ingested. Raphaël Gruman advises favoring artisanal products, because “the ingredients will be of better quality and it will contain fewer preservatives“.
However, caution is advised for people with severe allergies. Due to the risks of “cross-contamination in artisanal versions”, it is better to favor industrial versions for greater safety” if you are extremely sensitive to traces of allergens, recommends the expert.
Dietitian’s tips to limit energy impact
Finally, to ensure that Epiphany remains a time of celebration, Raphaël Gruman shares his advice for limiting caloric intake:
- Homemade: This is the ideal option to better control the quantity of sugar. You can replace the butter with egg white or compote and use semi-complete puff pastry;
- The accompaniment: Opt for a low-calorie drink to prevent the meter from racing;
- Compensation: If you fall for one part, readjust your other meals of the day by favoring vegetables, whole grains and lean proteins;
- Moderation: Pleasure is important, and everything is in moderation. The ideal is to eat the cake only once, preferably on Epiphany Day, rather than all month. “And to limit yourself to one part… It’s more than enough to try to find the bean!” he concludes.