Are pastries bad for our health? What is the worst cake or dessert that we should steer clear of? And how can we enjoy pastries while maintaining a healthy lifestyle? In this article, we will explore the world of pastries, addressing the common misconceptions surrounding their health implications and offering insights into making more informed choices.
Let's take a closer look at the key factors to consider when indulging in these treats.
REALITY VS MISCONCEPTION ?
The belief that pastries are inherently unhealthy often centers around concerns regarding the high levels of fat and sugar typically found in these pastries & creations. This preconceived notion of pastries as detrimental to our well-being is not entirely accurate. In reality, it is essential to understand precisely what aspects of pastries can be harmful to our health.
Glycemic index : Do you know that carbohydrates are the body's primary source of energy. However, unlike proteins and fats, they are not essential nutrients because our bodies can make them from other nutrients.
The glycemic index measures how quickly a food raises blood sugar levels compared to glucose. Foods with a high glycemic index cause a rapid spike in blood sugar levels. This can lead to weight gain and an increased risk of diabetes. To maintain a healthier balance, consider opting for pastries with a lower glycemic index.
Unnecessary saturated fat : Saturated fats, found in animal products like milk, butter, and cheese, as well as tropical oils such as coconut and palm oil, can raise "bad" cholesterol levels and contribute to certain heart disease risk factors. Reducing your intake of saturated fats is a prudent choice when enjoying pastries.
Heavy in sodium : Salt serves as a natural preservative for food, owing to its ability to inhibit bacterial growth. While sodium is essential for maintaining the delicate balance of water and minerals within our bodies, an excess of it can be problematic. When there is an accumulation of sodium, the body retains water to dilute it. Consequently, this leads to an increase in blood volume, placing additional strain on the heart and elevating blood pressure. Over time, this strain can contribute to the hardening of blood vessels, raising the risk of conditions like hypertension, heart attacks, and strokes. Moreover, excessive salt consumption can potentially lead to heart failure and even affect kidney and bone health.
Fortunately, unprocessed foods such as fruits, vegetables, grains, nuts, and meats tend to have low sodium content. The bulk of the salt in our diets typically comes from commercially processed foods. This underscores the importance of preparing your own pastries, be it cakes, biscuits, or entremets. Doing so allows you to have full control over the salt content in your recipes, thereby promoting a healthier approach to indulging in these delightful treats.
Refined flour and sugar : Refined sugar is stripped of its natural minerals and nutrients, and refined flour often contains more gluten due to the removal of the husk (check my full article about flour here). What makes them "toxic" in some way is the removal of mineral salts found in whole sugar. Sugar, in particular, has been linked to various health issues, including diabetes, obesity, and cardiovascular diseases. It can also harm the immune system by disrupting the intestinal bacterial flora. Choosing less refined sugar and flour options is advisable for those concerned about their health.
Luckily for us, taste and indulgence do not always equate to excessive calories and sugar.
"When we talk about less fat, less rich, less sweet pastry, the customers have the impression that we're trying to put them on a diet, which isn't the case. In fact, the more sugar, the less flavor." Claire Heitzler
In France and beyond, pastry chefs are adapting traditional recipes to align with modern dietary preferences and health-conscious mindsets. Curiosity about our food choices and a growing interest in well-being have led to the evolution of pastry making. The goal is to leverage high-quality ingredients to create pastries that delight the palate without compromising our health.
PREFERRED INGREDIENTS
We’ve talked about what we should restrain, now let's look at alternatives :
When baking, French often use butter. But why do they use it? French pastry relies heavily on the exquisite taste of butter, thanks to the flavorful milk fat molecules it contains. That's why buying bad quality butter is useless when you want to make pastry, because all the quality of butter is contained in these molecules. In cases where top-quality butter is unavailable, consider using margarine.
If you want to use fats to prevent your pastries from sticking to the moulds or other, use unsaturated oils: avocado, olive, canola, peanuts, nuts, soy, sesame, walnuts, coconut ... However, always taste the oil beforehand to ensure it complements the flavor of your confections.
The alternatives to refined sugars are logically the unrefined sweeteners. These sweeteners, such as whole sugar, raw sugar, whole cane sugar, rapadura, and muscovado sugar, offer more beneficial nutrients for your body and are easier to digest and metabolize. It's important to note that the color and raw material alone do not determine the quality of a sugar; the key factor is the level of processing. In general, the less processed the sugar, the better it is for your health. Like most foods, the less sugar is processed, the better it is for your health!
To help you manage your caloric intake while enjoying classic French pastries, here's a list of these beloved treats with their respective caloric indexes. Use this information to potentially enhance your recipes by reducing fat, sugar, and salt content.
Remember that a pastry contains around 340 Kcal per 100g.
PERSONAL TIPS
Finally, here are my great tips to help you eat and bake healthier starting today:
Contrary to popular belief, enjoying sweets can coexist with weight loss and good health. To achieve this balance, it's crucial to avoid hidden sugars, select fruits with a low glycemic index, and opt for low-calorie desserts. Prioritize quality when shopping, ensuring you've assessed the nutritional value and production methods of the products you purchase. Only buy products whose quality you have previously evaluated (nutritional, production, etc.).
Whenever possible, buy products from local producers. This decision aligns with the emphasis on quality and provides you with invaluable information about the source of your food & local tips. It also encourages artisanal production and eco-friendly packaging, contributing positively to your local economy.
Don't restrict yourself, educate yourself. If you're unsure why you should avoid certain industrial pastries, consider watching documentaries that shed light on the consequences of regularly consuming such products.
Homemade Pastries : embrace the idea of creating your own pastries from scratch. Banish all industrial cakes from your diet and opt for homemade versions. This not only reduces calorie intake but also grants you full control over the ingredients used. Additionally, it offers an opportunity to develop your baking skills. If you're uncertain where to begin, you're in the right place – check out our article on the simplest French pastries to get started. Select the one that piques your interest and embark on your homemade pastry journey!
Hope you liked this article, and see you soon on The Paris-Brest
Lea from The Paris-Best
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