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From the Desk of Dr. Len

Pump Up Your Pancakes with Protein

Dr. Len Lopez - Wednesday, May 13, 2015


healthy pancake recipe;pancakes and protein;adding protein to pancakes;If you are looking to add some more protein to your pancakes, because you don’t want so much of a carbohydrate hit. Let me suggest seven simple solutions that will help bring more protein to your meal and lessen the glycemic load on your blood sugar.

1.  One of the first things you can do is add milk instead of water to your mix.  I prefer raw milk, but a cup of milk brings another 8 grams of protein to the mix and probably won’t change the consistency or taste that much.

2.  Add an additional egg or two to the mix. This can added another 8-15 grams of protein to your mix.

3.  Add either hemp seeds or chia seeds. I prefer hemp because you can get almost twice as much protein from hemp than from chia. I don’t believe there is that much difference in the taste or texture when added, so don’t be afraid to add it to the mix. My kids can’t tell the difference - which is the best test.

4.  Add pecans! Pecans like hemp or chia, not only bring additional protein, but they also bring those good fats, the omega-3 fatty acids, that most people are deficient in. A huge benefit that essential fatty acids bring is that they help reduce inflammation – Naturally!  Omega-3 fatty acids are your naturally anti-inflammatory So instead of reaching for aspirin or ibuprofen to relieve aches and pain…increase your omega-3 fats

5.  Use real maple syrup instead of the big name brands that are made with high fructose corn syrup, artificial sweeteners and or flavors. Yes, it is all carbs, but it is a natural, and much better tasting sweetener that also brings other micro-nutrients into the equation.

FYI…The goal is to lessen that whole insulin response, which is why you need to look at both the glycemic index, as well as, the glycemic load.

6.  Use 100% whole grain mixes, don’t use the mixes that are processed with refined sugars and flours. The unprocessed, whole grain mixes are loaded with fiber, which helps slow down the insulin response and glycemic load onto the body. I’m a fan of the rice, oat and potato flours, which are also gluten-free over wheat flour for my pancakes.

7.  Lastly, you can drink a cup of milk with your pancakes, cook up another egg or two, or add some bacon or sausage to your meal. Any of these three suggestions are basically doing the same things as the other six suggestions, which is basically increasing the amount of protein to the meal. The whole goal is to lessen the glycemic load on to your body, so you can more easily stay in your ‘fat-burning’ mode. While also giving you the additional protein needed to add lean muscle.

Give these suggestions a try, I can pretty well promise that the consistency and taste won’t change very much. My kids love them…and if those little picky eaters eat them…they have to be good tasting. If you're not sure if your metabolism is working for or against you, don't forget to Test Your Metabolism to make sure it hasn't shifted.






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