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Industrial pastry is one of the great enemies of healthy food. For years, breakfast and snacks in Spain have consisted of a bowl of milk with cocoa powder and something to dip in it: muffins, sobaos, milk rolls … That is, a menu in which added sugars were too much present and other important nutrients such as proteins and healthy fats stood out for their absence.
All sandwiches, even the ones we make at home, have one thing in common: they are made from a mass of refined flours, saturated fat and a good amount of sugarThe main benefit of preparing these recipes at home is that we have more control over the ingredients we put in them. But because they are recipes that take work, we don’t often cook them.
Right, the biggest problem with industrial bakery is that it is an accessible and very cheap product. As a result, we have been eating these products that do us no good for years: have a high calorie count, which promotes weight gain, their nutrients are superfluous and, in addition, they have a high glycemic index, which causes large spikes in blood glucose.
A sandwich on a whim
In any case, the industrial bakery has something that fascinates us: it is very sweet, tasty and it also reminds us of our childhood. Lots of these products they are promoted with eye-catching claims and funny pets on their packagingProbably the most famous industrial sandwich in Spain is the donut, a type of donut that is much softer than the one traditionally made in our country.
While the most iconic of all is the one marketed by the famous Bimbo brand, it is possible to find very similar sandwiches at the supermarket and in coffee shops. Needless to say, donuts are unhealthy: each of these sandwiches assumes more than 200 calories and 50% of the composition consists of carbohydrates derived from added sugars and from refined flour and starch.
Of course, if we eat healthy all year round – based on vegetables, fruits, legumes and nuts – eating one of these sandwiches sporadically won’t harm us. But if you are one of those people who need something sweet more often and donuts are among your favorite whims, there are recipes to make this type of sandwich healthier
Another donut
The nutritionist Blanca García-Orea has on her Instagram page a large number of recipes for sweets made from healthy food. Donuts are of course included in this collection of recipes. In this post, the expert explains how to make a donut Flour free, sugar free, sweetener free, gluten free and dairy freeAlthough it may seem impossible, you can make pastries without using all of these components.
To make this recipe you only need eggs, almonds -Or any other kind of dried fruit we prefer-, bananas, tangerines, baking powder, baking powder and cinnamonAll these ingredients are mixed, in the amounts indicated by the nutritionist, and placed in the oven at 200 degrees. Finally, a chocolate coating is added that is made with tablets containing more than 85% cocoa.
These recipes have a healthier profile than industrial pastries. Now we shouldn’t consume them often and, above all, they can never replace a piece of fruitno matter how much the recipe calls for these vegetables. As explained in this EL ESPAÑOL article, “not because they are healthier, we can eat them every day or often because they also contain more calories than another dessert or breakfast (for example, a toast with tomato)”.