Pancakes are good for diabetes or not? Let’s break the myths. Pancakes are delicious and they are eaten at breakfast and it reminds us of our childhood and we used to be very happy in our childhood.but our question is whether it is good for diabetic people? The answer is no, it is not at all good for the health of a diabetic person because it uses refined flour, butter, sugar syrup, maple syrup, etc., all these things which are not at all good for a diabetic person because we also know that flour contains complex carbohydrates and lacks of fiber, vitamins, and minerals. But diabetic people can also eat pancakes, but they have to make some modifications in the ingredients so that their health remains good and they can also enjoy the pancakes.
Carbohydrates and Diabetes: What You Need to Know
Diabetes is such a condition in which our body is not able to control the blood sugar level. And as for the pancakes, it is mostly made of refined flour (Maida) meaning high amounts of carbohydrates and carbohydrates give quick energy to the body in the form of glucose. So when we eat food made from refined flour (maida), it gets digested quickly and gives a spike to the blood sugar level. So we should avoid things made from refined flour(Maida) and eat healthy things which do not affect our blood sugar level and we also remain healthy and we should take care of these things
The key lies in:
- We should choose things with low glycemic index which do not make our blood sugar level spike.
- Adding fiber and protein for good health.
- Avoiding excess sugar and syrups.
Regular Pancakes: The Classic Choice:
Regular pancakes are made with refined flour (maida), milk, butter, sugar and look very delicious but people who have diabetes are recommended not to eat pancakes because they contain high levels of carbohydrates (Maida) and the quantity of sugar is also high because syrups are used in them. Which is not at all good for diabetic people and if we look at pancakes overall, they are not diabetes-friendly at all. Here’s why:
- Contains complex carbohydrates: Refined flour (Maida) gives quick energy to the body in the form of glucose. It gets digested quickly and gives a spike to the blood sugar level.
- Lack of fiber, minerals and vitamins: If your food has less fiber, it digests quickly, you feel hungry sooner, and keeping sugar in control becomes tough.
- Added sugar: In such foods, sugar is already mixed in the batter, and after cooking they are topped with sugar syrup, honey, or other sweeteners. This adds extra sweetness and causes a big rise in blood sugar levels.
Pancakes are good for diabetes, so it’s a big no and not recommended to diabetic people. If diabetic people want to eat pancakes then some modifications will have to be made so that they can enjoy the pancakes without any side effects.Instead of refined flour and sugar, you can prepare them with whole wheat flour or oats, which provide more fiber, digest slowly, and help in maintaining stable blood sugar levels.
Why Whole Wheat or Oats Pancakes Are Better Than Regular Ones!
We know that regular pancakes are made from flour which is not good at all for our body and diabetic people, that is why instead of regular pancakes we made whole and oats pancakes. If we talk about whole wheat, it is full of lots of nutrition and fiber and if we talk about oats, it also contains high amount of fiber which slows down the digestion and it does not have any effect on our blood sugar level and our body also gets fiber, minerals and vitamins due to which our body also remains healthy. That’s why whole wheat and oats pancakes are much better than regular pancakes, these healthy versions of pancakes are good for diabetes. I am also sharing their recipes with you so that you all can make them and enjoy healthy pancakes without any affect on your body and on your blood sugar level. But first let us talk about their benefits.
Taste + Nutrition: The Magic of Oats & Wheat Pancakes
We know that if we use oats or whole wheat instead of regular pancakes then it will be more beneficial and will also taste good while eating, also we can say that pancakes are good for diabetes. We get the taste and nutrition in one thing which even diabetic patients can eat happily without any worry. So now let us talk about the benefits of pancakes made from oats and whole wheat.
- Nutrient-Rich: Oats or whole wheat contain vitamins, minerals (iron, magnesium, zinc). Which provides stability on blood sugar level.
- Low Glycemic Index : (GI) level in both is low which releases sugar slowly, preventing blood sugar spikes.
- High Fiber Content: Improves digestion, satiety, and gut health.
- Good for Heart Health: Beta-glucan reduces cholesterol, lowering heart disease risk.
Diabetes-Friendly Pancake Recipes:
Here are two simple and delicious recipes for a diabetes-friendly pancake breakfast, focusing on whole grains, protein, and healthy fats.
Whole Wheat Pancake Recipe:
Ingredients (Serves 2):
- 1 cup whole wheat flour
- 1 tsp baking powder
- ¾ cup low-fat milk (or almond milk)
- 1 egg (or flaxseed substitute)
- 1 tsp olive oil
- Stevia or erythritol for sweetness (optional)
- A pinch of cinnamon
Method:
1. First put flour, baking powder, and cinnamon in a bowl. and mix it well.
2. In another bowl, whisk milk, egg, and oil.
3. Combine wet and dry ingredients into a smooth batter.
4. Pour onto a hot non-stick pan and cook until golden.
5. Serve with berries or a spoonful of Greek yogurt.
6. Or you can also add your favorite fruits or dry fruits.
Now you can eat pancakes made from whole wheat. Whole wheat pancakes are much better than regular ones because they provide fiber and nutrients while keeping blood sugar under control and this modification makes your pancakes are good for diabetes.
Oats Pancake Recipe:
Ingredients (Serves 2):
- 1 cup oats flour (blend rolled oats)
- ½ cup low-fat yogurt
- ½ cup water
- 1 egg (optional)
- 1 tsp olive oil
- 1 tbsp flax/chia seeds
- Pinch of salt & cinnamon
Method:
- In a bowl add oats flour, seeds, salt, and cinnamon. Or mix well
- Add yogurt, water, and egg to make a batter.
- Cook on a non-stick pan until golden brown.
- Serve with fresh fruit slices or unsweetened nut butter.
Now you can also enjoy your healthy oats pancake.
Smart Toppings for Diabetics:
And you can make your whole wheat and oats pancakes even more delicious by adding these toppings.
- Fresh fruits (berries, papaya, apple slices).
- Nuts and seeds (almonds, walnuts, chia, flax).
- Unsweetened nut butters (peanut, almond).
- Greek yogurt or hung curd.
- Stevia-sweetened compotes.
CONCLUSION:
Regular pancakes are soft and tasty and seem healthy too but they are not at all healthy for diabetic people because refined flour (Maida) is used in them and is low in fiber, and causes quick blood sugar spikes. And if we talk about whole wheat or oats pancakes on the other hand, they are much better than regular pancakes and have more fiber, nutrients, and steady energy and these pancakes are good for diabetes. In this regard, I would suggest this: If you feel like eating pancakes since your age, then instead of regular pancakes, eat whole wheat or oats pancakes because when you eat healthy you should also remain healthy, this should be most important for us.
Know more about which foods to avoid in diabetes by visiting this detailed guide: Foods to Avoid with Diabetes.”
