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 If you feel like making pancakes but want to try a healthier option, consider Orgran Buckwheat Pancake Mix Orgran make a range of products to accommodate consumers with various dietary restrictions, allergies or preferences, such as gluten-free, high-fibre, dairy-free, egg-free, yeast-free, non-GMO and vegan. They also have a numer of environmental policies and initiatives in place to help protect the environment and reduce their carbon footprint.
One of their offerings is a buckwheat pancake mix with a pleasingly short and simple list of ingredients:
Stonemilled Buckwheat Flour (49.7%), Rice Flour, Maize Starch, Tapioca, Raising Agents: Monocalcium Phosphate, Bicarbonate of Soda.
It is a vegan product containing no added sugar, no wheat or gluten, no eggs, no yeast, no dairy, no soy nor does it contain any genetically modified ingredients or artificial colours, flavours or preservatives. It is low in sodium, fat, cholesterol and calories and higher in protein and fibre than a traditional white wheat flour pancake.
The pack makes around 10 medium sized pancakes when made up according to the instructions, which include adding in 3 eggs, 90ml milk and 240 ml of water or for a vegan option just water with a tablespoon or two of oil.
Unfortunately, when made up as directed, they are also very dry and bland, however, with a little bit of tweaking there are quite a few options you can use to make them taste much better. This pancake mix is an excellent base for a healthier version of pancakes, particularly if you are adventurous enough to experiment with the recipe a little.
Here are some of the adjustments I have made to improve the flavour and texture:
- Double or triple the number of eggs. This will reduce the carbohydrate content per pancake, increase the protein and many nutrients and result in a lighter, moister pancake.
- Add a mashed banana or pureed apple to the mix. Whilst this will increase the carbohydrate and sugar content, it will make the pancake more moist.
- Throw in a few fresh or frozen blueberries after you have poured the pancake into the pan, before turning.
- Add a generous splash of a healthy oil such as macadamia, coconut, avocado or olive to the batter. I find macadamia or coconut is most compatible from a flavour perspective.
- Instead of milk and water, use coconut milk or cream.
- Add some cinnamon for flavour and to help metabolise the carbohydrates in the pancakes.
- Add a cup of light ricotta to the batter to increase protein content and make the pancakes more rich in flavour.
- For a nuttier flavour and more protein & fat with less carbohydrate, you could mix in some almond flour to extend the mix.
These are not all intended to be used in the same batch, but you may wish to experiment with a few at a time.
Nutritional Information:
Each pancake (not including the eggs and milk added or any oil for cooking) contains:
- 89 calories or 393 kilojoules
- 1.1 g of protein
- 20.4 g of carbohydrate of which only 0.2 g is sugars
- 1.5 g of fibre
Rating: 3/5
Ease of Use: 5/5 The mix is simple to prepare, requiring just a measuring jug, bowl and a whisk.
Cost: 3/5 The mix is reasonably priced at between $3.50 and $4.00 for the 375g packet, however, you do pay for the convenience. If you were to make your own, buckwheat flour which accounts for half the contents, costs only $3 per pound.
Flavour: 2/5 The pancakes taste fairly strongly of buckwheat, however, they are very dry when made up according to the instructions on the packet.
Nutrition: 3/5 These pancakes have a glycaemic index of 102 when made up according to the instructions on the packet which is very high and a glycaemic load of 22.4 with 22g of available carbohydrate per 77g serve. In comparison with other white wheat flour based pancake mixes the glycaemic index is higher for these Orgran pancakes, however, the glycaemic load and available carbohydrate is much lower. A popular pancake mix by Greensfor instance, has a glycaemic index of only 67, however the glycaemic load is 38.86 with available carbohydrates of 58 grams per 80 gram serve. Buckwheat is a much more nutritious and low-carb friendly food than wheat, having slightly less calories and carbohydrates and slightly more fat and protein, much more magnesium, zinc, potassium, manganese and phosporous though less iron and folate. In addition, the absence of gluten is of benefit to many people.
Appearance: 5/5 These pancakes look just like the genuine article.
As d-chiro inositol is commonly used by women with PCOS, many of whom are try ing to conceive, a common question regarding DCI is whether it is safe to take during pregnancy.
This is a difficult question to answer categorically. It’s a very personal choice. All I can do is tell you what I know and what I would do if I were pregnant.
There have not been, nor are there ever likely to be, studies done on the safety of DCI during pregnancy. As it is not patentable, being identical to a substance manufactured in nature, there is insufficient monetary incentive for anyone to fund these studies. On the other hand, I can tell you that:
- DCI is a substance found in healthy human bodies, which plays a critical role in carbohydrate metabolism through the insulin signalling pathway.
- We take supplemental DCI because women with PCOS/IR etc appear to have a defect in inositol metabolism which prevents us from obtaining DCI from food, manufacturing it from inositol in vivo and also makes us excrete whatever DCI we do manage to obtain many times more quickly than other human beings. In summary, we are restoring the status quo, rather than taking a nutrient in doses larger than normally obtained through the diet in order to achieve a pseudo-pharmaceutical effect.
- DCI is naturally derived, close to 100% pure chemically and is something that can be found in some foods.
- By regulating carbohydrate metabolism and normalising elevated insulin and blood glucose levels, DCI helps to balance female reproductive hormones, by preventing the inhibition of progesterone production which occurs with elevated levels of testosterone (a side effect of elevated insulin levels). Progesterone is essential for sustaining pregnancy. It is the ‘pregnancy hormone’. If there is insufficient progesterone, miscarriage is likely. Progesterone insufficiency is the leading cause of miscarriage amongst women with PCOS. The placenta will takeover progesterone production from around the 12th week, which is when the risk of miscarriage is greatly reduced.
- During pregnancy, insulin sensitivity is dulled in everyone, not just those with PCOS/IR. All women are at higher risk of diabetes during pregnancy or in later life partially as a result of pregnancy. Gestational diabetes is usually transitory, resolving after birth, however, it increases the risk of diabetes in later life for both the mother and the child. Elevated insulin and blood sugar levels during pregnancy have a negative effect on the foetus.
I cannot advise you on the right course of action – this is a decision that ultimately only you can make, in conjunction with your doctor.
All I can do is share with you what I would do. If I were pregnant I would definitely continue taking my DCI. I consider it likely to be an exceptionally safe substance. I believe that the risks of not taking it vastly outweigh any potential risks of taking it.
If you or your doctor have any further questions, please let me know. I’m here to help.
Kind regards,
Anne
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Here is a very interesting article I found about the many reasons why apples are good for you! It’s a long but very interesting read, especially the bits about trying to quit smoking and lowering the insulin requirement. Hope you enjoy it as much as I did.
Here are the highlights:
Apples are most healthful when eaten raw, with the peel. More than one-quarter of the best nutrients and fiber are contained in the peel.
It’s best to eat only certified organic apples. They have not been irradiated and come from trees not treated with pesticides.
For best results, choose apples that are fully ripe, store in the refrigerator and eat three or more times a week.
Research has shown that regular ingestion of fresh, raw apples reduces the risk of lung cancer. A study of 10,000 people over an unknown period of time demonstrated that lung cancer can be reduced by as much as 50 per cent.
Apples can also be of great benefit to those who are trying to stop smoking. The pectin in a fresh, raw apple contains chemicals that fool the body into thinking it is getting a dose of nicotine.
Rats that ate the equivalent of three apples daily reduced their risk of breast cancer by 39%.
In another study, rats fed an apple skin extract had a forty-three per cent lower risk of colon cancer and in yet another study, rats had a 57 per cent lower risk of liver cancer.
Be aware that juice loses about 90 per cent of the phytonutrients that raw apples contain.
The primary protective substances in apples are galacturonic acid, naringin, pectin and quercetin.
Quercetin is contained in the skin and is believed by neuro-researchers to protect the brain from Alzheimer’s disease.
Pectin and naringin have been proven to lower LDL, the bad cholesterol. In one study, people who ate two apples daily lowered their LDL by as much as sixteen per cent.
Galacturonic acid is used by the body to lower the need for insulin.
Apples contain a natural flavonoid, phloridzin. This amazing chemical is unique to the apple and is thought to be the reason apples are important to lung health.
Sources:
Liu RH, Boyer J. Apple phytochemicals and their health benefits. Nutr J. 2004 May 12;3(1):5. 2004. PMID:15140261.
Bazzano LA, He J, Ogden LG, Loria CM, Whelton PK. Dietary fiber intake and reduced risk of coronary heart disease in US men and women: the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study. Arch Intern Med. 2003 Sep 8;163(16):1897-904 2003.
Wood, Rebecca. 1988. The Whole Foods Encyclopedia. Prentice-Hall Press; New York, NY. PMID:15220.
Full Article: http://www.naturalnews.com/025888.html
Concern over BPA exposure has been increasing in recent years, backed up by more and more scientific research being published on the subject finding that BPA harms our health. This is quite a problem as BPA is ubiquitous in modern society.
A 2004 study by the CDC found that 93% of the population tested positive for BPA metabolites in their urine. BPA has long been linked to hormonal disruption, cancer and infertility. Now there is evidence that prenatal exposure to BPA results in behavioural disturbances in children by age 3.
Dr Joe Braun PhD from Harvard University’s School of Public Health studied 244 pregnant women, testing their urine for BPA metabolites at 16 and 26 weeks of gestation and the urine of their babies at 1, 2 and 3 years of age. The children also underwent 2 tests to assess their behaviour and executive function or ability to focus, plan, memorise, analyse, multi-task, control emotions and make decisions.
The results of the study, published in the journal Paediatrics in 2011 found that higher levels of BPA exposure in the womb were related to an increase in behavioural disturbanecs at age 3, particularly amongst girls. Braun had previously found that BPA exposure was associated with increased hyperactivity and aggression in 2 year old girls. The more recent study found in particular that scores for depression were higher in boys and girls exposed to BPA, though girls seemed particularly vulnerable to this with an average score of 11 in comparison to the boys’ 0.5. Girls exposed to BPA also scored worse with respect to hyperactivity and emotional control, though boys exposed to BPA did not appear to be affected in these areas.
More Information:
 With both Valentine’s Day and National Heart Month upon us, it is a propitious time to consider the value of our one true Valentine devotedly beating away inside our chest and take a look at the benefits of a low carb lifestyle to heart health.
Many people follow a low-carb lifestyle as either a preventative or therapeutic measure against insulin resistance.
What’s so terrible about insulin resistance? It is known that cardiovascular risk factors are greatly increased in those who suffer from insulin resistance. It is associated with increases in blood pressure, cholesterol (especially LDL or the ‘bad’ kind), triglycerides, abdominal fat, weight gain, lethargy, inflammation, blood coagulobility and the risk of thrombosis, non-alcoholic fatty liver disease, kidney disease, atherosclerosis, peripheral and coronary artery disease, heart attack, stroke & and diabetes. A slight increase in the prevalence of cancer has even been noted amongst those with high insulin levels.
Eating a healthy diet composed of low carbohydrate foods with plenty of fresh vegetables, a moderate amount of fruit and adequate amounts of healthy fats will help to protect your heart from the effects of insulin resistance and hyperinsulinaemia, so that you can enjoy life to the full.
Over-production of the hormone insulin is both a cause and an effect of insulin resistance. If someone consumes a large amount of high glycaemic index carbohydrates such as sugary soda, potato chips, white bread or ice-cream, their bodies will quickly turn these ‘foods’ into sugar and blood sugar levels will rise, causing the pancreas to respond by producing a large amount of insulin to bring the blood sugar levels back down to within a normal range. In a similar way to how your hearing is reduced after you have been to a loud concert, your insulin receptors become ‘deaf’ to insulin after the ‘enormous racket’ created by the surge in insulin required to combat the high carb binge.
To draw another parallel between insulin resistance and transient hearing loss due to high volume sound exposure, several days after the concert your hearing will return to normal as the tiny hairs located deep inside your ears called cilia, which were damaged from the noise, heal and repair themselves. The same thing can be said of insulin resistance. The human body can cope with infrequent exposure to either high noise levels or high sugar/insulin levels without sustaining permanent damage, but if this exposure is repetitive, over time the damage will become permanent.
By limiting your regular dietary exposure to carbohydrates, particularly refined, processed and high glycaemic carbohydrates to a minimum, and choosing healthy options like vegetables which have plenty of fibre and nutrients to ‘buffer’ the effect of the carbohydrates they contain you will increase your body’s ability to recover from the odd dietary splurge of high carbohydrate ‘junk food’. Insoluble fibre, such as non-starchy vegetables contain, slows down the digestion and absorption of food, resulting in the carbohydrates being broken down more slowly and causing less of a spike in blood sugar and consequently insulin levels. Many nutrients are involved in carbohydrate metabolism and eating foods which are high in nutrients helps to support the processes which metabolise food into energy.
There is a lot of disagreement amongst researchers about what constitutes the ideal human diet. One thing that everyone agrees on, is that more fresh vegetables are a good thing, especially the green variety.
Since the 1950s saturated fat has received some very negative press in relation to its’ purported relationship to heart disease. Low fat diets have become very popular amongst many people, lay and professional, and many aspects of a low carbohydrate diet are the complete antithesis to the low-fat diet paradigm and this has resulted in some very heated debate amongst the proponents of the two systems. Next week we will dive head first into this juicy argumenet and take a look at some of the key points from both sides.
More recent research, with more rigorous methodology has found that the link between saturated fat and heart disease is not substantiated and that in fact the low-fat, high-carbohydrate diet can actually increase the risk of heart disease. Look out for the next article on low carbohydrate lifestyles next week – “Healthy Fat”.
More Information:
http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004546/
http://www.ajcn.org/content/91/3/535
If you are looking for a quick, healthy meal or snack, check out the new range of long-life soups from La Zuppa, available in supermarkets in Australia. Healthy ingredients, mostly reasonable carbohydrate content and no nasty additives. Best of all, they taste great!
I am extremely excited to announce that we have now moved all the content across from www.pcosinfo.wordpress.com to our new virtual home on the inter-web-net : www.mypcos.info
You may have noticed that for the last 8 months you have been redirected from www.mypcos.info to www.pcosinfo.wordpress.com
This will no longer happen. We may be putting up new curtains and rearranging the furniture a little for the first few weeks, but we are settling into www.mypcos.info
Thanks for your support. We hope you continue to find the site a great information resource for all of your insulin resistance (IR) and polycystic ovarian syndrome (PCOS) questions.
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D-Chiro Inositol (DCI) is now available for sale through this website.
Thanks to the support of My PCOS Info customers during the initial trial phase, we have decided to continue stocking this wonderful treatment permanently. There is obviously a great need for D-Chiro Inositol, especially at a reasonable price so that those who are in need of it can afford to access it.
Please visit http://pcosinfo.wordpress.com/treatments/natural/dci/sale/ for more information and to order.
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I have obtained a very limited quantity of DCI powder at wholesale rates. A portion of this is available for sale, deeply discounted to other retail suppliers. See http://www.pcosinfo.wordpress.com/treatments/natural/dci for further information and to order.
This website is very new and still very much under construction. I will be adding new information as quickly as I can and I hope you will drop by regularly or subscribe to the RSS feed (which will tell you when there is new content on the site).
If you have any particular concerns or questions you would like answered, please leave a comment on this page and I will try and put an answer up in short order.
If you have any suggestions for things you would like included on this website please let me know. I’d love to hear your opinion.
Thanks for taking the time to stop by, I hope you’ve found something interesting and helpful here!
See you again soon!
Anne
Disclaimer: The information contained in this website is intended for education, entertainment and information purposes only. This information is not intended to be used to diagnose, prescribe or replace proper medical care.
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