As we all know, most of the time, cakes are sweet and very high in calories, which does not make them great health allies. But how about making a cake easy to prepare and delicious that is not bad for your health? How? It is in fact without flour, sugar or milk.
The impact of sugar on health
In a study published in 2014 in JAMA Internal Medicine, Dr. Hu and his colleagues found a link between a diet high in sugar and a greater risk of dying from heart disease. Over the 15 years of the study, people who consumed 17% to 21% of their calorie intake had a 38% higher risk of dying from cardiovascular disease than those consuming 8% of their added sugar intake.
There seem to be several indirect connections between sugar consumption and heart health. For example, large amounts of sugar overload the liver. The liver metabolizes sugar and converts dietary carbohydrates into fat. Over time, this can lead to increased fat accumulation, which can turn into liver disease, a contributor to diabetes, which increases the risk of heart disease.
Impact of white flour on health
White flour contains no nutrients so much it has undergone transformations. During this process, the sound of the wheat seed is removed and the germ that contains the majority of vitamins and minerals. It is then bleached with chemicals such as ammonium carbonate. It is then added potassium bromate, a highly oxidizing agent that damages the cells of the body.
This product has been declared a Category 2B carcinogen by IARC, the International Agency for Research on Cancer. In addition, white flour contains alloxane, a substance that causes diabetes. Indeed, the white flour is digested very quickly, causing a spike in blood sugar and an increase in insulin. The result ? Not only are you hungry two hours later, but you are also opening the door to insulin resistance and diabetes.
So, if you want to eat a cake while avoiding flour and sugar, here is a healthy alternative; a banana cake is a great option for people who like to enjoy themselves from time to time without gaining weight.
Banana cake recipe without flour, sugar or milk
Ingredients:
- 4 ripe bananas
- 1 cup of olive oil
- 4 eggs
- 1 and a half cups oatmeal
- 1 cup raisins
- 2 tablespoons baking soda
- A little cinnamon according to your taste
Preparation:
Mix the bananas, eggs and olive oil until the dough is smooth. Add the raisins and mix again. Then add the oats, cinnamon and baking soda.
Grease a pan and coat with oatmeal. Then add the dough and bake at 180 ° C for 35 minutes. You can then enjoy your cake.
Benefits of the ingredients:
Oatmeal
The nutritional composition of oats is well balanced. It is a good source of carbohydrates and fiber, including the potent beta-glucan fiber. It also contains more protein and fat than most grains.
Whole oats are rich in antioxidants and beneficial plant compounds called polyphenols. The most notable is a unique group of antioxidants called avenanthramides, which are almost exclusively found in oats.
Avenanthramides can help lower blood pressure levels by increasing nitric oxide production. This gas molecule helps to dilate the blood vessels and leads to better blood circulation.
Bananas
Bananas are rich in a fiber called pectin, which gives banana peel its structural form. Pectin and resistant starch found in bananas moderate blood sugar after meals and reduce appetite by slowing stomach emptying. They also contain a high iron content.
In addition, bananas are rich in tryptophan, a protein that once ingested turns into serotonin. The latter is essential to fight against depression. This fruit is also rich in vitamin B6 which regulates the glucose level in the blood, soothing irritability and improving mood.
Feel free to share with your friends this simple recipe, healthy and delicious!