They grace the shelves of supermarket aisles, they are temptingly displayed in bakery windows and they are the perfect accompaniment served with a coffee from the local cafe. Cakes, biscuits and pastries are utterly delicious and there is not a person in existence that does not enjoy these sweets treats. However these wonderfully tasting foods are commonly high in fat, sugar and calories, the perfect recipe for obesity, heart disease, stroke and potentially an early death.
The traditional jam and cream layered sponge cake, eaten by the British since the Victorian era contains a colossal 400 calories per 100g and is 28% sugar, 19% fat of which 12% is saturated fat; and considering portion sizes seem to be growing in size on a daily basis, the average serving being offered in well know coffee shops is at least 180g - just one piece of the moorish delight would be over half of the recommended daily intake for saturated fat and contain more energy than a typical cottage pie. Is it really worth it? Well, judging by the way the British public buy these sugary pleasures it certainly is.
Nearly every cake and biscuit is high in calories, these calories, otherwise known as energy quickly add up and lead to fast weight gain. It only takes 3,500 calories to increase body weight by an entire pound, so going from beautifully curvy to fat in as quick as six months effortlessly occurs in many individuals. It is the fat in these products that is responsible for the high energy content. In just one gram of fat there are nine calories, with alcohol containing seven calories, and carbohydrates and protein containing less than half that, at just four calories per one gram it is clear to see that these high fat foods are designed for limited intake. It is the high levels of saturated fat in these foods that is the most dangerous, other than being sky-scrapingly high in calories this fat in excess leads to dangerous cholesterol levels putting an individual at risk of heart disease and stroke.
The high sugar values are known as “empty calories” in the health industry; sugar contains calories, four per gram to be precise but has no other nutritional benefits, no vitamins or no minerals. As soon as it is consumed it is quickly absorbed by the gut, dramatically increasing the blood sugar and giving a buzzing, energetic feeling. However this rise drops just as quickly leading to tiredness and hunger and highly likely feelings to eat more high sugar food to relive the oomph, leading to more unnecessary calorie intake and an increased weight.
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| A good old fashioned "cake" |
So where did these death traps even come from?... Cakes originated from Ancient Egypt where they were bread like consistency, sweetened with honey and filled with dried fruits and nuts. So the earliest cakes were actually a pretty healthy food. Even in Medieval European times cakes were still fruit or spice based and were kept as storage items for winter. The modern day cake with icing developed mid-17th century when refined sugar was invented and over time refined flour replaced yeast and butter cream replaced the original egg white icing to create the traditional tea time treat. Maybe, with obesity related deaths on the increase it is time to take the cake back to its routes, back to the days of the pyramids?
From my experience as a personal trainer and student dietitian I cannot express hugely enough the mammoth gap in the marketplace for a healthy, bakery like product. To combat sugar cravings by tasting like a naughty indulgence and ease off hunger until dinner time without resulting in a huge energy intake and putting a halt to the diet. Clients and patients alike often remark they need something to replace the mid morning biscuits or after work slice of cake, because as nutritious as the suggested swap to a piece of fruit is, in comparison to a moist chocolate cup cake with perfectly smooth butterscotch icing, it purely does not measure up on taste, texture or that happy fullness feeling. It is simply no surprise that people fall off their healthy diet tracks.
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| Fancy this...or a banana? |
So over the coming months I will use my knowledge as a personal trainer, nutritionist and dietetic student and my taste buds as the owner of a set of very sweet teeth to create a lovable treat that...
· Is tasty with a luxurious texture and indulgent feeling
· Contains one portion of fruit
· Contains calcium
· Has a beneficial effect on cholesterol levels
· Is low in calories, fat, saturated fat and refined sugar
... This bakery delight will be as pleasing on the hips as it is on the lips!
