If you bake a lot then this fitness tip is for YOU! I love cupcakes but because I’m health conscious, I do my best to lower the calories and the fat. I also use substitutes that won’t change the flavor while making them healthier. These simple tricks will create a low fat, lower calorie, and moist dessert that won’t have you crying when you weigh in.
How to make your baked goods lower in calories and fat.
Exchange half the butter and replace the other half with apple sauce. This can also work for baked goods that use oil (again half and half). This will also increase the moisture in cupcakes and cakes. Another trick to increase moisture is to only use the egg yolks in the recipe. Remove the egg whites.
Example: If you remove 1/4 cup of butter and replace it with apple sauce..
1/4 cup of butter = 407 calories and 46 grams of fat
1/4 cup of apple sauce = 26 calories and 0 fat
You would reduce that recipe by 381 calories and 46 grams of fat!
Why Does Applesauce work?
What’s really happening here is that the pectin competes with the flour for water. That means less water overall reaches the starch and gluten-forming proteins (giladin and glutenin) in the flour, and because of this, it is not able to develop as much gluten or gelatinize much of the other starch.
Keep in mind also that applesauce is sweet so if you are using a lot, you may be able to reduce the sugar a bit.
Use Apple Sauce Instead of Sugar
Example: If you remove 1/2 cup of sugar and replace it with 3/4 cup of apple sauce, here is what you would be reducing the recipe by…
1/2 cup of sugar = 96 calories and 24 carbs
3/4 cup of applesauce = 50 calories and 12.5 carb
Fitness Tips: Why would you want to replace the sugar with applesauce if the calories and carbs aren’t that dramatic? Fruit or fructose tends to process slower in the body. This means it doesn’t spike your insulin levels as fast. Dramatic spikes in insulin levels have been linked to increased amounts of body fat. Therefore, choosing a slower processing carb made of fruit is a better option to keep body fat down.
How it works? For cakes and bakes, you can reduce the sugar content by up to half when you use apple sauce. All you need to do is cut the sugar in half, then add the same amount of apple sauce plus about 1/3 more. For example, if a recipe calls for 1 cup of sugar, you can use 1/2 a cup of sugar and about 3/4 a cup of apple sauce (1/2 a cup, plus about 1/3 more). For this substitution, you will need to cut down a bit on the recipe’s liquids. Reduce the recipe’s main liquid by about 1/4 for every cup of apple sauce added.
The product is a yummy, low fat, lower calorie treat that could potentialy cut hundreds of calories out of your week. Use these fitness tips for your baked goods to cheat clean while still staying on your fat loss routine.
Adria
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