Are you a fit cookie?
Our philosophy about eating healthily
Our philosophy about eating healthy is very simple:
- Eat more wholesome foods, the less processed the better.
- Get more fiber into our diet.
- Eat less of the bad things, or if we have to, eat the improved versions. Such as low sodium salt and low GI sugar.
- There is too much of a good thing such as eggs.
- Food must be delicious otherwise there is no point eating.
And we apply this philosophy into creating Fit As A Cookie delicious snacks.
Our snacks are not health food. You don’t eat them because you are on a diet or is following a special diet such as low sugar or keto.
Our cookies are regular food that are just healthier and better for you because we use better and healthier ingredients.
About our ingredients:
You are what you eat.
That is why we are very careful in choosing the ingredients that go into our snacks.
High Fiber Ingredients
Fiber is an important part of your diet, as it prevents constipation, helps control blood sugar, wards off heart disease, and even assists in weight-loss management.
We only use wholemeal flour, whish is the finely ground meal of the whole wheat berries. Bran and germ are retained during processing, making wholemeal flour higher in fibre and more nutritious than white flour. Typically 100g of plain flour contains 2.7g of fiber compared to 11g of fiber for 100g of wholemeal/whole wheat flour. Whole wheat flour is also rich in vitamins B-1, B-3, and B-5, along with riboflavin and folate. It also has more iron, calcium, protein, and other nutrients than white flour.
We also use psyllium husks to add more fiber. Oats, nuts and dried fruits in some snacks add even more fiber.
Eggless
Actually we have no problem with eating eggs. Eggs are super full of nutrients both macro and micro. But there is too much of a good thing.
We just feel that we are eating too many eggs in our daily diet, and sometimes we do not even know the items that we are eating contain eggs. Too much of a good thing becomes bad.
And since our snacks can still be still be delicious without eggs, we chose to omit it. This helps to reduce the calories of our cookies, as well as reduce the amount of saturated fat and cholesterol too.
Low Sodium Salt
A diet high in sodium has been connected to an increased risk for high blood pressure. A diet lower in sodium definitely lessens the risk of cardiac related diseases. Because almost everything we eat contains sodium, a little of from this and a little bit from that contributes to a whole lot of sodium in our daily diet. Our low sodium salt contains only 133mg of sodium compared to 38,810mg in conventional salt per 100g serving!
Although a low sodium salt is higher proportionately in potassium, despite its importance, very few people around the world get enough potassium. A healthy adult should aim to consume 3,500–4,700 mg daily from foods. Our low sodium salt contains 90mg of potassium per 100g serving, compared to only 8mg per 100g serving of conventional salt.
That is why we decided to use a low sodium salt when we make our cookies.
Low GI sugar and 0 calories sugar.
We use a high percentage of low GI sugar to ensure that our cookies do not spike your blood sugar levels. Our mixture of sugar comprises of a high percentage of Low GI beet sugar, a medium percentage of 0 calorie sugar and a low percentage of cane sugar.
The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose.
Frequent spikes in our blood sugar levels will cause us to be less sensitive to the amount of sugar in our bloods. Persistent high blood glucose levels can lead to complications of diabetes, including nerve damage, vision loss, kidney damage, kidney problems, and an increased risk of cardiovascular disease.
Cane sugar has very high GI, which means when eaten, cane sugar can cause a spike in your blood sugar level almost immediately. That is why we use very little cane sugar, enough only to moisten the cookies and to give it a bite.
Lower Net Calories
Generally carbohydrates in food are made up of simple starch, fiber and sugars. Simple starch and sugars are digested easily and converted to glucose that is used by our bodies or stored when in excess.
Fibers are not digestible and not used by the body. Since fiber is not digested, it doesn’t contribute to our calories intake, unlike sugars and simple starch.
In a laboratory, a food item is burnt and the heat generated is calculated as calories. This means even though fiber is not digestible, in the laboratory, fiber is still considered as contributing as many calories as sugars and simple starch. It is accepted that 1g of carbohydrates regardless of fiber, sugar or simple starch, yields 4 Calories.
This is important because a food item can be lower in ingested calories if the food item has more fiber. Compare a cookie that is made of plain flour versus one that is made from wholemeal flour. In the laboratory, both may show the same calories when burnt, but in real life, the cookie made from wholemeal flour will contribute lesser calories to your diet, as you will not be digesting the fiber.
That is why we try to keep our net calories as low as possible. The net calories is the amount of calories that you will be ingesting. The net calories is the gross calories minus all the calories from fiber (as you cannot digest fiber which means fiber contributes 0 calories to your diet).
Net Calories = Gross Calories (Starch+Sugar+Fiber) – Calories from Fiber
or
Net Calories = Calories from simple starch + Calories from Sugars
At Fit as a Cookie, we try to be at least 20% lower in calories than other cookies.