The Short Answer
Most traditional pancake mixes are not healthy. They are ultra-processed combinations of bleached white flour, sugar, and industrial leavening agents.
A standard serving delivers a huge glycemic spike because the fiber has been stripped away. To make matters worse, the "fluffiness" in brands like Bisquick and Pearl Milling Company (formerly Aunt Jemima) often comes from Sodium Aluminum Phosphate—yes, aluminum.
However, the category has evolved. You don't have to quit pancakes. Modern brands using almond flour, buckwheat, or organic whole wheat can actually be a nutrient-dense way to start your day.
Why This Matters
Breakfast sets your metabolic tone for the day. Starting with refined flour and sugar puts you on a blood sugar rollercoaster before 10 AM.
You eat, your insulin spikes, you crash, and you're hungry again by 11 AM. This cycle drives inflammation and weight gain.
Furthermore, non-organic wheat and oats are common carriers of glyphosate, a probable carcinogen used as a drying agent on crops. Since kids are the biggest consumers of pancakes, the chemical load matters. Glyphosate In Oatmeal
What's Actually In Pancake Mix
Here is the breakdown of a standard "Complete" buttermilk pancake mix.
- Enriched Bleached Flour — Wheat stripped of its bran and germ (fiber/nutrients) and treated with chemicals like chlorine gas or benzoyl peroxide to whiten it.
- Sodium Aluminum Phosphate — A leavening agent used to create rise. While FDA-approved, aluminum accumulation is a concern for those with kidney issues or neurotoxicity worries.
- Dextrose/Sugar — Added sugar is standard, even before you pour on the syrup. Is Maple Syrup Healthy
- Soybean Oil — Often genetically modified and highly refined. Some mixes still use partially hydrogenated oils (trans fats) in small amounts that round down to "0g" on the label.
- Defatted Soy Flour — A cheap filler used to add texture and a tiny bit of protein without the cost of eggs or milk.
What to Look For
Green Flags:
- Alternative Flours — Almond, coconut, buckwheat, or 100% whole wheat.
- Organic Certification — The only way to largely ensure you aren't eating glyphosate.
- Protein Content — Look for at least 5g+ per serving (without adding an egg) to blunt the sugar spike.
- Natural Leavening — Baking soda and monocalcium phosphate (aluminum-free).
Red Flags:
- "Bleached" Flour — Immediate pass.
- "Complete" Mixes — Usually means powdered milk and cheap oil replacers are already inside.
- Aluminum — Check the ingredient list for "Sodium Aluminum Phosphate."
- Artificial Flavors — Used to fake a "buttermilk" or "blueberry" taste.
The Best Options
If you're buying a box, ignore the big yellow jugs and look for these brands.
| Brand | Product | Verdict | Why |
|---|---|---|---|
| Simple Mills | Almond Flour Mix | ✅ | Nutrient-dense, blood-sugar friendly, very clean ingredients. |
| Birch Benders | Organic Classic | ✅ | Organic wheat avoids glyphosate; no aluminum leavening. |
| Bob's Red Mill | Organic 7 Grain | ✅ | High fiber, diverse grains, organic. |
| Kodiak Cakes | Power Cakes | ⚠️ | Good protein boost, but highly processed compared to Simple Mills. |
| Pearl Milling Co. | Complete Mix | 🚫 | Bleached flour, aluminum, sugar, and preservatives. |
| Bisquick | Original | 🚫 | The definition of ultra-processed empty calories. Whats In Bisquick |
The Bottom Line
1. Ditch the "Complete" mixes. If you just add water, you're usually eating powdered hydrogenated oils and fillers.
2. Go Organic or Grain-Free. Organic wheat reduces pesticide exposure; grain-free (almond/cassava) reduces the blood sugar spike.
3. Add your own fat and protein. Even with a bad mix, adding an extra egg or a scoop of Greek yogurt to the batter helps lower the glycemic index.
FAQ
Is Kodiak Cakes actually healthy?
It depends on your goals. It is significantly better than Bisquick because of the whole grains and high protein (14g+). However, it is still a processed food containing wheat gluten and additives. For an athlete, it's great; for a clean-eating purist, Simple Mills is better.
What is the problem with bleached flour?
It creates alloxan, a byproduct of the bleaching process. In lab studies, alloxan is actually used to induce diabetes in mice by destroying insulin-producing cells. While human trace exposure is debated, there is no nutritional reason to choose bleached over unbleached.
Can I just make my own mix?
Yes, and you should. Pre-mix dry ingredients: 4 cups organic flour (or oat flour), 3 tbsp sugar (or monk fruit), 2 tbsp baking powder (aluminum-free), and 1 tsp salt. Store in a jar. When ready, mix with milk, egg, and butter. No hidden chemicals. Pancake Mix Vs Homemade
References (6)
- 1. mashed.com
- 2. foodadditives.net
- 3. msu.edu
- 4. kandschemical.com
- 5. harristeeter.com
- 6. pearlmillingcompany.com