TikTok’s Viral Mac and Cheese Recipe Healthy Hacks

• The mac and cheese recipe has gone viral on TikTok with over 13.2 million likes.
• Fans say this cheesy, carby dish is worth the hype. However, experts note that it has more than 1600 calories per serving.
• This food also contains double the daily recommended amount of fat and double the recommended amount of sodium..
• Nutritionists say a few healthy hacks can help improve the nutritional value of a dish, including adding vegetables and swapping out high-fat ingredients for reduced-fat options. .

A mac and cheese recipe shared by TikTok user Tini in November has gone viral, garnering more than 13.2 million likes and 4.1 million saves, and many critics say it’s worth it.

The dish is made with three tablespoons of butter, three different types of cheese, heavy cream, and a pound of pasta, so it’s far from healthy.

However, if you’re thinking about serving this dish at a holiday party this year but aren’t happy with the amount of fat and calories it contains, health experts say there are ways you can I can make this recipe healthy with a few simple swaps.

Here’s what’s inside TikTok’s viral mac and cheese and how you can hack the recipe to improve its nutritional value.

Ella Rauen-Prestes, a nutritionist and founder of fitbakes, crunched the numbers and said the recipe’s calorie, fat and sodium content was alarming.

“One portion has over 1600 calories, which for some people is the full amount of calories you should be eating for the day,” he says.

He adds: “The level of fat is unbelievable. It has 126g, which is twice what a person should eat in a day. “Saturated fats are about four times the recommended daily intake.”

In addition, Rauen-Prestes says the sodium levels in the dish are almost double the recommended daily amount.

Colin La Grange, weight loss and nutrition expert at Medwave, believes this recipe is nowhere near healthy.

However, he says, the viral TikTok recipe uses real ingredients, like real cream, butter and flour, rather than processed ingredients.

“Compared to store bought, restaurant, or processed food, this can be a better option. When cooking, using ‘real’ ingredients is an important part of weight loss,” he explains.

“Heavy cream also contains other nutrients, including protein, vitamins A and D, and minerals such as calcium and phosphorus,” he says.

On the other hand, La Grange points out that this recipe has zero vegetables and is high in calories.

“Heavy cream has 340 calories per 100 grams. It also has much less protein than milk,” he noted.

This means that a serving of this mac and cheese dish is unlikely to be filling.

If you still want to enjoy this delicious mac and cheese recipe, there are a few healthy ways you can reduce the calorie, fat and sodium content you’ll eat per serving.

Rauen-Prestes suggests eating a side of vegetables before eating your mac and cheese.

“The fiber and protein in vegetables will help your body process the fat and refined carbohydrates of mac and cheese in a much better way,” she explains. Fiber will keep you feeling full, so you can eat a smaller portion of Mac and Cheese.

Similarly, La Grange recommends swapping half of your pasta for lightly cooked cauliflower. This will reduce calorie content, increase fiber, and help satiety.

Zucchini is another option. Rauen-Prestes recommends ripping one off and adding it to your bowl.

“[Zucchinis] don’t taste anything when you add pasta and cheese, and they will dilute the calories, fat and carbohydrates and improve the fiber level,” he explains. “This is good for the heart our gut health and blood sugar levels, to reduce the risk of diabetes in the future.”

Another way to reduce the calories and fat in this dish is to swap out high-fat dairy products for reduced-fat dairy options.

La Grange recommends swapping the cream for the condensed milk in the sauce to reduce the calories significantly.

“You can use low-fat cheese for the sauce,” La Grange adds.

Butter is another ingredient that adds calories and fat to this dish.

Rauen-Prestes suggests: “Swap butter for olive oil. “It will significantly reduce saturated fat, which is very dangerous for the health of our hearts.”

What about the sodium content? Rauen-Prestes says it’s a good idea to taste a recipe before adding salt; you may find that it does not need additional seasonings.

He says: “If you don’t add salt, or add less than what the recipe says, the level of sodium will decrease significantly, and your blood pressure will thank you.”

And if you don’t want to make any significant changes to the recipe? You can make a smaller portion and serve it with a side salad and some protein, La Grange recommends.

The mac and cheese recipe has gone viral on TikTok with over 13.2 million likes, with many saying they plan to serve it at holiday gatherings.

However, health experts warn that the recipe it is high in fat, sodium, and calories.

Nutritionists say a few healthy hacks can help improve the nutritional value of a dish, including adding more vegetables and swapping out other high-fat ingredients for low-fat options. reduced.