Muffins: The Good and The Bad

Most muffins are like cupcakes without the frosting. While the average muffin used to be 150-200 calories and 5 grams of fat a muffin now averages 400 calories, 20 grams of fat and 40 grams of sugar. A quick stop at Starbuck's for a Zucchini Walnut Muffin will load you with 490 calories and 28g Fat. Even most reduced fat muffins served at coffee chains range from 340-370 calories, depending on the shop. While they are lower in fat they're still a high calorie food. Some of the reasons muffins are high in calories are because of the large serving sizes, sugar and streusel toppings and the flavors offered. Browsing coffee shops, bakeries, gas stations and grocery stores you'll find flavors like chocolate chip, strawberry cheesecake, coffee cake and peanut butter chocolate chip which are more like desserts than a good breakfast choice.

However, muffins aren't always unhealthy. Here's my advice. Skip the pastry case at the coffee shop and bake your own muffins. That way you get to control the amount of sugar and fat you are adding. Plus, you can make them with whole grains.  My favorite magazine, Cooking Light, had a great recipe for Oatmeal Blueberry Muffins in the August 2010 issue that I have falling in love with. I have made these muffins four times including last night and each time they are a huge hit.  It is a great kid friendly recipe and healthy alternative to blueberry muffins at the store. It calls for lowfat buttermilk, oatmeal and whole wheat flour plus nutrient loaded blueberries. One batch makes 16 muffins (that is if you make the appropriate serving size, which would be a cupcake pan not a large muffin pan). Each muffin contains 190 calories, 5g Fat, plus 2.4g Fiber.

Cooking Light Oatmeal Blueberry Muffin