Muffins are often seen as a convenient breakfast option, but the truth is, they're more like dessert than a balanced morning meal. Loaded with added sugar and saturated fats, muffins can contribute to health issues like heart disease and obesity when consumed in excess. What's more, most muffins lack essential nutrients like protein and fiber, which are crucial for satiety and overall health, especially at breakfast.
Starting your day with a well-rounded breakfast is essential for your body's well-being, according to Melissa Galich, RD, CD, from Top Nutrition Coaching. A balanced breakfast should include protein, fiber, and complex carbohydrates. Thankfully, there are now healthier muffin brands available in grocery stores that can be incorporated into a balanced breakfast or snack.
To choose a healthier muffin, follow these guidelines:
1. Limit added sugar: Look for muffins with less than 10 grams of added sugar. Many muffins contain over 20 grams of added sugar, which exceeds the recommended daily limit. Excess sugar can lead to weight gain, heart disease, and increased inflammation in the body.
2. Limit saturated fat: Choose muffins with no more than 15 grams of total fat and 5 grams of saturated fat. The American Heart Association advises that saturated fat intake should be limited to 5-6% of daily calories for heart health.
3. Aim for fiber and protein: Opt for muffins with at least 3 grams of fiber and 3 grams of protein. These nutrients help keep you fuller for longer, stabilize blood glucose levels, and prevent energy crashes.
Now, let's take a look at some of the best store-bought muffins available at supermarkets, as recommended by dietitians:
1. Veggies Made Great Blueberry Oat Muffins: - Per muffin: 110 calories, 2g fat, 3g fiber, 10g sugar, 3g protein - These muffins are low in calories, high in fiber, and provide a good source of protein. They come in various flavors and can be paired with low-fat yogurt or fruit for a balanced breakfast.
2. Soozy's Grain-Free Matcha Green Tea Muffins: - Per muffin: 160 calories, 8g fat, 4g fiber, 9g sugar, 4g protein - These gluten-free muffins are made with whole-food ingredients and contain no artificial sweeteners. The almond flour adds fiber and keeps carb levels low, promoting stable blood glucose levels.
3. Kodiak Chocolate Chip Muffin Power Cup: - Per cup: 270 calories, 7g fat, 4g fiber, 15g sugar, 12g protein - These convenient power cups offer a protein-rich and whole-grain option for breakfast on-the-go. Just add water or milk, microwave, and enjoy. They're high in protein, making them satisfying and great for busy mornings.
4. Flax 4 Life No Sugar Added: - Per 3 mini muffins: 280 calories, 17g fat, 19g fiber, 3g sugar, 10g protein - These muffins are loaded with flaxseed and plant fibers, providing a good source of protein and fiber. They are low in added sugars and support healthy digestion while promoting satiety.
5. Simply Scrumptious: - Per muffin: 50 calories, 0g fat, 8g fiber, 3g sugar, 3g protein - These low-calorie muffins are an excellent option if you're watching your calorie intake. They're packed with fiber and low in sodium, making them a great choice for a balanced and nutritious breakfast.
