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Add Back The Fat, Your Low-Fat Muffin Is Living A Lie

Your low-fat morning muffin is a little fibster.

Whole Wheat Pumpkin-Applesauce Muffins

Photo by CCLoves2Bake

Ever notice how almost immediately after munching a low-fat muffin, you're hungry again? It's maybe not your imagination.

Removing the fat takes away ingredients (e.g., oils, walnuts) that keep you feeling full longer. And what do the muffin makers put in fats place? Salt. Sugar. Artificial sweeteners. Refined flour. The Nutrition Source at Harvard's School of Public Health describes this scenario as "a perfect recipe for weight gain, masquerading as a 'better-for-you' choice."

Fat tastes good. The added salt and sugar are there to help mask the loss of yummy flavors. And the refined carbohydrates? As the good people at Harvard explain, the body breaks them down "in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place."

What's more, if the fat they stripped out was olive oil or some other unsaturated fat, then they robbed you of heart healthy omega-3s. Would you like a poke in the eye with your muffin?

So forego that low-fat morning muffin, and make these homemade muffins instead. Made with olive or canola oils, they're unafraid of fat. They're also made with whole grain flour -- or a half-and-half combo of whole and all-purpose flours. And because fat and fiber are satiating, you can downsize your muffin by a measure and still be satisfied. Bonus points for you if you like nuts in your muffins. Walnuts, for example, are a good source of omega-3 fatty acids.

Go ahead, add some fat back into your morning muffin. You'll enjoy it more, you'll feel fuller longer, and you'll actual be set up for better health. Congrats, you've hit the trifecta, and it's barely past breakfast!

Whole Wheat Blueberry Muffins

"These were excellent even with only 1/2 cup sugar. All those blueberries add plenty of natural sweetness! I also used some butter in place of some of the oil." -- LEWIKE01

Whole Wheat Blueberry Muffins

Photo by ahachtel

Whole Wheat Pumpkin-Applesauce Muffins

"I used half whole wheat flour and half AP flour. These are delicious muffins! Nice and moist with intense pumpkin spice flavor. So good with tea. A winner!" -- KATEZ21

Whole Wheat Pumpkin-Applesauce Muffins

Photo by Tricia Winterle Jaeger

Whole Wheat Sweet Potato Muffins

"These spicy whole wheat sweet potato muffins with an optional crunchy almond-oat topping are great for breakfast or a snack." -- zanyzaynab

Whole Wheat Sweet Potato Muffins

Photo by cookin'mama

Strawberry Cinnamon Oatmeal Muffins

"Well these were a delightful surprise! I haven't made a muffin that used olive oil before but it worked great. If you cut the strawberries up small they should cook fine and get rid of the sogginess. Mine weren't soggy at all." -- PULLEYHEATHER

Strawberry Cinnamon Oatmeal Muffins

Photo by Sarah

Bran Flax Muffins

"A great, healthy recipe. I love the texture the bran and flax give these muffins. I substituted whole wheat flour, unsweetened applesauce for the apples, and instead of raisins I used craisins and chopped dried apricots." -- cora849

Bran Flax Muffins

Photo by CCLoves2Bake

Step this way for More Whole Wheat Muffins.

And in a related story: Don't Fear the Fat! Add These Healthy Fats Back Into Your Diet


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Carl Hanson

About Carl Hanson

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