Only half of males and one-fifth of females between the ages of 19-30 get the recommended amount of calcium. More >
Ending the Low Fat Muffin Myth
If you're still obsessed with counting fat grams, it's time to move on and concentrate on just eating healthy. Low-fat diets are no better for health than moderate or high-fat diets and in some cases, may be worse for you, according to researchers from the Harvard School of Public Health (HSPH). It's time to put more focus on the type of fats eaten.
Nutrition experts at the HSPH and chefs and registered dietitians (RDs) at The Culinary Institute of America (CIA) worked together on The Great Muffin Makeover and developed five muffin recipes that use healthy fats, whole grains, and less salt and sugar. A typical low-fat muffin bought at a coffee shop may appear heart-healthy, but its downfall is in its size (about the size of a softball) and the amount of refined white flour, sugar, sodium, and calories it contains, practically obliterating any health benefits of the heart-healthy fat in it.
"It's time to end the low-fat myth," said Walter Willett, professor of epidemiology and nutrition and chair of the Department of Nutrition at Harvard. "Unfortunately, many well-motivated people have been led to believe that all fats are bad and that foods loaded with white flour and sugar are healthy choices. This has clearly contributed to the epidemic of diabetes we are experiencing and premature death for many. The lessons contained in these healthy muffins - that foods can be both tasty and good for you - can literally be life saving."
One of the recipes created by the food and nutrition experts was for a Blueberry Muffin boasting a mere 130 calories compared to the 450 calorie muffin sold at a national coffee shop chain. The Blueberry Muffin makeover recipe is made with a mixture of white, whole-wheat, and almond flours and uses canola oil, a heart healthy fat.
"There are so many ingredients available to home bakers who want to offer their families healthful, flavorful, baked goods," said Richard Coppedge, Jr., chef-instructor at the Culinary Institute and a Certified Master Baker. "These five recipes not only include a wide variety of whole grains and nut flours, they also demonstrate how more unusual ingredients like canned chickpeas and extra virgin olive oil can be used in baking."
The HSPH and the CIA offer a dozen healthy baking tips that can be used to bake a healthier muffin. Here are a few from the HSPH press release:
More information about The Great Muffin Makeover and links to recipes for all five muffin recipes can be found here.
January 24, 2012