TORONTO – Harvard University scientists are waging a war against the muffin.
The researchers at Harvard’s School of Public Health are singling out the go-to item for breakfast in a hurry as “everything that’s wrong” with the low fat diet.
The team left the ivory tower to collaborate in the kitchen with the Culinary Institute of America for a project they’ve dubbed the “Great Muffin Makeover.”
While dieters have abandoned any form of fat content in their meals in an attempt to lose weight, the scientists say the “low fat is best” myth they’re religiously following is actually harming them.
“It’s time to end the low-fat myth. 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 to premature death for many,” Walter Willett, an epidemiology professor and chair of Harvard’s department of Nutrition, told the Harvard Gazette.
His team argues that the low-fat diet strips away rich sources of “good fats” – unsaturated fats that are good for the heart – only to leave behind white flour and sugar, which are both refined carbohydrates that the body can quickly break down.
Get daily National news
Low-fat processed foods aren’t as flavourful as their full-fat counterparts, so food-makers tend to pump up the salt content as well.
“That’s bad for the heart – as is eating lots of white flour, sugar and other heavily processed carbohydrates,” the Gazette reported.
A regular blueberry muffin could have 450 calories but its low-fat counterpart probably has the same amount of calories, with even more carbohydrates and sugar and 60 per cent more sodium.
In short, the low-fat muffin touted as a safe option for dieters is the perfect symbol of the low-fat diet, Willett says.
In some cases, low-fat diets increase the risk of heart disease more than diets high in harmful saturated fats, he warned.
Instead of reaching for a misleading low-fat muffin, the Harvard scientists worked with experts at the Culinary Institute to formulate five muffin recipes made with healthy fats and whole grains.
They say their options, which use canola oil, whole wheat and almond flour, have about 130 calories apiece.
The Harvard experts also offered a series of tips to the Gazette for those watching their waistlines in the new year:
– Downsize the portions: muffins in coffee shops are about two to three times the size of muffins your grandma would have baked
– Use whole grains instead of white flour: Bakers can substitute whole wheat flour for 50 per cent of white, all-purpose flour without changing the taste or texture of a recipe
– Slash the sugar: Cut 25 per cent of sugar from most standard muffin recipes without any negative impact on flavor or texture
– Pour on the oil: Healthy oils, such as canola, corn, sunflower, and extra virgin olive oil, help keep whole-grain muffins moist and are better options compared to butter of shortening.
– Add nuts to your recipe: Opt for chopped nuts instead of chocolate chips to add a kick of protein and healthy fats to your muffins.
Harvard’s recipes for blueberry, cranberry orange, jalapeno cheddar, lemon chickpea and whole wheat banana muffins can be found here.
Comments
Want to discuss? Please read our Commenting Policy first.