Healthy Cookies or Muffins

Healthy cookies or muffins will likely always sound a bit like an oxymoron, but there are some general baking and buying guidelines that can help make them a healthier choice.

Fiber

Whether you're baking or buying your cookies and muffins, aim for plenty of fiber. Fiber helps slow the absorption of sugar into your blood and will help you feel satisfied longer.

Look for cookies and muffins made with whole wheat, bran, oatmeal or dried fruit--all good sources of fiber. These ingredients also make baked goods more healthful overall, as opposed to fiber-added products, which may not have the same advantages as naturally occurring fiber.

Fruit

Steer clear of fruit swirls and glazes, which are mostly refined white sugar or corn syrup. Look for big chunks of whole fruit such as raisins, berries and apples--the more the better.

Fruit, both fresh and dried, is a good source of vitamins and fiber and can also replace some of the refined sugar in baked goods for sweetness.

Nuts

Nuts are naturally full of healthy, unsaturated Omega-3 fats, and the U.S. Food and Drug Administration has confirmed that a handful of nuts (1.5 ounces) a day can help you maintain good heart health. Add pecans, walnuts, peanuts or your favorite nut to your cookies and muffins.

However, keep in mind that while healthful in general, nuts are a concentrated source of calories, so don't overdo it.

Fat

When considering a muffin or cookie label or recipe, look for butter. That's right, butter. Many baked goods are made with transfats such as partially hydrogenated vegetable oil (found in most margarines and butter substitutes), not real butter.

Transfats are popular for their long shelf life and "low-fat" labels, but they also have been linked to a higher incidence of coronary heart disease and other medical problems, leading the American Heart Association and FDA to recommend strictly limiting transfats in your diet.

Remember, "low fat" does not mean low calorie. Check labels carefully to figure out which prepackaged baked goods will fit your diet.

Sugar

Cookies and muffins are meant to be sweet, but that does not mean they have to be completely unhealthy. If you're buying your cookies and muffins, don't assume "sugar-free" is the healthy option. This usually means that a chemical sweetener is being used, and the product might still be high in calories.

Baking your own cookies and muffins gives you more control over the amount of sugar you consume. Experiment with recipes to find out how little sugar you can use while keeping good flavor. Honey, agave nectar and molasses also can be used as lower-calorie substitutes for straight white sugar or corn syrup.

References

• Dietary Fiber: An Essential Part of a Healthy Diet
• Nuts and Your Health: University of Nebraska
• USDA Dietary Guidelines

Resources

• The Mayo Clinic: Weight Loss Recipes