![]() (In total, each muffin only contains 5 grams of sugar, of which only 2 grams are added sugar). Canola oil provides much of the healthy fat and the number of fresh blueberries is double what you’d find in a typical recipe, providing much of the flavor and natural sweetness. They are made with a mixture of whole wheat, almond, and white flour-though with further tweaking, the recipe could be made entirely without refined grains. In comparison, the Great Muffin Makeover recipe bakes up blueberry muffins that weigh about 2 ounces each-less than half the size of a coffee shop muffin-and contain 120 calories. With only slightly fewer calories than their regular counterparts, they still contain the same high amount of sugar (almost 40 grams, or 10 teaspoons) and nearly 50 percent more sodium (a whopping 540 milligrams per muffin!). Reduced fat blueberry muffins are certainly no better-if not worse. (Only one of the three national chains reviewed used butter as a fat source in its muffins.) Perhaps the healthiest thing about these muffins is the fat-19 grams worth, largely from soybean oil-a heart-healthy source. Less than 2 percent of the carbohydrate in these mega-muffins comes from fiber, offering up only a single gram. The average coffee shop blueberry muffin is hardly what you’d call a health food: It’s got almost 470 calories-nearly double what you’d get from a chocolate frosted donut-and most of those calories come from refined carbohydrates, primarily white flour and sugar. ![]()
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