How to transform any muffin recipe to fight inflammation and lose weight

Muffins. We all have a sweet memory with them. For me, it’s the blueberry-cranberry muffins that I used to eat fresh from the oven before school. I would eat them in the carpool, admiring the contrast of the blue and red fruit and savoring the taste of homemade love. They were little rays of sunshine on winter days when I woke up before dawn, and during the hard times of ninth grade.

Whether it’s a banana chocolate chip, lemon poppyseed, marble, or cappuccino, we love muffins. Unfortunately, muffins don’t love us back. These delicious breakfasts and snacks are laced with refined sugar, unhealthy fats like processed oils, butter, or margarine, white flour, and other toxins. That doesn’t mean we have to give up on our favorite muffin flavors. Here are several ways to change your recipes to create healthy and tasty memories to share with your friends and family.

6 Easy Ways to Improve Your Muffins

Switch Flours

Wheat is processed to such a degree, only the starch remains. When you use this white flour in your baking, your blood sugar level is spiked, and the refined carbohydrates lead to obesity (1). Even whole grains are full of gluten, which contributes to inflammation in the intestines (2) and nutrient malabsorption (3).

Instead, switch to gluten-free flours such as buckwheat and quinoa. These are both delicious superfoods, rich in calcium and protein (4). Another alternative is grain-free flours, such as coconut and almond. Coconut is both versatile and full of minerals, B-complex vitamins, (5) and is a personal favorite of mine. Almonds are load with antioxidants, promote weight loss, stocked with nutrients, (6) and are a perfect addition to your baking.

Click here for the Ultimate Coconut Flour Muffins.

Demote the Dairy

Even if you’re not lactose intolerant, milk products have science stacked up against them. High dairy intake has been linked to increased risk of ovarian cancer and prostate cancer, may trigger diabetes type A, multiple sclerosis, constipation, and acne. It is also rated the most common allergen in the world. (7)

Opt for dairy free milk. Stay away from soy which leads to thyroid issues, inhibited digestion, and unbalance hormones. (8) Go for healthier varieties such as almond and coconut, and you already know why! I also like to use hemp milk, which is beneficial with its calcium, phosphorus, vitamins D and B, and magnesium content. (9)

Ensure the milk is plain and unsweetened so you won’t be drinking any added sugar or flavorings.

Click here for an Anti-inflammatory Pumpkin Muffin recipe.

Skip the Dried Fruit

I’m sorry to say, but dried fruit is immeshed with sugar, causing sugar highs and lows, just like candy. For example, a cup of fresh cranberries has 4g of sugar, and one cup of dried cranberries has… are you ready for this?… 70g! This does not include the brands that add refined sugar to their already sweet fruits. (10)

The solution is obvious. Add fresh produce. You will love the difference.

Click here to try the Coconut and Sweet Potato Muffin

Use Good Fats

Get rid of those processed oils and butter, and say hello to healthy fats that will revamp the taste and the texture of your delectable muffins.

Nut butter is high in protein, vitamins and minerals vary according to the nut. Almond, walnut, cashew, and of course, peanut butter, are commonly used in baking. (11) Just be sure the butter is natural and organic. Some brands mix in hydrogenated oils, sugar, and preservatives in their products. You can easily make your own in a strong blender as well. Remember to store these in the fridge.

Coconut butter is similar to butter as it melts when warmed and is an asset when it comes to baking. Though it is a fat, it helps a person lose weight by stimulating the metabolism, and enhances the skin. (12)
Tahini’s wealth of calcium and magnesium naturally decreases blood pressure. It also prevents hormone-related cancer, arthritis, and maintains healthy bones. (13) It has a subtle taste that can be versatile to almost any recipe.
Ghee is also a better option than butter, but it is advised to be used moderately due to its dairy and fat content. (14)

Click here for Flourless Nut Butter Banana Muffins.

Bring On the Fiber

Many foods we eat today lack this health necessity. Fiber promotes heart health, stabilizes blood sugar, aids weight loss, decreases the risk of stroke, and relieves gastronomical issues. (15)

For your muffins, add some psyllium husks, oats, or zucchini to gain these great fiber benefits. You can even make the base of your muffins with them for a delightful alternative.

Click here for a Guilt-Free Chocolate Zucchini Muffins recipe.

Swap the Sugar

Do I need to explain how white sugar ruins your teeth, has zilch nutritional value, overloads your liver, is as addictive as drugs, pushes you to metabolic syndrome, heightens the risk of diabetes, leads to cancer, heart disease, obesity…?(16) Let’s not go into all of that.

The best type of sweeteners is loaded with healthy assets in addition to good flavors, like dates, sweet potatoes, and bananas.

Next on the list are raw honey, maple syrup, molasses, and coconut sugar. These come from a natural source, but don’t have the same benefits as the first list.

If one is diabetic, a few good options are monk fruit, stevia, or xylitol. Xylitol, in particular, should be used in moderation since excess consumption of sugar alcohols can result in upset stomachs. (17)

Click here to try the Sugar-free Banana Coconut Muffin recipe.