Did you know people with diabetes can eat muffins, even if they are not low-fat or sugar-free? People with diabetes can eat anything. (Think portion control).
However, everyone benefits from eating healthy food in reasonable portions. It is not necessary to have sugar-free foods, or low calorie or low fat options. What to eat is a personal choice. Sometimes I choose low or fat-free or sugar-free and sometimes not. This recipe has brown sugar, but I use a sugar substitute in my iced coffee.
Here’s how I decide what to eat:
- Does is sound good?
- What’s in it? Does it have nutrient rich ingredients?
- How many calories does it contain (since I’m watching my weight)?
Some things are just too high in calories to be “worth it” if the nutrient profile is low. For example, I like cake with icing, but generally not enough to take that high calorie hit. However, occasionally some things are worth it even though the nutrient profile is low. For example, I love a good brownie. If I make that choice then I will either have a small amount and savor each bite, or not have one again for a long time. If I’m tempted to have more, I remember the reasons why it is important to keep my weight under control.
- If I had diabetes I’d look at how much carbohydrate it had so that I can see how to fit it in to my meal so that it did not excessively raise my blood sugar. In other words, I’d count it as part of my carbohydrate allotment or “budget.”
When I think about Orange Bran Flax Muffins, here’s what goes through my head:
- It not only sounds good, I remember they are good!
As I previously stated, they have a lot of healthy ingredients. They do contain brown sugar which is an “added sugar” that everyone needs to limit. I can make the nine grams of added sugar fit into my 24 gram American Heart Association recommended daily limit. Substituting Splenda Brown Sugar Blend only saved 3 calories and 1 gram of carbohydrate per serving. That’s not much of a difference so I decided not to take the chance on messing up the consistency or flavor.
- Each muffin is 188 calories. That is quite a few calories for a rather small muffin, but it’s healthy, filling and satisfying. Maybe most important, I really like them! Because of their calorie content I decide to have just one. So, I’ve made the decision to have a muffin, my next question is, “when do I eat it?”
First a word on snacking—
I’m curious what you think it means to “snack”? It means different things to different people. To some it means eating food that tastes good without many nutrients, for example, cookies, chips, and crackers. To others it means a feeding between meals. And then there’s “grazing” which often means eating frequently while doing other things.
It’s always best to have a routine to your eating and have it planned out. People who eat regular balanced meals and planned snacks (if they get hungry between meals) generally have enough energy to do what they want without the urge to overeat. (Including the dreaded midnight run to the refrigerator).
Okay, back to when to eat the muffin. This muffin works well for me as a snack between meals. It is not enough for a meal, but it is great as part of my breakfast. I add a protein like eggs or cottage cheese as well as a cup of milk or yogurt and a serving of fruit. I always think about the “plate method” and count the muffin as my grain.
Use common sense and eat them without guilt. Freezing some for later use works great. I hope you enjoy them as much as I do.
Orange Bran Flax Muffins Recipe
1 1/2 cups oat bran
1 cup all purpose flour
1 cup flax seed (whole or ground)
1 cup wheat bran
1 tablespoon baking powder
1/2 teaspoon salt
2 whole oranges, washed, quartered and seeded
1 cup brown sugar
1 cup buttermilk (I use low fat)
1/2 cup canola oil
2 eggs
1 teaspoon baking soda
1 1/2 cups raisins
Preheat oven to 375°.
In a large bowl, combine oat bran, flour, flax seed, bran, baking powder, and salt. Set aside.
In a blender or food processor, combine oranges, brown sugar, buttermilk, oil, eggs and baking soda. Blend well.
Pour orange mixture into dry ingredients. Mix until well blended. Stir in raisins.
Spray muffin pan with cooking spray or use paper muffin liners. Fill muffin pan almost to the top. Bake in a 375° oven for 18 to 20 minutes or until a wooden pick inserted in the center of muffin comes out clean. Cool in muffin pan for five minutes before removing to cooling rack.
Yield: 24 muffins
Serving size: 1 muffin
Per Serving: Calories 188; Total Fat 8g; Total Carb 30g; Added Sugar 9g; Fiber 4g; Protein 5g
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