The gradual change of muffins today from health food to junk food, has been so subtle over the years, that it’s not surprising how many people still think of them as a ‘healthy’ breakfast option. Originally muffins had way less sugar, more fibre, more whole grain, seeds and nuts.
However, most readymade muffins you grab today to enjoy with your coffee, have a similar carb count to cupcakes with icing. NO! Well not really, the cupcakes sometimes are actually much smaller in size and often have less calories and carbs than the giant serving size muffins we buy today!!!
But if you are low carbing, it would often be great for you to have a keto muffin for breakfast because though they might look the same as a normal muffin, they differ considerably in their nutrient value and most especially in their carb counts!!!
How can that be so …you must be wondering? Well, let me explain…keto mugcakes use real butter or good fats, use low carb flours that are high in fibre content, use natural sweetners that are nil or low in carbs plus are very low in (or omit) fruit. This means the net carbs in them are often quite low, the egg or healthy fat in them will keep you full for hours, plus the fibre in them has a stabilising effect on your blood sugar and wont spike your insulin like a high carb muffin would.
Really you may be wondering? What’s the actual carb difference you are talking about? What if I were to tell you an average keto muffin could be as little as 4g net carbs, yet an average normal high carb one (made using wheat, sugar and fruit) about 35 g carbs or more??? Something to think about? Isnt it?
So the next time a muffin is calling out to you, perhaps you should really go make and eat a keto cupcake/muffin for breakfast, guilt-free… instead of opting for a normal high carb wheat and sugar/fruit version that will have you hungry again in no time and reaching out for another snack!!!
Almond/Peanut Butter Mug Cake
2 tblsp coconut flour
¼ tsp baking powder
2 tblsp Almond Butter or Peanut Butter
1½ tblsp of coconut oil (melted)
1tblsp xyliyol + few drops sweetner
1 tblsp coconut milk/cream
¼ tsp vanilla essence
1 egg (beaten well)
Blend all ingredients together well, besides the egg. Last add in the beaten egg and blend further. Pour into a greased microwave-proof mug or bowl and microwave a minute or so, checking it at regular intervsls till done.