English muffins are adaptable baked goods that you may enjoy both sweet and savoury. They are warm and crispy. English muffins aren't only good for breakfast. Everything from sandwiches to patty melts to small pizzas may be made using English muffins. You might be wondering whether English muffins are healthy despite their enormous appeal. This article examines English muffins' nutritional advantages and disadvantages and compares them to other bread-based breakfast foods.
What are English muffins?
A little, round bread called an English muffin is frequently offered at breakfast. They are often toasted, cut horizontally, and topped with butter or additional ingredients like eggs, sausage, cheese, fruit, or jam.
You'll typically find that the ingredients for store-bought English muffins include refined flour, water, yeast, salt, and sugar.
However, you can also get whole wheat English muffins, which have more fibre and whole wheat flour than refined wheat flour and are more expensive. English muffins with flavours are now a common choice. Numerous brands provide variants like cranberry, blueberry, raisin, cinnamon and pumpkin spice.
Nutrients
English muffins have about 134 calories per serving, which is not particularly high. They are also a good source of selenium, manganese, and B vitamins, among other crucial elements. The following nutrients are found in one whole wheat English muffin:
- Calories: 134
- Carbs: 27 grams
- Fat: 1 gram
- Fiber: 4.5 grams
- Protein: 6 grams
- Manganese: 51% of the Daily Value (DV)
- Selenium: 48% of the DV
- Thiamine: 17% of the DV
- Copper: 16% of the DV
- Niacin: 14% of the DV
- Calcium: 14% of the DV
- Sodium: 10% of the DV
- Iron: 9% of the DV
- Folate: 8% of the DV
- Riboflavin: 7% of the DV
Selenium, a vital mineral that functions as an antioxidant and is essential for controlling the generation of thyroid hormone, is particularly abundant in English muffins. Additionally, they contain manganese, which is important for bone health, brain health, and metabolism. The B vitamins thiamine, riboflavin, and niacin, which are essential for energy production and brain function, are also added to several varieties of English muffins.
But be aware that the nutrient profile may change based on the individual English muffin kind you choose to eat and the toppings you choose to put on it. Your English muffin may have much more calories, carbohydrates, and added sugar per serving if you tend to spread on a lot of sugary toppings like honey, jam, or jelly.
Health benefits
English muffins may help you control your weight and have better gut health, among other potential health advantages.
Promote healthy eating
Although they are low in calories, English muffins have a small amount of fibre in each serving. Fibre helps you feel fuller for longer periods of time and curbs your appetite by slowing down digestion as it passes through your digestive system. A well-rounded breakfast with lower calories and more protein and fibre, like an English muffin topped with a hard-boiled egg and hummus or avocado, could help with weight loss in place of a higher calorie meal like a bagel with bacon and cheese.
English muffins made with whole wheat might be particularly advantageous for keeping weight at a healthy level. In addition to having more fibre than other sorts, whole grains may also help you lose weight and have a lower BMI, according to some research.
Maintaining intestinal health
Whole wheat English muffins may benefit your digestive health because of their high fibre content. In fact, several studies suggest that individuals with persistent constipation may benefit from eating enough fibre. Haemorrhoids might also be avoided by doing this.
Fibre not only encourages regularity but may also shield you from a variety of other digestive problems, such as diverticular disease, which is characterised by tiny bulges that develop in the gut lining. More fibre consumption may be linked to a lower risk, according to another studies.
Potential downsides
Even while English muffins are a fantastic source of a number of essential nutrients, the possible health advantages they may provide will depend on the particular variety and toppings you select. Regarding nutrients, not all English muffins are created equal. For instance, whole wheat flour English muffins have almost three times the amount of fibre as muffins made with refined wheat flour.
Additionally, research reveal that consuming more refined grains, such as those found in English muffins produced with refined flour, may be linked to higher triglyceride levels, lower insulin sensitivity, and an increase in belly fat, all of which are risk factors for type 2 diabetes.
English muffin health benefits may be diminished if you choose toppings with a lot of sodium or added sugar. Adding extra toppings, like jam or honey, might increase your sugar and carb intake. Additionally, if you choose a savoury muffin that contains processed meats like bacon, ham or sausage, you risk increasing your intake of sodium and saturated fat.
Finally, remember that gluten, a type of protein included in wheat, barley, and rye, is present in English muffins. Despite the fact that the majority of people tolerate gluten without any problems, those who have celiac disease or non-celiac gluten sensitivity should stay away from foods that contain gluten to prevent any unfavourable side effects.