Four alternatives to cupcakes that nutritionists recommend

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Cupcakes are one of the foods that take us back to childhood: fluffy, sweet and golden. That yes, of healthy they do not have anything and, for that reason, we should not take them every day for breakfast or snack. However, its fame is indisputable: we can say without fear of being wrong that the magdalenas are the most famous buns in Spain. Therefore, saying goodbye to them in our daily diet can be very difficult.

Of course, it is not an absolute farewell: if we habitually carry out a healthy diet nothing should happen for eating muffins sporadically and without bingeing. So if we can’t have scones and cookies for breakfast every day if we want to have a healthy diet, what should we have for breakfast? There are many myths about this food and, in reality, there is no model breakfast that we should have every day.

We have always thought that for breakfast you should have coffee, soluble cocoa or milk with juice and something sweet: toast, a pastry, some cereal… However, experts point out that, in reality, this meal of the day should be more like the others. For this reason, many of them recommend canned chickpeas or sardines. Or, even, nothing at all: “It is not essential to have breakfast, the one that forces you is the food industry,” explained the dietitian-nutritionist Julio Basulto in this article in EL ESPAÑOL.

Good cupcakes?

Unfortunately, there are no versions of healthy muffins because to make them you need a large amount of flour, sugar and fat and, therefore, they are so high in calories. If we consult the ingredients of some of the best-known cupcakes in the supermarket, we find that slightly more than 30% is made up of refined flours, more than 25% by sugar and more than 20% by vegetable fats. The sum of all its ingredients provide 432 kilocalories per 100 grams.

Being such a caloric product, exceeding the recommended daily amount of calories is easier. For this reason, increases the risk of developing obesity, but also of type 2 diabetes. This is because they have a high amount of refined flour — which breaks down quickly into simpler sugars — and added sugar, which makes them have a very high glycemic index. It is best to avoid its daily consumption.

Realfooding cupcakes have recently appeared on the market, the commercial food brand of nutritionist Carlos Ríos. Despite the fact that on their package you can read that they are 100% wholemeal, a source of fiber and that they use extra virgin olive oil, experts do not consider them recommended either because it also contains sugars, starch and additives. Although the latter are safe, they indicate that it is a processed product; In fact, according to Realfooding, an ultra-processed food is identified as having more than five ingredients, and these cupcakes have 17.

Toast, cereal and fruit

What healthy alternatives do nutritionists propose for breakfast? Probably, the most similar breakfast to what we usually eat is toast; yes, whole wheat bread. This type of bread is one of the healthy products that can replace muffins. Now, it is important to spread them with something that is also healthy: such as crushed tomato, peanut butter —the one that contains 100% of this legume—, guacamole or hummus, these last two mixtures are better if they are homemade.

A common substitute for muffins is breakfast cereals, but unfortunately, they are also often unhealthy. However, Whole grain oats are very healthy and also very cheap. The main complaint they receive is that they don’t have much flavor, but this can be compensated by adding fruit or nuts to our breakfast bowl.

In fact, these last two foods can be a breakfast in itself. Fruit is a type of food that should be very present in our diet and breakfast is an ideal time to incorporate them. Of course, we must take the whole fruit and not in juice so that its benefits remain intact. Nuts are also a very important food for our diet, but it is difficult for us to include them. They have a very interesting profile of heart-healthy fats and vegetable proteins.

So now you know, if you want to make your daily breakfasts healthier, whole wheat toast, bowls of oatmeal, fruit and nuts can be four valid options that are not very far from the most traditional breakfasts.