Bran muffins

Though bran is a high-fibre and nutrient-rich carbohydrate, the amount in most bran muffins—a mere 10 per cent, according to Shapiro—doesn’t make up for its overall cake-like ingredient list of white flour, oil, butter, eggs, milk, and sugar. And many muffins don’t even contain the bran or pumpernickel they promise, using food colouring instead. “Muffins, bran or not, have 300 to 500 calories each, so you’re better off just choosing the kind you like rather than opting for a ‘healthier’ option that won’t satisfy you,” says Cipullo. “If a more whole-grain breakfast is what you’re after, try a sprouted-grain English muffin, which has only about 160 calories and 6 grams of fat, plus 8 grams of filling protein,” suggests Ansel.

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