English muffins are often recommended on diet plans as an alternative to bread. English muffins are leavened with yeast and usually dusted with cornmeal. They are most often round, relatively flat and split in half for toasting. Certain types of English muffins are healthier than others, but all can be a healthy addition to any diet plan.
Types
English muffins come in many different varieties, including plain, sourdough, cinnamon raisin, granola, mixed-grain, whole-wheat and light versions. English muffins made with refined white flour do not count as a whole-grain and feature just 2g of fiber per serving. Most of these refined English muffins are enriched with extra B vitamins and iron, so they contain 2.3 mg of niacin, 54 micrograms of folate and 2.3 mg of iron. Unenriched muffins provide just .9 mg of niacin, 21 micrograms of folate and .5 mg of iron.
Calories and Fat
Any type of English muffin can be a healthy addition to a diet plan because it provides portion control. One muffin contains between 120 and 150 calories, depending on the brand and type. English muffins offer just 1g of fat and between 4 and 6g of protein. One English muffin counts as two servings of grains according to the USDA Food Guide Pyramid. If you top your English muffin with generous amounts of butter and jam, however, you greatly increase its calorie and fat count and may negate its healthy aspects.
Whole Wheat
An English muffin made with 100 percent whole grains, such as whole wheat flour, provides healthy fiber and nutrients. The USDA recommends you consume at least three, 1-oz. servings of whole grains daily -- a whole-wheat English muffin provides two of these servings. You get 4g of fiber in a whole wheat muffin -- the Institute of Medicine recommends most adult women consume 25g of fiber daily and men 38g. Adequate fiber intake helps food move efficiently through your digestive tract and can help lower cholesterol. Whole-wheat muffins naturally provide 2.3 mg of niacin, 1.6 mg of iron and 6g of protein.
Healthy Uses
Opt for whole wheat or whole grain English muffins as often as possible. You can top one with peanut or almond butter and sliced banana for a healthy breakfast or snack. Top a split English muffin with low-sodium tomato sauce and part-skim mozzarella for a healthy pizza. Use English muffins for hearty sandwiches made with deli ham or turkey, low-fat cheese and avocado slices. English muffins may serve as a healthy stand-in for refined white buns for lean turkey or beef burgers as they generally contain fewer calories and more texture.
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