The low-fat muffin represents everything that's wrong with the "low fat is best" myth: Most fat in muffins comes from plant oils, which are rich sources of "good" fats--the unsaturated fats that are healthy for the heart. When the fat's cut back, what's left? White flour and sugar-refined carbohydrates that the body breaks down in a flash, leading to a rapid rise in blood sugar and insulin, followed by a rapid drop, and an all-too-quick return of the hunger pangs that led you to eat that muffin in the first place. It's a perfect recipe for weight gain, masquerading as a "better-for-you" choice.

That's not the only reason why low-fat muffins are a less-than-healthful option. Low-fat baked goods (and other low-fat processed foods) aren't as flavorful as their full-fat counterparts, so food-makers bump up the salt. That's bad for the heart--as is eating lots of white flour, sugar, and other heavily-processed carbohydrates: Diets high in refined carbohydrates seem to increase the risk of heart disease as much as, or perhaps more than, diets high in harmful saturated fat.

Clearly, it's time to end the low-fat myth--and it's time for a muffin makeover. Chefs and registered dietitians at The Culinary Institute of America (CIA), working with nutrition experts at HSPH, have created five new muffin recipes that use healthy fats and whole grains, and have a lighter hand on the salt and sugar.

You can create more healthful versions of family-favorite muffins and baked goods in your own kitchen. If a recipe calls for butter, start by replacing half the butter with healthful oil, such as canola oil. Then see if you can replace half of the refined, all-purpose flour with whole grain flour.  

Get more tips on building "better-for-you" muffins that taste great.

Ask the Experts: Healthy Fats
Walter Willett of Harvard School of Public Health and Amy Myrdal Miller of The Culinary Institute of America discuss why it's time to end the "low fat is best" myth.

Blueberry Muffin Battle
See how The Great Muffin Makeover Blueberry Muffin stacks up against popular coffee shop muffins.

Finding Foods with Healthy Fats
Use this chart to help you choose foods with healthy fats.

The Bottom Line: Fats and Chloresterol