One of the most popular additions to the breakfast table, the English muffin is commonly found in North America, Australia, and many parts of Europe. Its very name is meant to distinguish it from other types of muffins. But one question that is often asked are English muffins good for weight loss?  

English muffins are generally not well suited as a dietary food. The amount of fat, sugars, and high calories are not conducive to a calorie deficit diet. Most English muffins have butter, jelly, or jam added which only increases the number of calories and sugar present.

Over the years, the basic ingredients have not changed much. But what has changed is the use of enriched flour. Enriched flour contains more vitamins, minerals, and calories than standard flour.

And enriched flour is problematic for those trying to lose weight. The additional calories make it more difficult to go on a calorie deficit diet.

Why English Muffins are Bad Diet Food

If it is your intention to lose unwanted fat, then a typical English muffin made with unbleached enriched flour is not a good choice. In fact, any product that contains enriched flour adds unnecessary calories to the diet.

On the positive side, English muffins do contain fiber which helps with weight loss. Fiber does not add to the calories but does improve digestion and help you feel fuller. This reduces the temptation to snack which only adds more calories to your daily amount.

But as mentioned before, there is a type of English muffin that may help you lose weight efficiently.

Whole Wheat English Muffins Are Good for Weight Loss

The one type that is best suited for a weight loss diet is the whole wheat version. English muffins made from whole wheat do not include the enriched flour common with most English muffins. And the lack of enriched flour combined with the attributes of whole wheat cuts down on the calories.

In addition, the whole wheat versions include the following attributes that may assist in weight loss.

• Calcium
• Magnesium
• Selenium

Whole wheat English muffins tend to be low in calories and contain plenty of fiber. The added nutrients are also important in helping the body to process the calorie intake. But is there anything you can add to your English muffin to improve the taste while not adding much in the way of calories?  

What to Add with English Muffins?

One reason why English muffins in general are not good weight loss foods is what people add to them. The typical English muffin has a good taste but is often augmented by the following.

• Jelly
• Jam
• Butter

Such additions only add unnecessary calories which can disrupt a calorie deficit diet. Plus, the additional sugars and salt interfere with the body’s ability to lose weight. But there are a couple of items you can add that will augment the taste while not adding much in the way of calories.

Fresh Fruit: You can add blueberries, strawberries, and even bananas to your English muffin. Fresh fruit provides some sugars, but they do not add much in the way of calories thanks to the fiber that is present. Plus, natural sugar is not refined sugar which is far more likely to be stored as fat.

Cottage Cheese: Cottage cheese is low in calories, adds a pleasing taste, and provides plenty of protein and B vitamins that helps the body process the complex carbohydrates in the muffin.

You can also add almonds, an avocado that is mashed, lean turkey, or peanut butter to your English muffin. And while these additions have more calories, that is countered by the effect on blood sugar levels. By maintain proper blood sugar, it helps prevent the body from storing calories as fat.

Should I Choose English Muffins as a Weight Loss Food?

The short answer is no. Most English muffins contain too many calories. Plus, the enriched flour combined with the sugars and starches makes it unappealing for weight loss. This includes English muffins served at diners and other places that offer breakfast.

In addition to English muffins, you should limit your consumption of bread that also contains enriched flour. All foods that have unnecessary calories should be curtailed in your attempts to lose weight.

However, if you choose a whole wheat, low calorie English muffin with cottage cheese, that can assist in your weight loss efforts. One whole wheat English muffin per day combined with cottage cheese or fresh fruit provides plenty of energy while not adding much in the way of calories.

Be sure to read the packaging before purchasing English muffins. This will help you select the right type for your weight loss needs. This means whole wheat English muffins with cottage cheese, fresh fruit, or other low-calorie toppings.

Are English muffins good for weight loss? If you choose the whole wheat varieties and add the proper toppings, you can include them in your weight loss diet.