Summer BanksCan muffins prevent gallstones?
April 27th 2008 04:54
Gallstones -- those pesky, painful pebbles that plague some people's gallbladders -- are no fun. But could a muffin keep you feeling fine?
Maybe. If it's an oat-bran muffin. Studies show that a diet high in magnesium-rich foods may reduce the risk of gallstones. Oat-bran muffins fit the bill.
The Moderate Muffin
One medium oat-bran muffin will serve up anywhere from 50 to 90 milligrams of magnesium, depending on ingredients. Just don't go eating so many muffins that you turn into one yourself. One of the biggest risk factors for gallstones is extra weight. (Find out who's most likely to get gallstones.) And you'll want a muffin recipe that doesn't go overboard on fat and cholesterol -- a diet high in either has been linked to gallstones, too.
These muffins are dense, grainy, fruity and delicious. A double dose of apple—diced fresh apple and dark, spiced apple butter (Smucker's brand is good)—makes them extra moist and flavorful.
Makes 1 dozen muffins
ACTIVE TIME: 20 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
1/2 cup raisins
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
3/4 cup unprocessed wheat bran or oat bran
1 large egg, lightly beaten
1/2 cup low-fat milk
1/2 cup spiced apple butter
1/2 cup packed light brown sugar or 1/4 cup Splenda Sugar Blend for Baking
3 tablespoons molasses
1 cup finely diced peeled apple
1. Preheat oven to 375°F. Coat 12 standard 2 1/2-inch muffin cups with cooking spray. Place raisins in a small bowl and cover with hot water. Set aside.
2. Whisk whole-wheat flour, all-purpose flour, baking powder, salt and cinnamon in a large bowl. Stir in bran.
3. Whisk egg, milk, apple butter, brown sugar (or Splenda), oil and molasses in a large bowl until blended. Make a well in the dry ingredients and pour in the wet ingredients. Drain the raisins; add them and the diced apple to the bowl. Stir until just combined. Scoop the batter into the prepared pan (the cups will be very full).
4. Bake the muffins until the tops spring back when touched lightly, 18 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.
NUTRITION INFORMATION: Per muffin: 197 calories; 6 g fat (1 g sat, 3 g mono); 18 mg cholesterol; 35 g carbohydrate; 4 g protein; 4 g fiber; 144 mg sodium; 221 mg potassium.
Nutrition bonus: Fiber (16% daily value).
2 Carbohydrate Servings
Exchanges: 2 starch, 1 fat
Per muffin with Splenda: 2 Carbohydrate Servings; 187 calories, 31 g carbohydrate
TIP: Wrap leftover muffins individually in plastic wrap, place in a plastic storage container or ziplock bag and freeze for up to 1 month. To thaw, remove plastic wrap, wrap in a paper towel and microwave on Defrost for about 2 minutes.
Magnificent Magnesium
Why magnesium? Without enough of the mineral, triglycerides can soar and HDL levels can drop -- a combo that's linked to cholesterol-packed gallstones. Just about any whole-grain food will boost your magnesium intake better than white-flour products, so check labels closely and make the swap. Here's what to look for.
Magnesium
Benefits:
Magnesium is essential for many basic cellular processes. It’s required for energy metabolism and is involved in muscle contraction, normal heart function, calcium absorption, and nerve impulse transmission.
RealAge Optimum:
Women should get 400 mg of magnesium per day, and men should get at least 333 mg from food or supplements. Getting this amount will make your RealAge as much as 0.9 years younger.
You should consult your physician about your magnesium intake if you’re pregnant or lactating, have kidney disease or diabetes, are on a low-calorie diet, or are taking digitalis preparations or diuretics (water pills).
Good Sources:
Magnesium is found in whole grain breads and cereals. Other foods containing magnesium include:
Tofu, 120 grams
130 mg
Soybeans, 1/2 cup
80 mg
Cashews, 1 ounce
80 mg
Tomato paste, 1/2 cup
75 mg
Salmon, one average-sized steak (4 ounces)
60 mg
Spinach, 1/2 cup
60 mg
Oatmeal, 1 cup
55 mg
Peanuts, 1 ounce (thirty nuts)
50 mg
Potatoes, baked or sweet, one large
45 mg
Fortified cereals (bran or wheat), 1 ounce
40 - 50 mg
Shrimp, 3 ounces
40 - 45 mg
Brown rice, 2/3 cup
40 mg
Watermelon, with rind, 2 cups
22 mg
From: Real Age - available free on the web
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