4. Muffins and pastries
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Commercial muffins often rival cake in sugar and portion size, sometimes spanning two intended servings. Add ins like chocolate chips and sugary crumble toppings raise simple carbohydrate load while saturated fats from butter or shortening reduce nutrient density. Croissants and puff pastries are refined flour layers laminated with fat, offering minimal fiber or protein. If choosing a muffin, aim for one clearly fruit and nut based with visible whole ingredients and moderate size, and pair with a protein like cottage cheese to slow digestion. Better yet, prepare a batch at home using mashed banana, grated carrot, oats, and modest sweetener so you control both sugar and fat. Keep pastries in the occasional treat category, not a default morning staple.
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