When you go to your local shop, you will find yourself staring at a whole aisle of granolas, oats and cereals. You will find different flavours, some with dried fruits, some with nuts and a whole lot of varieties.
We generally think that granola is a healthy option for breakfast or even for a snack. We often categorise it as healthy as it provides us with fibre, minerals and proteins and it can be quite filling.
What is granola?
Granola is a type of a breakfast cereal that is usually made op of oats, nuts, seeds and dried fruits. It is usually coated with a sweetener like honey to provide crunch and sweetness which makes it very tasty.
Sometimes, they use puff rice that gives the crunchy and crispy texture that can be mixed with different sugars. Often times, we combine granola with fresh fruits (bananas, peaches, apricots) and berries (blueberries, strawberries, blackberries) and we put yogurt, milk and honey.
Granolas are really dense since it can be a combination of oats, seeds and fruits. Having said that, this can be high in carbohydrates and calories that can be very useful to active people because it can provide energy to fuel them for the day.
Granola’s Nutritional Facts
Granolas are known to be high in protein, micronutrients and fibres. These components generally make granola a healthy option for breakfast.
Granolas are usually made up of whole grain oats and oats are known to be good source of fibres. This can aid in digestion and help in lowering cholesterol in the body. Oats are also rich in vitamins and minerals like Copper, Manganese, Iron, Phosphorus and Vitamin B – which are all needed for the body to reach optimum health function.
Nuts contain healthy fats and, also, dietary fibre. They are rich in Vitamin B and Vitamin E that can boost one’s immune system. Minerals that are present in nuts are Potassium, Iron, Zinc.
Dried fruits present in granolas contains Potassium and sugars. They will also be rich in fibres that will aid in digestion.
Granola’s nutrients will all depend on what it is made of. Generally, if granolas are made up of nuts it will be more rich in protein. If it is made up of oats, it will be rich in fibre and if it is made up of dried fruits it will be high in sugar.
Benefits of Granola
Granola can bring about health benefits because of its common ingredients. Some of them are:
Helps lower cholesterol
Since granola is rich with dietary fibres, this can increase the level of HDL (good cholesterol) and lower the LDL (bad cholesterol) in the blood. This will also help remove the accumulation of plaques that are building up in the arteries and will promote healthy cardiovascular function.
Aids in digestion
Granola being rich in fibre, both soluble and insoluble, it can add to the bulk and helps bowel movement. They can relieve constipation and other digestion issues. This can increase digestion time and will make you feel satiated and full.
Improve blood pressure
Whole grain oats are known to improve blood pressure because of the it has a high fibre content. It helps the cardiovascular system and reduces the risk of heart problems.
May help in weight loss
The fibre content in granola makes you full once it absorbs water inside the stomach. This will make you feel full and will reduce appetite and can lead to weight loss. Granola is also low in Sodium which can cause water retention and weight gain.
Improve skin condition
Vitamin E can be found in granola. This vitamin will protect your skin from damage like premature aging, sun damage, wrinkles, etc. Alpha Tocopherol (Vitamin E) can help skin, nails and hair retain their integrity.
Is Granola healthy?
Granola is loaded with vitamins and minerals which can help the body maintain its function. It is loaded with ingredients that have healthy benefits, that is why it is considered as a ‘healthy food option’ and used as replacement for cereals.
As discussed above, it can be consumed and can result to numerous benefits including gut health and boosting energy but we must remember that granola is carbohydrates cooked in fats – and this can be dangerous to one’s health.
This is not allowed when you are doing Ketogenic Diet nor in the Induction Phase 1 of Atkins diet since it contains sugar and is high in carbohydrates. It is believed that granola can spike insulin and cause insulin resistance which can lead to weight gain and other health conditions
Some of the granolas in shops, just like most of the cereals you can buy, are loaded with hidden sugars. They are typically named: Corn Syrup, Dextrose, Fructose, High Fructose Corn Syrup, Maltose, Sucrose, Honey, etc. Most of the granolas will contain two or more of these sugars.
Tips in Eating Granola
Since we now know that granola can be loaded with sugar, we must be very aware of the sugar content of the granola we are buying.
As much as possible, you can make your own granola and can follow a healthy recipe and eliminate as much sugar as you can. If you can’t do your own granola due to time constraints, just make sure that you read the label. Knowledge with the ingredients is a key to ensuring that you only eat what is healthy and you avoid the food loaded with unhealthy ingredients.
Knowledge about the proper serving size is very important as granola is a calorie-dense food. You should be aware of how much sugar is in one serving portion. It is always advised to use a smaller container for your granola. A mug will be better than a bowl.
The bottom line is to eat granola in moderation and make sure to listen to your body.
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