Granola is often seen as a healthy food. It’s a breakfast or snack choice for many. But, like all foods, there’s more to it than that. We’ll take a deep dive into what goes into granola in this article. We’ll find out how wholesome it really is. We’ll also outline the pros and cons of eating it every day. Don’t worry, we’ve got tips on how to pick the best granola. And for the creative cooks out there, we’ll share some DIY granola tips too.
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First things first. What exactly is granola? It’s a breakfast cereal much like muesli. The key difference? Granola is typically coated with honey or maple syrup. It’s then baked to get that unique crunch we all love.
Here’s a quick peek inside the average granola mix:
Knowing what’s in granola nutrition helps us know what it does to our health. Sure, each brand or recipe is different. But here is a broad look at its nutrition facts.
Granola (45g serving without milk) usually has about 200 to 250 calories.
Keep a watch on the size of your serving. Caldense granola can lead to overeating. Keep portions checked to control calories and sugar.
Macro what? Don’t worry. It’s just a fancy term for carbs, proteins, and fats. Here’s what granola delivers:
Macronutrient Category | Amount per 45g Serving |
Carbohydrates | 20-30g |
Proteins | 5-10g |
Fats | 5-15g |
Granola mainly contains carbs. Where do these come from? The oats, dried fruit, and added sweeteners. Carbs are needed for our bodies. They are our main energy source.
Nuts and seeds in granola offer some protein. Proteins are necessary for growing muscles and repairing tissues.
The fat in granola comes mostly from nuts, seeds, and oils. Some fats like unsaturated fats are good for us. Others like saturated fats, but not so much. We should only eat these filled amounts.
Granola can give us many essential vitamins and minerals.
Vitamin/Mineral | Function |
Iron | Supports blood cell production and immune system |
Zinc | Plays a role in cellular metabolism and immune function |
Magnesium | Crucial for energy production and muscle function |
B Vitamins | Vital for energy metabolism, brain function, and immunity |
Vitamin E | Acts as an antioxidant, protecting cells from damage |
Research suggests that granola may increase the amount of good intestinal flora. I recommend you may consume granola bars but in moderate amounts.
Dr. Siddharth Gupta, B.A.M.S, M.D
The nutrient makeup of granola can differ. Nevertheless, eating it can have several health perks.
Due to the protein, granola can keep you feeling full longer. This might help control hunger and make digestion better.
How does granola do this? It’s all about the fibre content. Fiber adds weight to your stool. That can prevent constipation and help you pass stool regularly.
Granola’s ability to lower blood pressure benefits your heart health as well. It relieves strain on the cardiovascular system and reduces the risk of atherosclerosis, strokes, and other potentially fatal conditions.
Busy schedule or need a quick pick-me-up before running? Granola can be your best friend. It’s easy to carry and doesn’t go bad quickly.
A form of fibre called beta-glucan, which is believed to lower LDL (bad) and total cholesterol—two risk factors for heart disease—is found in oats, a major ingredient of granola bars.
Dr. Rajeev Singh, BAMS
Eat granola on the regular, and you might experience benefits like:
Oats, a main ingredient in granola, contain a soluble fibre called beta-glucan. This may help lower cholesterol which may thus help lower the risk of heart disease.
The carbs in granola provide the body with much-needed energy. Eat it before a workout or during a hectic day, and you’ll feel recharged.
Oats, nuts, and seeds have fibre and polyphenols. These can lead to a healthy and diverse gut-bacterial balance.
Granola has low levels of vitamin C, a natural antioxidant. Vitamin C boosts the immune system, helps stimulate the white blood cells, and possibly may be helpful to prevent cancer from forming or spreading.
Granola contains a significant amount of iron, which helps to alleviate many of the symptoms of anaemia.
Granola is high in vitamin E, also known as alpha-tocopherol, and a daily serving can supply nearly 20% of your daily requirement. Vitamin E influences several bodily processes, including protecting your skin from premature ageing, sunburn, and wrinkles.
Granola offers plenty of nutritional value, thus benefiting pregnant women who require the necessary vitamins to help their body function at an optimal level. It contains folate, a natural source of folic acid, promoting healthy pregnancy and preventing birth challenges in unborn children.
Another reason that many hikers, campers, and athletes bring granola on their trips is its concentrated form of energy helps them get that extra boost when they need it the most. It does not overload your body with sugars, which will eventually cause you to crash or feel sluggish, but instead provides you with manganese, which is one of the least discussed but most essential minerals in the body.
One of the most valuable benefits is that it helps people suffering from migraines and lessens their suffering. This is because granola contains high levels of manganese which has an anti-inflammatory effect on the body, promotes healthy blood circulation, nourishes blood vessels, and improves the elasticity of the blood vessels
Also Read: Is Jello Good for You? Unraveling the Truth through Nutritional Science
Like any food, granola also has some possible downsides.
Some granolas are high in added sugars. Eating too much sugar comes with an increased risk of health problems. These include obesity, type 2 diabetes, and heart disease.
Natural sugars from ingredients like dried fruit are okay. But, the added sugars used to sweeten granola can be harmful. It’s important to limit how much of these we consume.
Granola is high in calories. Eat a lot, and you might end up gaining weight. So, always keep an eye on how much you’re eating.
Some granola recipes or brands have a lot of saturated fat, often from ingredients like coconut oil. A diet high in saturated fat can harm your heart. Hence, aim for granola packed with more unsaturated fats, such as nuts and seeds.
You can make granola work for you. Here’s how:
Always read the ingredient list on the pack. Stay away from any product where added sugars are listed early. Check the nutrition facts label for the total sugar in each serving.
Go for granola with more protein and fibre. These usually come from ingredients like nuts, seeds, and whole grains.
Try to pick granola that’s high in healthy unsaturated fats. These mainly come from items like nuts and seeds.
How much should you eat? Check the serving size suggestion on the pack. Stick to it to avoid overeating and consuming too many calories.
You can also make your own granola at home. That way, you control what’s going in it. You can tailor it to your needs and tastes.
Pick your favourite nuts and seeds. Mix them with whole-grain oats and unsweetened dried fruits. Voila, you’ve got your very own granola mix.
When you make your own granola, you decide how sweet it is. You could even swap in unsweetened applesauce or mashed bananas for added sweeteners.
Don’t get stuck in a rut. Try something new like adding cinnamon or ginger. Mix in various nut butters for a unique taste and texture.
Though we eat granola in a bowl with milk, you can get more creative. Consider these options:
Granola is a versatile food that is also tasty. Choose wisely, and it can offer a lot of health benefits. Be aware of potential negatives like added sugars and hidden calories. Opt for healthier brands, keep serving sizes in check, and you can enjoy granola guilt-free. You can also try making your own. You’ll be able to control what goes in and can alter it to suit your tastes and needs.
Also Read: Is Oatmeal Good for Weight Loss? A Science-Based Exploration
Yes, it can be. Provided you eat it in moderation. Go for a healthier choice with less added sugars and fats. And pay attention to the suggested serving size.
For one meal, a 1/4 to 1/2 cup serving should do. It depends on the brand or recipe you’re using. Keep a close watch on how much you’re eating to keep from over eating.
Yes, it can. Go for a low-sugar option and watch how much you eat. Make sure it’s in line with your general meal plan. If you’re not sure, ask a healthcare professional or dietitian for advice.
Oats are often seen as healthier than granola. That’s because they don’t contain added sugars or fats. But if the granola uses whole grain oats and minimal added sugars and fats, that can be a good choice too.
Yes, granola can be eaten daily. As part of a balanced diet and if the portions are checked. Go for healthier options with less added sugars and saturated fats to get the most out of it.
Granola often contains common allergens like nuts, seeds, and gluten-containing grains like oats. If you have allergies or sensitivities to these ingredients, it’s important to carefully read the labels or choose granola specifically labelled as allergen-free or gluten-free.
Some individuals may experience digestive discomfort, such as bloating or gas when consuming granola due to its high fibre content. If you have a sensitive digestive system, start with small portions and gradually increase your intake to allow your body to adjust.
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Every mother will agree – feeding kids is a cumbersome and tiresome task. And things get insanely tricky when it comes to feeding them anything ‘healthy.’ Kids, these days are extremely finicky when it comes to eating right and with the plethora of junk options available it’s nowhere close to easy when it comes to convincing the brats and bring them onto a healthy plate.
So, if you are already tired and losing the steam running after your little ones, these instant and highly healthy snacking ideas should breathe a new lease of life into your super hectic schedule. Why? Because we bring you 4 interesting healthy snack ideas for kids!
Most kids love to munch on chocolate bars. Now, you can replace these unhealthy bars with some very healthy granola bites. Here’s a quick snapshot of this highly yummy recipe:
Oats is a versatile ingredient that has enough fibre and proteins for the kids. Because of its neutral taste, it can be used as a savoury as well as a sweet snack. Flax seeds improve brain function and boost the development of eyes and brain tissue in kids. And the benefits of honey are numerous. Together, this snack is an excellent combination of healthy goodness for the kids.
Despite expert recommendations, most toddlers consume sugary drinks and more sweet and salty snack foods than fruits and vegetables, Healthy snacks help manage kids’ hunger and boost nutrition and may help prevent overeating at meals.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Pizza and healthy? Yes, that’s indeed possible! Make the bread at home using multi-grain aata or pick up a packet of whole-wheat pizza dough at a grocery store near you!
And to make a lip-smacking version of the toppings follow the below recipe:
As soon as you mention Pizza, the image it paints is that of a high-fat frozen food delight that has no good whatsoever. But with a whole wheat pizza dough, the pizza base is low in calories and fat. Your child will gain fibre, essential nutrients and complex carbohydrates. Additionally, a pizza is a great way to get the kids to eat veggies.
Healthy snacks help manage kids’ hunger and boost nutrition. Snacks can keep them from getting so hungry that they get cranky. Snacks may help prevent overeating at meals. And for picky eaters of all ages, snacks are a chance to add more nutrients to their diets.
Dr. M.G. Kartheeka, MBBS, MD
A favourite any time snack, this one is loaded with almonds, uses coconut oil instead of butter and honey instead of sugar. Therefore, it surely can’t get healthier than this!
For those who struggle to get their kids to eat dry fruits, this chocolate chip cookie recipe with almonds instead of flour is heaven-sent. And almonds contain healthy fats, proteins, magnesium, fibre and vitamin E.
Don’t fret at the thought of the kid asking you for popcorn! Give it to them but of course, the nutritious way.
Also Read: Is Granola Good For You: Unraveling the Truth Based on Nutrition Science
Getting children to eat healthy foods is a tough task, but these healthy snack ideas and with a little innovation can be a success!
Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation