Oatmeal is known to reduce cholesterol by virtue of its high soluble fiber content, something that granola also possesses and allows you to add versatility to your meals. Fiber actively promotes the excretion of cholesterol in stool by acting as a kind of sponge that traps the cholesterol and removes it from circulation. Just be sure to get granola that is not fortified with artificial fats, as they may worsen your cholesterol problem and defeat the purpose of it in the first place. 4. Improves Energy Levels Gingerbread Granola: This granola includes molasses and extra warming spices, plus coconut flakes, dried cranberries and chopped candied ginger. Perman, Cindy (2013-01-15). New York Curiosities, 2nd: Quirky Characters, Roadside Oddities & Other Offbeat Stuff. Rowman & Littlefield. ISBN 978-0-7627-7496-8. Fats like vegetable oil, coconut oil, and nut butters are often included to help bind the ingredients, add flavor, and aid in the toasting process. However, these can supply excess calories. Eating more than the specified portion may lead to unwanted weight gain, increasing your risk of obesity and metabolic disease ( 18).

Amlen, Deb (14 August 2019). " 'What We Have in Mind Is Breakfast in Bed for 400,000' ". The New York Times. Archived from the original on 28 March 2022 . Retrieved 27 March 2022. Triple Coconut Granola: This recipe calls for coconut oil, large coconut flakes and shredded coconut.

Healthy Granola Ingredients

chopped and flaked nuts (such as hazelnuts and almonds – about double the amount of chopped to flaked) Break up the granola once it’s cooled by stirring in sultanas or raisins. Keep in a sealed container for up to a month. Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools. Not sure what benefits you can see from granola consumption? Read on and find out more! Nutrition Info of Granola (per 100g) Reduce blood sugar. Whole grains, dried fruit, nuts, and seeds may help reduce and control blood sugar levels, particularly in people with obesity or prediabetes ( 12, 13, 14).

Don’t bake the granola too long—just until it’s lightly golden on top, as described. It might not seem like it’s done yet, but it will continue to crisp up as it cools. Over-baking the granola seems to break the sugar bonds. Some granolas have nearly 4 teaspoons (17 grams) of sugar in a single serving. Because it’s common to eat more than the standard serving size, you could be getting a substantial amount of sugar in just one bowl.Spread in 1-2 roasting tin/s and cook for 30-40 minutes until golden, tossing occasionally with a spatula so the granola browns evenly For fresh citrus flavor, stir fresh citrus zest (up to 2 teaspoons) into the mixture before baking. I love adding orange zest, in particular. I added cinnamon to this batch for some subtle warming spice. Ground ginger (use half as much) and pumpkin spice blends are other options. Dried Fruit

Additionally, the U.S. Department of Agriculture (USDA) recommends limiting sugar intake to 10% of your total daily calories, which equates to about 12 teaspoons (50 grams) of sugar for someone following a 2,000-calorie diet ( 19). Lastly, let the granola cool completely before breaking it up. I’ve even left it on the pan overnight, covered. Just a small 100-gram serving of granola contains close to 50% of the recommended intake of vitamin E, the vitamin that plays a key role in the maintenance of skin health. Vitamin E is said to have a UV reflective ability that minimizes the amount of rays that can penetrate and cause damage to skin cells. 7. Great Source of Vegan Protein The Nibble: Granola Girl. Part 1, the History of Granola". Archived from the original on 28 January 2020 . Retrieved 6 April 2020. Additionally, high-fiber foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control ( 6, 7) Other potential health benefitsInstead, the first few ingredients should be whole foods, such as oats, nuts, seeds, and dried fruit. Stir together porridge oats, sunflower seeds, sesame seeds, chopped and flaked nuts, wheatgerm, desiccated coconut, ground cinnamon, vanilla extract and salt in a large bowl. Heat the oven to 160°C/140°C fan/gas 3. Finally, you can make granola yourself to minimize or eliminate added sugar and fat. However, remember that nuts and seed are still calorie-dense, so be sure to watch your portions even for homemade varieties. Summary

Oil helps make this granola crisp and irresistible. I prefer unrefined coconut oil, which is delicious (you can barely taste the coconut, if at all) and produces the perfect texture. Crunchy-granola Definition & Meaning". dictionary.com. Archived from the original on 7 January 2023 . Retrieved 6 January 2023. Provide many antioxidants. Ingredients such as coconut, chia seeds, and Brazil nuts are good sources of inflammation-fighting antioxidants like gallic acid, quercetin, selenium, and vitamin E ( 15, 16, 17). I used pecans and pepitas (green pumpkin seeds) to make this batch. Other options include walnuts, which are rich in Omega-3s, whole or slivered almonds, cashews, peanuts, pistachios, macadamia nuts and sunflower seeds. Unrefined OilImprove gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals ( 11). Granola is a food consisting of rolled oats, nuts, seeds, honey or other sweeteners such as brown sugar, and sometimes puffed rice, that is usually baked until crisp, toasted and golden brown. The mixture is stirred while baking to avoid burning and to maintain a loose breakfast cereal consistency. Dried fruit, such as raisins and dates, and confections such as chocolate are sometimes added. Granola is often eaten in combination with yogurt, honey, fresh fruit (such as bananas, strawberries or blueberries), milk or other forms of cereal. It also serves as a topping for various pastries, desserts or ice cream. Muesli is similar to granola, except that it is traditionally neither sweetened nor baked. What’s more, you should carefully consider serving sizes, which vary from 2 tablespoons (12.5 grams) to 2/3 cup (67 grams). Particularly small serving sizes can be misleading, as you’re likely to consume more than that amount. Granola contains moderate amounts of iron which is extremely beneficial, especially if you are vegetarian and do not consume animal-based products to get your iron. Just have your granola with a piece of fruit rich in vitamin C to enhance the absorption of iron and increase your blood building capacity. 10. Can Help Manage Migraines