Granola is one of the healthy cereals that is often used as a choice for breakfast. Not only because of its delicious taste, but the many benefits of granola and its ease of serving also make this food popular with many people.
The benefits of granola are thanks to the variety of nutrients contained in its basic ingredients. The content of granola can be varied. Average granola is a mixture of oats, nuts, grains, dried fruits, spices, and sweeteners, such as honey or sugar.
For the breakfast menu, granola is generally served with yogurt or low-fat milk. However, not only for breakfast, you can also serve granola with ice cream as an option for a healthy snack in the afternoon.
Nutrient Content in Granola
In 30 grams (± 4 tablespoons of granola), there are about 140 calories. In addition, it also contains a variety of nutrients that are beneficial to the body, including carbohydrates, fiber, protein, fat, minerals (manganese, phosphorus, magnesium, zinc, potassium, iron, selenium) and vitamins (vitamin E, thiamin, vitamin K, riboflavin, vitamin B6, folic acid).
Here are some benefits you can get from granola:
1. Maintain heart health
Oats are the raw material of granola. Oats contain beta glucose which plays an important role in maintaining heart health. Beta glucose is a type of fiber that is useful for reducing the level of cholesterol and bad fats in the blood, which are two conditions that increase the risk of heart disease.
2. Maintain intestinal health
High-fiber ingredients in granola, such as oats, nuts, grains, and dried fruit, can help maintain intestinal health by promoting bowel movements and increasing the production of healthy bacteria in the gut. That way, you will avoid various digestive problems, such as constipation and irritable bowel syndrome.
3. Fight excess free radicals
Ingredients such as grated dried coconut, grains, and nuts in granola contain many nutrients that have antioxidant properties, such as selenium and vitamin E. These antioxidants help reduce the damage to the body’s cells by neutralizing excess free radicals.
4. Reduce the risk of obesity
Granola is generally made from ingredients high in protein and fiber, such as nuts and grains. This high protein and fiber content can help you feel full longer.
Protein plays an active role in the production of hormones that can make you feel full. In addition, fiber can also slow down the process of emptying the stomach. That way, you will avoid the urge to overeat, and the risk of obesity will decrease.
Although it can bring many benefits, regular and large consumption of granola is also not recommended. Most people immediately rate granola as a healthy product. In fact, some granola products may be high in calories due to their sugar content and saturated fat.
So, you also need to be careful when buying granola products in the market. The composition and nutritional value information on granola packaging. Ingredients that may be present in granola and contain a lot of sugar and saturated fats, including chocolate, honey, syrup, bean jam, as well as added sugars and oils.
The composition of the product packaging is sorted from the largest to the smallest. So, choose granola products that incorporate ingredients such as whole wheat, nuts, and grains in the first order of the composition.
Instead, avoid buying granola products whose original composition order consists of sugar, syrup, chocolate, or even natural sweeteners such as honey.
Also, do not add too much-dried fruit to your granola. Although a source of fiber, dried fruit is also rich in sugar so consumption should be limited.
12th October 2020 15:20