Delicious, crunchy, and nutritious, the Granola shouldn’t be missing from a healthy diet. Its classic recipe includes only oats, walnuts, and honey, but nowadays, you can use different combinations of ingredients. How to choose the best Granola? What is the appropriate portion? Is it a product with an excess of sugars? In this guide, you will find all the answers to your questions!

Granola is an excellent source of complex carbohydrates, fiber, and healthy fats. Thanks to the high caloric intake, it is an ideal product for athletes, children, and vegetarians. Also, this crunchy blend helps calm appetite, fight constipation, and decrease cholesterol.

Here we had listed out the best quality of the best granola cereals that are given below.

RANK NO. 1
Cascadian Farm Organic Granola, Blueberry Vanilla Cereal, 15.2 oz
  • CRUNCHY GRANOLA: Made with organic whole grain oats
  • NON GMO: Certified organic granola cereal made without GMOS or synthetic pesticides.
  • ORGANIC SNACK: Made with Fair Trade Certified ingredients and contains no artificial flavors.
  • WHOLESOME INGREDIENTS: Made with 27 grams of whole grain and 4 grams of fiber per serving.
  • BOX CONTAINS: 1 box, 15.2 oz
SaleRANK NO. 2
Quaker Protein Granola, Oats Chocolate, & Almonds, 18oz Boxes (2 Pack)
  • Includes 2 (18oz) boxes of Quaker Protein Granola, Oats, Chocolate, & Almonds flavor
  • 10g of protein per serving, the delicious taste of chocolate & almonds, a satisfying crunch and whole grain oats.
  • Enjoy with milk, over yogurt or on the go.
  • 34g Whole Grains per serving, good source of fiber
  • Naturally flavored with other natural flavors
RANK NO. 3
Quaker Simply Granola Honey & Raisin, Twin Pack
  • Includes 2 (24oz) boxes of Quaker Simply Granola, Oats, Honey, Raisins, & Almonds flavor
  • We asked ourselves how the taste of Quaker Oats, Honey & Almonds Simply Granola could get any better. One word – raisins.
  • Raisins are a great chewy counterpoint to the unbeatable crunchy deliciousness of our Oats, Honey & Almonds Granola.
  • Excellent source of fiber (contains 7g total fat per serving)
  • No artificial flavors or added colors
RANK NO. 4
gr8nola THE ORIGINAL - Healthy, Low Sugar Bulk Granola Cereal - Made with...
  • BULK BAG OF OUR SIGNATURE FLAVOR - Honey-sweetened with a dash of cinnamon and crunchy whole almonds, this is a delicious, clean...
  • NO REFINED SUGAR, SOY OR DAIRY - Every gr8 tasting bite is packed with nutrient-dense, wholesome ingredients and lightly sweetened...
  • HEALTHY, NON-GMO & LOW SUGAR - Our superfood granola cereals are made with whole grain oats, almonds, sunflower seeds, unsweetened...
  • MADE WITH PURE COCONUT OIL - The unique healthy fats found in coconut oil are used as a direct energy source to help fuel your...
  • ENJOYABLE ANYTIME, ANY WAY - Whether enjoyed for breakfast with milk, on yogurt or straight out of this large bag for a healthy...
RANK NO. 5
Nature's Path Organic Coconut Chia Granola, 12.34 Ounce, Non-GMO, 30g Whole...
  • Contains 1- 12.34 Ounce Box of Nature’s Path Organic Coconut Chia Granola
  • The crunchy texture and the sweet blend of dried coconut, whole grain rolled oats and vanilla flavor makes this granola the...
  • Boost your nutrition with this tasty granola, enriched with 30 grams of whole grains, dried coconut, and chia seeds for...
  • Our crunchy granola is Non-GMO Project verified, Certified USDA Organic, vegan, and kosher, made with nutritious, simple...
  • By choosing organic, you're choosing to nourish the soil, the environment, and yourself. Nature's Path believes in fair practices,...
RANK NO. 6
Cascadian Farm Organic Granola Cereal, Fruit and Nut, Value Size, 22.9 oz
  • GRANOLA CEREAL: A delicious blend of whole grain oats, raisins, cranberries, sliced almonds, and sunflower seeds, making it...
  • ORGANIC SNACK: Certified organic granola cereal made without GMOS or synthetic pesticides
  • EASY AND VERSATILE: Start your morning with a bowlful of organic granola, top your favorite Greek yogurt, or enjoy it by the...
  • HEALTHY INGREDIENTS: Made with high quality ingredients and contains no artificial flavors or artificial colors
  • CONTAINS: 22.9 oz
RANK NO. 7
Nature's Path Organic Pumpkin Seed and Flax Granola, 25 Lbs. Box, Non-GMO, Heart...
  • Contains 1- 25 Pound Box of Nature's Path Organic Pumpkin Seed and Flax Granola. Prepare to feed an army with this bulk box of...
  • This granola features deliciously crunchy clusters of organic oats and a hint of natural cinnamon sweetness. It's versatile,...
  • Boost your nutrition with this tasty granola, enriched with healthy fats from nutrient-dense pumpkin seeds and ALA omega-3 packed...
  • Our crunchy granola is Non-GMO Project verified, Certified USDA Organic, vegan, and kosher, made with nutritious, simple...
  • By choosing organic, you're choosing to nourish the soil, the environment, and yourself. Nature's Path believes in fair practices,...
SaleRANK NO. 8
NuTrail Nut Granola, Blueberry Cinnamon, No Sugar Added, Gluten Free, Grain...
  • DELICIOUS HEALTHY NUT GRANOLA : a no sugar added, Gluten-Free, Grain-Free, Non-GMO, Keto and Kosher Certified, only 1-3g Net Carbs...
  • NO WRONG WAY TO LOVE US : Enjoy our granola with milk as a Low-Carb, Low-Sugar, Keto Cereal, atop your favorite smoothie or...
  • SWEET OR SAVORY : Whether you’re making dinner or dessert our Low-Sugar, Low-Carb Nut Granola adapts to your needs.
  • ON-THE-GO : Our Low-Sugar, Low-Carb, Non-GMO, Keto Granola is perfect for your busy lifestyle. It can be a snack or a filling meal...
  • WE'VE BEEN CALLED : Best In Class Granola, Low Carb granola, Gluten Free Certified granola, Low Carb Snack, Low Sugar Snack
SaleRANK NO. 9
Bakery On Main Cranberry Almond Maple - Gluten Free Granola + Ancient Grains,...
  • INCLUDES: Six 11oz Bags of Bakery On Main's Cranberry Almond Maple Granola
  • ANCIENT GRAIN CRUNCHY CLUSTERS: Combining the delicious flavors of cranberry, almond, maple, and premium multigrain & bean crisps,...
  • EATING MADE EASY: We make it easy for you to eat safely by manufacturing all Bakery On Main items in our dedicated gluten-free...
  • CERTIFICATIONS THAT MATTER: Enjoy our worry-free granola with options including: Non-GMO Project Verified, certified Gluten-Free,...
  • FLAVOR ON THE FLY: Not only is our granola a delicious breakfast, but with its resealable zip top pouch, it's also perfect as an...
RANK NO. 10
Cascadian Farm Organic Granola, Oats and Honey Cereal, 16 oz (Pack of 6)
  • OAT AND HONEY GRANOLA: Made with organic whole grain oats and golden honey.
  • NON GMO: Certified organic granola cereal made without GMOS or synthetic pesticides.
  • ORGANIC SNACK: Kosher and contains no artificial flavors or artificial colors.
  • WHOLESOME INGREDIENTS: Made with 35 grams of whole grain and 3 grams of fiber per serving.
  • CONTAINS: 16 oz (Pack of 6)
RANK NO. 11
Quaker Simply Granola Oats, Honey, Raisins and Almonds, (2 pk./34.5 oz.) x2 AS
  • Contains whole grain oats
  • 1 serving contains 5g of both protein and fiber
  • 2 resealable bags to ensure freshness
  • 60-day shelf life

What Exactly Is Granola?

Granola is an energetic food consisting of a mix of different cereals, dried fruit, dehydrated fruit, oilseeds, sweeteners, and oil, which are toasted in the oven for a few minutes. The classic recipe calls for: oat flakes, walnuts, honey, oil, raisins, and grated coconut.

What Are the Ingredients of The Granola?

As we said, there is not a single recipe for preparing Granola. Indeed many combinations of ingredients have been created to satisfy consumers with different tastes and nutritional needs. What are the ingredients that cannot be missing from healthy Granola? Our list contains:

  1. Cereals: oat flakes, corn, buckwheat or rice; puffed wheat, quinoa, or rice.
  2. Dried fruit: nuts, almonds, peanuts, cashews, hazelnuts, pistachios.
  3. Dehydrated fruit: raisins, blueberries, plums, cherries, apricots, strawberries.
  4. Oilseeds: sunflower, pumpkin, flax, chia, sesame, or amaranth seeds.
  5. Oil: sunflower, olive, or coconut oil.
  6. Sweeteners: honey, rice syrup, coconut sugar, fruit puree, date syrup, xylitol, or stevia.
  7. Various spices and flavors: grated coconut, cinnamon, bitter cocoa, grated or candied citrus peel, ginger, sea salt, mustard, and dill (for salted granola recipes!)

What Ingredients Should Not Be Present in The Granola?

The problem with industrial Granola is the excessive content of added sugars and unhealthy fats. Many manufacturers have converted a product that was born as a healthy choice into a sugary snack only to make it more palatable. Here are the ingredients that should NOT be present in the Granola:

  • White or brown sugar.
  • Honey in excessive quantities.
  • Icing sugar.
  • Sweetened cereals.
  • Caramelized or praline dried fruit.
  • Dried fruit covered in chocolate.
  • Salted or fried dried fruit.
  • Drops of white or milk chocolate.
  • Dehydrated fruit glazed.
  • Excessive quantities of oil, especially refined oil.

What Nutrients Does Granola Contain?

Granola is a complete food from a nutritional point of view; in fact, it provides proteins, fats, carbohydrates, fiber, minerals, and vitamins. When prepared with good quality ingredients, it can be consumed daily.

  1. Complex slow-release carbohydrates: between 50 and 60%.
  2. Simple sugars: about 20-25%. Variable percentage depending on the quantity of sugar present.
  3. Dietary fiber: about 6%. Variable percentage depending on the ingredients used.
  4. Protein: between 8% and 10%.
  5. Fat: between 9% and 25% depending on the quantity of dried fruit, oilseeds, and oil present. Most fats are monounsaturated and polyunsaturated (omega-3)
  6. Vitamins: B complex (B1, B2, B3 and folic acid)
  7. Minerals: calcium, iron, magnesium, potassium, zinc, and phosphorus.

What Are the Health Benefits of Granola?

Granola is a complete food that contains almost all the nutrients necessary for maintaining health, for growth, and optimal development during childhood. Thanks to the nutrients, this product is considered a compliment for special diets and a “superfood” that promotes well-being:

  • Cardiovascular Diseases: the dried fruit and the chia or flax seeds present, provide omega-3. Oats, on the other hand, contribute to the consumption of soluble fiber, which reduces the intestinal absorption of cholesterol. All this helps to reduce cholesterol levels in the blood and arteries.
  • Constipation: the soluble fiber fraction of the Granola absorbs water and hydrates the stool, while the insoluble one stimulates peristalsis, which is the intestinal movement, favoring the evacuation.
  • It prevents hemorrhoids and colon cancer: constipation is a risk factor for both of these conditions. By combating constipation, the risk of hemorrhoids and colon cancer is reduced.
  • Provides calcium, iron, and zinc: these nutrients are critical for vegan people, who do not consume dairy products or meat.
    It represents a good source of vegetable protein: the mix of amino acids (the molecules that makeup proteins) of dried fruit, quinoa, and oats make Granola a good source of protein for vegetarians and vegans.

It is a recommended product for athletes: Granola provides energy for physical development, proteins for the development of muscle mass and potassium, calcium, and magnesium, which are minerals necessary for the contraction of skeletal muscle.

Why Is Granola Recommended for Regulating Intestinal Function?

In addition to relieving constipation, the oats contained in the Granola acts as a prebiotic. What is a prebiotic? It is a type of fiber that reaches the colon almost intact because the enzymes in our body cannot digest it.

Here, fiber will be used as a substrate, or nutrient, by “good” bacteria. Thanks to this, the intestinal bacterial flora remains in balance. Warning! Prebiotics and probiotics are not the same!

A probiotic is a beneficial micro-organism for health, which enters our body through food, as in the case of yogurt bacteria. Instead, as we have just seen, the prebiotic is an indigestible fiber that feeds the “good” bacteria of the intestinal tract.

How Do You Prepare Granola at Home?

Making Granola at home is simple and relatively quick. We can use different combinations of ingredients, always considering the tastes and needs of those who use them. The proportion to follow is six parts of dry ingredients (cereals, dried fruit, dehydrated fruit, and oilseeds) for 1 part of wet ingredients (honey and oil). Below we share our favorite recipe:

  1. Place 2 cups of oat flakes in a baking tray, together with 2 cups of other flaked or puffed cereals (wheat, rice, quinoa, corn), 1 cup of coarsely chopped dried fruit (almonds, walnuts, cashews), ½ cup of seeds and ½ cup of raisins.
  2. Mix ¾ cup of honey with ¼ cup of extra virgin olive oil (with a delicate flavor). Add the honey and oil mix to the dry ingredients and mix with a spatula to distribute evenly.
  3. Bake at medium temperature for 10 minutes. After that, mix the ingredients again with the spatula and cook for another 5 minutes.
  4. When the Granola has a slightly golden color, remove from the oven and leave to cool to room temperature.
  5. Put the Granola in a glass container with a lid; it will keep for seven days out of the refrigerator.
  6. You can consume the Granola alone or with yogurt, milk, vegetable drink, fruit, or fruit mousse.

Can Granola Help You Lose Weight?

Yes, despite being a product with a significant intake of calories and nutrients, Granola is a good option for anyone who wants to lose weight. It promotes a sense of satiety and calms the appetite for a few hours, thanks to its content of dietary fiber, healthy proteins, and fats, thus helping to stop eating between meals.

Furthermore, the crunchy consistency and the pleasant taste (sweet or salty) contribute to the palatability of the diet. By reducing the craving for other sweet products that normally have a high content of sugars, saturated fats, trans, and salt, Granola helps dieters to stick to the weight loss program.

If you are trying to lose weight, we recommend that you include Granola in your breakfast, perhaps accompanied by fruit and dairy products. People on a vegan diet can use drinks or yogurt prepared from almonds, cashews, or oats. It is important not to exceed the quantities in order not to hinder weight loss.

Athletes and Granola: What Is the Ideal Use?

Granola is a food that is digested and assimilated slowly; in fact, it takes about 2 or 3 hours for our body to absorb its nutrients. For this reason, it is not recommended as a pre or post-workout snack; in these cases, it is necessary to choose sources of energy and rapidly assimilable proteins.

Also, consuming Granola before training could create some digestive discomfort during exercise. The ideal is to eat Granola for breakfast or a snack, provided that at least three hours pass between the consumption of Granola and loosening. This superfood represents a good source of protein, calcium, iron, phosphorus, and magnesium for all athletes.

What Types of Granola Exist?

There are many types of Granola on the market, all prepared from the same groups of ingredients, but with different combinations and characteristics. Most people can consume any type of Granola, while those who follow a special diet will have to focus on products that are appropriate to their needs.

Here are the most common types of Granola:

  1. Classic Granola: prepared with oats, honey, dried fruit, raisins, oil, and grated coconut.
  2. Vegan Granola: honey is replaced with stevia, xylitol, rice syrup, coconut sugar, banana or Manzana puree, or date syrup.
  3. Gluten-free Granola: some types do not contain oats, which is replaced with gluten-free alternatives such as quinoa, corn, rice, or buckwheat. Instead, there are types of Granola prepared with gluten-free oats. Oats do not contain gluten; however, it could be contaminated if it is produced in factories where cereals with gluten are also processed.
  4. Protein Granola: it is classic Granola enriched with whey protein (Whey protein) or with proteins isolated from soy.
  5. Reduced Sugar Granola: honey is replaced with sugar-free sweeteners or with reduced sugar content, such as stevia, xylitol, fruit puree or date, or rice syrup.

What Is the Recommended Portion of Granola?

A portion with a weight between 25 and 40 (between ½ and ¾ cup) is generally recommended. However, the quantity may vary according to the needs of each. For example, for a sportsman or a child in full growth, the recommended portion is 5-6 spoons.

What Negative Effects Can Granola Have?

Granola is a very safe food for health. The only unpleasant effect it can cause is flatulence – due to the content of dietary fiber – if people who are not used to it. After a few days, however, the body gets used to it, and flatulence decreases considerably.

What Contraindications Does Granola Have?

Celiac and vegan people must purchase Granola that is suitable for their needs, therefore a gluten-free and honey-free product, respectively. Similarly, people with diabetes need to consume sugar-reduced Granola. Here we list the situations in which Granola is contraindicated.

  • Allergy to one (or more) of the ingredients, for example, nuts, sesame seeds, or honey.
  • People with irritable bowel or inflammatory conditions of the active gut, such as Crohn’s disease or ulcerative colitis.
  • Children under the age of 2 years, given the danger of dried fruit at this stage of growth. It can cause suffocation or even pneumonia due to inhalation of a fragment of dried fruit.
  • People with hypothyroidism who take levothyroxine should avoid Granola for breakfast because the fiber content can inhibit the absorption of thyroid hormone taken on an empty stomach before breakfast. During the rest of the day, these people can eat Granola without any problems.
Like this article? Share with your friends!

Read also:

No results found.

Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.
You need to agree with the terms to proceed