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.
- Quaker Natural Granola Oats, Honey, Raisins and Almonds - Two 34.5oz Bags, Set of 2
- Includes 2 (24oz) boxes of Quaker Simply Granola Oats, Honey, & Almonds
- Oats and honey go together like, well, oats and honey. Some flavor combinations are hard to improve on.
- With the flavor of sliced almonds, this crunchy combo is great both hot and cold, and might have you wishing you could eat...
- Excellent source of fiber (contains 7g total fat per serving), 42g of whole grains per 64g serving
- No artificial flavors or added colors
- Contains: 1 Pouch of Nature's Path Pumpkin Seed + Flax Granola, 24.7 ounces
- Small clusters of crunchy granola are dotted with pumpkin and flax seeds, while a hint of cinnamon adds warmth and a dash of salt...
- Full of omega-3 heart-healthy flax seeds and protein packed pumpkin seeds, this crunchy organic granola is a delicious and healthy...
- A single serving comes with 5 grams of fiber and 6 grams of plant based protein!
- Packed in a re-sealable pouch
- GOODNESS OF NATURE: A delicious combination of oats, sweetened honey and granola for goodness that comes from nature
- PROTEIN: Provides 13g of protein per serving for a granola snack that gives you the energy you need
- WHOLESOME INGREDIENTS: Granola with no artificial flavors, no artificial colors and no high fructose corn syrup
- BREAKFAST FOOD OR SNACK: Enjoy as a crunchy topping over yogurt, pour a bowl with milk for a breakfast food or take along for on...
- CONTAINS: One 17 oz family size resealable bag of Nature Valley Oats and Honey Protein Granola
- Contains 1 - 16 ounce box.Excellent source of fiber; contains 4g total fat per serving.
- Great Grains Cereal is a great start to your day
- 32g of Whole Grains per serving - Nutritionists recommend eating 3 or more servings of whole grain foods per day (about 16g whole...
- Heart Healthy - Diets rich in whole grain foods and other plant foods, and low in saturated fat and cholesterol
- OATS & HONEY ORGANIC GRANOLA: Made with organic whole grain oats and golden honey; Comes in a convenient, resealable pouch for...
- NON-GMO: USDA certified organic non-GMO granola
- WHOLESOME INGREDIENTS: Made with 35 grams of whole grain and three grams of fiber per serving
- NO ARTIFICIAL INGREDIENTS: Contains no artificial flavors, colors or sweeteners
- CONTAINS: 11 oz
- NO ADDED SUGAR: This granola is sweetened with fruit with no added sugar; Comes in a convenient, resealable pouch for maximum...
- BLUEBERRY VANILLA GRANOLA: Enjoy this tasty blend of whole grain oats, date powder, blueberries and natural vanilla flavor
- NON-GMO: USDA Certified Organic non-GMO granola
- WHOLESOME INGREDIENTS: This organic granola has 27 grams of whole grain per serving
- CONTAINS: 11 oz
- CRUNCHY GRANOLA: Enjoy crunchy, whole grain goodness bursting with honey flavor for a snack that helps give you the energy you...
- WHOLE GRAIN: This granola provides 14g of whole grain per serving (at least 48g recommended daily)
- FAMILY SIZE: We pack 32 granola bars into each 24 oz family size pouch of these granola crumbles - that's 50% more granola than...
- TASTY OPTIONS: Add milk for a satisfying breakfast food, enjoy as a crunchy topping over yogurt and oatmeal, or take with you for...
- CONTAINS: One 24 oz Family Size resealable bag of Nature Valley Oats and Honey Crunchy Granola
- 34G Whole Grains Per Serving
- It's Our Mission To Provide A Wide Range Of Organic And Non-Gmo Products At Prices That Won'T Burn A Hole In Your Favorite Pants....
- It'S Hard To Say Which Part Of This Granola Is More Impressive, Its Deliciousness Or Its Organic-Ness. Clusters Of Organic Oats...
- 365 by Whole Foods Market products give you that dance-down-the-aisles feeling, virtual aisles too! Our huge range of choices with...
- An Amazon brand
- Contains 1- 11.5 Ounce Resealable Pouch of Love Crunch Organic Dark Chocolate and Red Berries Granola
- Treat yourself with our Dark Chocolate and Red Berries granola and uncover the sweet taste of freeze-dried strawberries and...
- This delicious, sweet snack is the perfect companion for that long road trip or midday break. Each serving delivers a fruity...
- Our premium granola is Non-GMO Project verified, Certified USDA Organic, vegan, and kosher, and includes wholesome and 100%...
- For every Love Crunch product purchased, we'll donate an equal amount to food banks in food or cash through our Bite4Bite program....
- CRUNCHY FRUIT AND NUT GRANOLA: Organic granola made with whole grain oats, crisp rice, raisins, sunflower seeds, almonds and...
- NON-GMO: USDA certified organic non-GMO granola
- WHOLESOME INGREDIENTS: Contains 33 grams of whole grain and four grams of fiber per serving
- NO ARTIFICIAL INGREDIENTS: Contains no artificial flavors, colors or sweeteners
- CONTAINS: 11 oz
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:
- Cereals: oat flakes, corn, buckwheat or rice; puffed wheat, quinoa, or rice.
- Dried fruit: nuts, almonds, peanuts, cashews, hazelnuts, pistachios.
- Dehydrated fruit: raisins, blueberries, plums, cherries, apricots, strawberries.
- Oilseeds: sunflower, pumpkin, flax, chia, sesame, or amaranth seeds.
- Oil: sunflower, olive, or coconut oil.
- Sweeteners: honey, rice syrup, coconut sugar, fruit puree, date syrup, xylitol, or stevia.
- 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.
- Complex slow-release carbohydrates: between 50 and 60%.
- Simple sugars: about 20-25%. Variable percentage depending on the quantity of sugar present.
- Dietary fiber: about 6%. Variable percentage depending on the ingredients used.
- Protein: between 8% and 10%.
- Fat: between 9% and 25% depending on the quantity of dried fruit, oilseeds, and oil present. Most fats are monounsaturated and polyunsaturated (omega-3)
- Vitamins: B complex (B1, B2, B3 and folic acid)
- 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:
- 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.
- 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.
- Bake at medium temperature for 10 minutes. After that, mix the ingredients again with the spatula and cook for another 5 minutes.
- When the Granola has a slightly golden color, remove from the oven and leave to cool to room temperature.
- Put the Granola in a glass container with a lid; it will keep for seven days out of the refrigerator.
- 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:
- Classic Granola: prepared with oats, honey, dried fruit, raisins, oil, and grated coconut.
- Vegan Granola: honey is replaced with stevia, xylitol, rice syrup, coconut sugar, banana or Manzana puree, or date syrup.
- 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.
- Protein Granola: it is classic Granola enriched with whey protein (Whey protein) or with proteins isolated from soy.
- 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.
