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6+ Surprising Health Benefits of Granola

a plate of granola | 6+ Surprising Health Benefits of Granola

Beauty & Health Benefits of Granola

Granola is a favourite breakfast topping or everyday snack since it is crunchy, sweet, and filling. It tastes great and is very healthy. There are several ways to appreciate it. For a hearty meal that can warm you up on a chilly day, sprinkle a little on top of yoghurt or ice cream, mix it with milk, or add hot water.

Granola is often thought of as a nutritious morning cereal. It's a toasted combination of rolled oats, nuts, and a sweetener like sugar or honey, but additional grains, puffed rice, dried fruit, seeds, spices, and nut butter may also be included.

However, certain components, such as chocolate, oils, and syrups, may contain a lot of sugar and fat.

When preparing your own granola, you may use a variety of ingredients, including:

  • Oats
  • Almonds
  • Walnuts
  • Chia seeds
  • Flaxseeds
  • Maple syrup, 
  • vanilla
  • flakes of coconut
  • Dried Fruits
  • Sunflowers Seeds

Although the health benefits vary based on the ingredients, this popular breakfast item is a nutritious and tasty snack.

Health Advantages

Granola is a nutrient-dense food because of these components' high fibre and excellent fat content. Here are some of the health benefits of granola consumption:

Weight loss

High-fibre meals, such as granola's oats and whole grains, fill you up and keep you feeling satisfied for longer. Eating a high-fibre diet may help you lose belly fat and body weight.

Preventing Disease

Antioxidants included in dried fruit and nuts, such as vitamin E, may help to reduce inflammation in the body. Antioxidants protect cells from damage that may lead to major illnesses like cancer.

Improves Blood Pressure 

Flaxseeds, fruits, and whole grains, for example, have been demonstrated to lower blood pressure (high blood pressure). Making dietary and lifestyle adjustments, such as eating a diet rich in whole grains and vegetables, may help you use less medicine.

Reduces Cholesterol levels 

Low-density lipoproteins (LDL), or "bad" cholesterol, have been shown to be reduced by beta-glucan, a chemical found in oats. LDL cholesterol clogs blood vessels, causing heart disease and other problems.

Quinoa and teff, two more complete grains featured in granola varieties, supply vital amino acids and protein.

Lowers Blood Sugar Levels

Fibre is found in whole grains and dried fruits. Fibre lowers the pace at which sugar and carbs are digested in your body, avoiding blood sugar spikes.

Improves gut health

In contrast to cereals prepared with refined grains, some grains in granola include prebiotic fibre, which may enhance the levels of beneficial gut flora.

Is granola good for the skin?

It Assists With Skin Care - Vitamin E, commonly known as alpha-tocopherol, is abundant in granola, and a daily serving may provide approximately 20% of your daily need. Vitamin E affects a variety of body functions, including skin protection against premature ageing, sunburn, and wrinkles. It strengthens capillary walls and enhances heart health, resulting in improved blood flow to the extremities and healthy hair follicles and nails. Overall, granola's high vitamin E content makes it an excellent option for a nutritious breakfast.

Nutrition

Granola is high in protein and minerals such as iron, vitamin D, folate, and zinc. Depending on the kind and brand, serving sizes range from 1/4 cup to a full cup.

Granola may also be a good source of:

  • B vitamins 
  • Vitamin C 
  • Vitamin E 
  • Phosphorus
  • Potassium
  • Calcium

Granola is made out of sugary dried fruit and high-fat tree nuts like almonds and walnuts. If you eat too much, you risk developing health concerns or consuming too many calories. Before you purchase, read the label and look at the total calories, total sugar, and fat content.

Avoid granola with additional sugars or honey, and go for options that include more grains, oats, seeds, and dried fruit. You might also try making your own granola! To prevent ingesting too many calories, portion management is also essential. To avoid overeating, it's a good idea to measure out one or two portions beforehand.

Granola: How to Make It?

Granola comes readymade and is simple to make. 

  • To consume hot or cold, add dairy milk, nut milk, or hot water, and fill the bowl with granola.
  • Sprinkle over the yoghurt
  • Remove a little quantity from the bag.
  • You may also prepare your own granola at home to eliminate the additional fats and sugars found in store-bought varieties.

Granola may also contain:

  • Lower your blood pressure. Oats and flax seeds are high-fibre foods that have been demonstrated to help lower blood pressure.
  • Lower your cholesterol. Oats are high in beta-glucan, a form of fibre that helps lower total and LDL (bad) cholesterol levels, both of which are risk factors for heart disease.
  • Lower your blood sugar. Whole grains, dried fruit, nuts, and seeds may assist persons with obesity or prediabetes to regulate their blood sugar levels.
  • Boost your intestinal health. When compared to processed morning cereals, granola has been shown to raise levels of beneficial intestinal flora.
  • Antioxidants are abundant. Inflammation-fighting antioxidants including gallic acid, quercetin, selenium, and vitamin E may be found in ingredients like coconut, chia seeds, and Brazil nuts.

Take Away

In the end, granola is a satisfying and healthy cereal. Many variations, however, are heavy in calories and sugar, which may be harmful to your health. Read labels carefully and choose items with complete components that are strong in protein and fibre, such as raisins, seeds, and nuts. For weight loss one can use a weight loss supplement containing vitamin D3.