Is Granola Good for Weight Loss?

Many times, nutritionists are asked what they considered healthy food or the best food for weight loss, and many people named granola as a serious point of contention. So, is granola actually good for us? Let’s check it out:

What is granola?

Granola is mostly eaten during breakfast or snack time. It basically consists of rolled oats, nuts, honey, or sweeteners like brown sugar and even puffed rice which is crisp and toasted. While baking, the mixture is stirred to maintain a loose breakfast cereal consistency. Some dried fruits like raisins and dates, and confections such as chocolate are added sometimes. Granola is also eaten in combination with yogurt, honey, fresh fruits, or milk.

Granola is mostly made in the form of bars and has become popular as a snack. These bars have granola mixed with honey or other sweetened syrup, pressed and baked into a bar shape, resulting in the production of a more convenient snack.

Benefits of Granola

Although there is very little research on granola benefits itself, some of its common ingredients include oats, flax seeds, chia seeds, and almonds which are linked with numerous benefits.

High in fiber:

Most of the granola is rich in protein and fiber which can contribute to the fullness.

Protein can influence the levels of important fullness hormones like ghrelin.

High-protein ingredients in granola might include nuts, like almonds, walnuts, and cashews, and seeds like hemp, pumpkin, and sesame.

Some high-fiber foods like oats, nuts, and seeds slow down the emptying of the stomach and increase digestion time which can help you feel fuller for longer.

Other health benefits:

Health benefits of granola:

a) Improve blood pressure: High-fiber ingredients like oats and flax seeds have been shown to reduce blood pressure.

b) Reduce cholesterol levels: Oats are a good source of beta-glucan, a type of fiber that works to reduce total and LDL (bad) cholesterol levels.

c) Reduce blood sugar levels: Whole grains, dried fruit, nuts, and seeds might need help to reduce and control blood sugar levels, particularly in people who suffer from obesity or prediabetes.

d) Improve gut health: Granola can increase the levels of healthy gut bacteria compared with refined breakfast cereals.

e) Provide antioxidants: Some ingredients like coconut, chia seeds, and Brazil nuts are an amazing source of inflammation-fighting antioxidants like gallic acid, quercetin, selenium, and vitamin E.

Here are some meal ideas for breakfast using granola:

Pour milk in a bowl of granola cereal for a healthy and filling breakfast cereal.

You can mix granola with yogurt and fresh fruit for a sweet treat.

If you are lactose intolerant, then replace milk or yogurt with peanut butter.

Here are some ideas for snack time using granola:

You can take a portion of granola in a ziplock bag and pack it for an on-the-go treat.

Make apple sandwiches by spreading peanut on an apple slice, then sprinkle granola on top, and then place a second apple slice on top.

Put peeled banana on a popsicle stick, roll it in honey and then roll that in granola to eat like a popsicle!

Granola has some amazing benefits, but the food can quickly veer away from the healthy territory when there are loads of added sugar as well as artificial ingredients. So should you stop buying it altogether? No, not necessarily. You should pay close attention to the serving size and the ingredients will go into the granola of choice. The National Heart, Lung, and Blood Institute suggests limiting the intake of granola and choosing a low-fat alternative, like bran flakes, oatmeal, or at least a reduced-fat granola if you are unable to quit the crunchy breakfast treat.

Try to stay steer clear of granola which features sugary ingredients like chocolate chunks or brown sugar, and look for a low sugar count option. In order to keep the portion size in check, use a measuring cup to adjust your approach and think of granola as a Greek yogurt instead of the entire breakfast.

You must also try to make granola at home. Just be sure that you monitor how much sweet you're adding-even natural ingredients like maple syrup and honey which can significantly inflate the amount of sugar and calories.