Who has never surrendered to the granola's pleasant taste and crunchy texture ?! On top of fruits, yogurt or even as an ingredient of the most varied recipes, this food mix is very successful on the table of Brazilians.
Michelle Mileto Troitinho, Kurotel nutritionist? Gramado Medical Center for Longevity and SPA, comments that granola is usually composed of cereals such as oats, cornflakes, seeds (flax, chia, sesame), oilseeds (chestnuts, almonds, walnut), dried fruits (apricot, plum black, raisins, apple), and may or may not contain sugars and gluten. "It has a crunchy texture and sweet taste, making it a great source of fiber, which is essential for bowel function, cholesterol control and blood glucose control," he says.
However, despite being reputed to be healthy, many granolas that are for sale today are not allied with weight loss and health as a whole! This is because when you buy an industrialized granola, it is subject to the excessive amount of sugar and other harmful ingredients that the manufacturer may have put in, without neglecting the appeal of "healthy food".
In this context, how to make a good choice? How to choose a granola that is really beneficial to health?
According to Mariéllen Emidio Figueroa, also a Kurotel nutritionist, the best tip for knowing how to choose a healthy granola is to read the label to see which ingredients it contains and thus avoid buying a high-sugar or high-granola granola. or low in fiber. "If any non-wholemeal sugar or cereal comes first in the ingredient list, it is best to choose another option because the ingredients are listed in descending order of quantity," Mariéllen explains.
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Another tip is to look at the nutrition chart and, before checking calories and sodium, it is important to look at the amount of dietary fiber per serving. The ideal amount of dietary fiber for a granola should be? 3g per serving. The more dietary fiber, the greater the benefits of granola for the body. But remember that the more fiber, the more calories. So it is necessary to eat in moderation and in the right amount ?, he adds.
5 Amazing Benefits of Granola
Michelle highlights the main advantages of granola consumption:
1. Energy and vitality: Granola contains vitamins A, B1, B2, B3, B6 and E, as well as minerals zinc, selenium, chromium, manganese, micronutrients that provide the body with more energy and vitality to slow aging and fight free radicals.
2. Increased immunity and protection against disease: Michelle points out that granola is a source of soluble and insoluble fibers, which are the energy substrates for the beneficial bacteria that live in the gut microbiota, thus improving immunity and protecting the body against disease.
3. Good bowel function: Dietitian Michelle points out that fiber also contributes to increase the fecal bolus in the intestine, stimulating its proper functioning and improving symptoms of constipation.
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4. Bad cholesterol reduction: Michelle explains that the presence of unsaturated fatty acids, provided by oilseeds and seeds present in granola, benefits the body in reducing LDL cholesterol.
5. Allied in weight loss: Granola acts on carbohydrate metabolism (absorption is slower) and increases the feeling of satiety, thus contributing to the weight loss process when consumed within a balanced diet.
How to prepare your own granola and innovate the way you consume it
Mariéllen points out that granola is an excellent accompaniment to fruits, yogurts, milks, fruit vitamins etc. The recommended daily amount is 2 to 3 tablespoons a day, replacing a serving of carbohydrate such as bread or tapioca. Give preference to eat it for breakfast and snacks?
Michelle warns that if granola is consumed without having a good water intake (the minimum recommended is 2 liters per day), the process of fiber digestion will not occur properly, disrupting the functioning of the intestine.
For those who don't want to risk buying an unhealthy granola, a great option is to make your own homemade granola. Get inspired by the recipes below:
Read also: 30 Healthy, Easy-To-Make Recipes
Homemade Granola
1.Granola with honey: The tip is to enrich your breakfast with this delicious homemade granola that, besides everything, has a good smell due to the use of cinnamon. It can be consumed with yogurt or the fruits of your choice!
2. Vanilla-flavored granola: In addition to vanilla, you'll use flaked oats, chopped walnuts, raisins, brown sugar, oil, honey and cinnamon. And in addition to these ingredients, you can add anything you like, such as grated coconut and nuts.
3. Coconut and chocolate granola: It is crunchy, little sweet and still has the cocoa flavor that gives that slightly bitter taste. You can vary the recipe according to the cereals and nuts you have at home. And if you don't have coconut oil, replace it with another one.
4. Chocolate and Brazil nut granola: a healthy and tasty option. Together cocoa powder, chia and Brazil nuts turn a simple granola into a fantastic breakfast! Worth doing!
5. Granola with Banana: It has the delicious flavor of a banana cake, and is ready in less than 30 minutes. In addition, it is rich in fiber, vitamins, minerals and has much less sugar than its industrialized version.
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6. Peanut Butter Granola: You will make peanut cream yourself, using unshelled, unsalted roasted peanuts, brown sugar, salt and coconut oil. The granola preparation time is approximately 50 minutes.
7. Cane molasses and lemon granola: you will only use cane molasses, Tahiti lemon, sunflower oil, flaked oats, sesame, Brazil nuts, sunflower seed, unsalted cashews, golden flax and Dried fruits of your choice.
8. Gluten Free Granola: As the recipe does not include oats, which is the basis of common granola, this version looks quite different, almost like a mix of nuts. You can eat pure with fruit and, as it is not very sweet, you can even put it in the salad. In addition to being hot, it is less sweet, tastier and much less dry than the ones you find out there.
9. Granola with oats, Brazil nuts and almonds: This recipe has few ingredients, just to make it easier to prepare, and contains only whole ingredients to preserve nutrients. It doesn't take dried fruits yet, but if you like it you can add it's success!
10. Buckwheat Granola: You'll use buckwheat (or oatmeal), large flaked oats, chopped peanuts, chopped almonds, shredded coconut, flax seeds, raw sesame, raisins, coconut oil, coconut sugar (or molasses) and cinnamon.
11. Granola with amaranth, goji berry and chia: an amazing choice, made basically with greek yogurt, unsweetened strawberry jam and fresh berries? Ideal for a complete, different and delicious meal for your breakfast!
12. Granola with chia, flaxseed and honey: a very rich mix of fiber from cereals and many good fats from seeds and oilseeds. Although healthy, should granola be consumed in moderation? Here's the tip!
13. Maple Syrup Granola: You will use oat flakes, cashews, almonds, raisins, dried apricots, chia, flaxseeds, grated coconut, maple syrup (or honey), water, coconut oil, salt and dehydrated fruits.
Cakes and Desserts
14. Granola-Stuffed Apples: A lighter, healthier dessert, yet delicious. It can also be an option for a different breakfast when accompanied by spoonfuls of yogurt!
15. Banana and granola muffin: Good recipe to make with children. You will use wheat flour, sugar, yeast, coconut oil, milk, egg, bananas, nutmeg and granola.
16. Chocolate and granola cupcake: The cookies are cute, moist and soft. Granola and chocolate chips create a crunchy contrast that eventually balances and adds another dimension and texture, making them even more irresistible.
17. Cocoa and granola balls: they are delicious and full of good ingredients! You'll use unsalted roasted peanuts, grated or flaked coconut, gluten-free granola, raisins, peanut butter, honey, brown sugar, cocoa powder, and gluten-free / lactose-free corn flakes.
18. Granola Bars: Good choice for children! They are practical for school lunch, for example, and the recipe is very easy. You will use oats, chopped almonds, shredded coconut, condensed milk, butter, dried fruits, roasted peanuts and sesame.
19. Whole apple, oatmeal and granola cake: In addition to the main ingredients, you will use whole wheat flour, white wheat flour, baking powder, brown sugar, eggs, sunflower oil, raisins, cloves powder and cinnamon powder.
20. Granola Pear Cake: Banana and apple are the most common combinations in whole recipes.But you can escape the obvious and bet on pears successfully! That's what this recipe proves! The granola gives a very special touch to the dough and also the topping.
21. Sweet bread with granola: A sweet bread that goes very well with jam, cottage cheese or curd, whether for breakfast or afternoon snack. You will use wheat flour, sugar, yeast, cinnamon powder, granola, oats, organic eggs, whole milk, water, butter and salt.
22. Chocolate and granola crackers: They have a very complex flavor and a very crispy texture. The combination of granola ingredients and chocolate make these cookies unique in each bite. A great surprise!
23. Granola Basket: Can be served as dessert, breakfast or as an intermediate snack option! The recipe is still gluten free and lactose free. You will only use gluten free granola, coconut oil and honey.
24. Granola, Yogurt and Berries Verrine: Made with Greek yogurt, unsweetened strawberry jam and fresh red fruits, this verrine is beautiful and tasty! Delight yourself and have a full meal for your breakfast.
Salty Options
25. Pumpkin and Sunflower Seed Salted Granola: Perfect for sprinkling on salads and other dishes to add extra crispness, or even to be eaten as an afternoon snack, as it is a very tasty and practical way to enjoy. eat well and nourish the body at mealtimes.
26. Granola with herbs and lemon pepper: a different and tasty option. You'll use cornflakes, sunflower seeds, pumpkin seeds, golden flaxseeds, chia, olive oil, herbs, sesame, lemon pepper and gersal seasoning.
27. Salted granola with dried fruits and turmeric: ideal for adding a? Croc-croc? and nutrients in salads, soups, vegetables and lasagna, this granola is made with olive oil, turmeric and a delicious sweetness thanks to dried fruits.
28. Curry and laurel salty granola: In addition to being nutritious, salty granola becomes an ideal accompaniment to various everyday dishes, giving it a special touch. In this recipe, you can use more or less seasonings, according to your taste, and even add other beans you like.
29. Salted Granola with Rice Cracker: In addition to being healthy and adding texture to your plate, this type of granola can help those who are not so fond of a salad to have more desire to eat it! You will use black sesame, flaked almonds, Brazil nuts, raisins, crushed rice cracker, salt and pepper.
30. Salted Granola Pumpkin Soup: Do you miss something crispy and salty when you have soup, but want a healthier alternative than a slice of toasted bread ?! This recipe is for you. A simple granola, dried and salted just right, that serves to eat with a salad, as an afternoon snack or on top of a beautiful creamy soup.
Good recipes for making your own granola abound, right? Use your favorite ingredients and, with your ready-made sweet or salted granola, spice up your favorite dishes!
Granola and Slimming
Granola is often associated with weight loss. But is she really an ally in this sense? It depends?
Michelle explains that granola helps with weight loss because of its high fiber content, which increases the feeling of satiety and caloric expenditure in the digestion process, as well as reducing the absorption of saturated fat in the intestine. However, just consuming the granola to lose weight will not be enough to have a good result. Should she be part of a healthy and balanced diet every day ?, highlights the expert.
Also, as Mariéllen explains, granola can be detrimental to weight loss when consumed in excess or when granola composition is not really healthy.
If the main purpose is weight loss, it is best to pay attention to the granola labels before choosing one, or make your own homemade granola, using the ingredients you like and / or can consume.
In any case, granola, both sweet (the most popular) and salty, is an excellent option to give more flavor and crispness to the most varied dishes and foods. Enjoy!
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