Granola – Health benefits
Granola is usually considered a healthy cereal. Granola is calorie-dense, as well as rich in protein, fibre, and micro nutrients. In particular, it may provide iron, magnesium, zinc, copper, selenium, vitamin B, and vitamin E.
However, its nutritional profile varies widely depending on the specific ingredients used. In general, granola with more dried fruits or added sweetener is higher in sugar, Nut- and seed-based varieties are higher in protein, and those with more whole grains are higher in fiber.
Although there’s little scientific research on granola itself, common ingredients, including oats, flax seeds, chia seeds, and almonds, are linked to numerous health benefits.
Filling and high in fibre
High-protein ingredients in granola may include nuts, such as almonds, walnuts, and cashews, and seeds like hemp, pumpkin, and sesame.
Additionally, high-fibre foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control.
Other potential health benefits of Granola are:
- Improve blood pressure. High-fiber ingredients like oats and flax seeds have been shown to help reduce blood pressure.
- 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, two risk factors for heart disease.
- Reduce blood sugar. Whole grains, dried fruit, nuts, and seeds may help reduce and control blood sugar levels, particularly in people with obesity or prediabetes
- Improve gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals like muesli flakes, wheat flakes.
- Provide many antioxidants. Ingredients such as chia seeds, and Brazil nuts are good sources of inflammation-fighting antioxidants like Gallic acid, quercetin, selenium, and vitamin E.
- Relieve from constipation. Granola work perfectly sprinkled on yogurt. You can also add them into a smoothie or fruit shake, or mix them into dips, fruit salad, baked goods or desserts.