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.
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