Granola is one of the healthy cereals that is often used as an option for breakfast. Not only because of its delicious taste, the many benefits of granola and the ease of serving make this food loved by many people.
The benefits of granola are due to the various nutrients contained in the basic ingredients. The content of granola can vary. The average granola is a mixture of oats, nuts, seeds, dried fruit, spices, and sweeteners, such as honey or sugar.
For breakfast, granola is generally served with yogurt or low-fat milk. However, not only for breakfast, you can also serve granola with ice cream as an option for a healthy snack in the afternoon.
Nutrient Content in Granola
In 30 grams (± 4 tablespoons of granola), there are approximately 140 calories. In addition, there are also various nutrients that are beneficial to the body, including:
- Carbohydrate
- Fiber
- Protein
- Fat
- Minerals, such as manganese, phosphorus, magnesium, zinc, potassium, iron, and selenium
- Vitamins, such as vitamin E, thiamin, vitamin K, riboflavin, vitamin B6, folic acid
Benefits of Granola for Health
The following are some of the benefits that you can get from granola:
1. Maintain heart health
Oats is a raw material for granola. Oats Contains beta glucan which plays an important role in maintaining heart health. Beta glucan is a type of fiber that is useful for reducing cholesterol and bad fats in the blood, which are two conditions that increase the risk of heart disease.
2. Maintain gut health
High-fiber ingredients in granola, such as oats, Nuts, seeds, and dried fruit can help maintain gut health by improving bowel movements and increasing the production of healthy bacteria in the gut. That way, you will avoid various digestive problems, such as constipation and constipation irritable bowel syndrome.
3. Fights excess free radicals
Ingredients such as grated desiccated coconut, seeds, and nuts in granola contain many nutrients that have antioxidant properties, such as selenium and vitamin E. These antioxidants help reduce damage to body cells by neutralizing excess levels of free radicals.
4. Reduces the risk of obesity
Granola is generally made from ingredients that are high in protein and fiber, such as nuts and seeds. This high protein and fiber content can help you feel full longer.
Protein plays an active role in the production of hormones that can make you feel full. In addition, fiber can also slow down the process of emptying the stomach. Thus, you will avoid the desire to overeat, so the risk of obesity decreases.
Although it can bring many benefits, regular consumption of granola and in large quantities is also not recommended. Most people immediately judge granola as a healthy product. In fact, some granola products can be high in calories because of the sugar and saturated fat content.
So, you also need to be careful when buying granola products in the market. Pay attention to the composition and nutritional value information on the granola packaging. Ingredients that may be in granola and contain a lot of sugar and saturated fat include chocolate, honey, syrup, peanut butter, and added sugars and oils.
The compositions listed on the product packaging are sorted from the most to the least. So, choose a granola product that lists ingredients such as whole grains, nuts, and seeds in the first place of its composition.
On the other hand, avoid buying granola products whose initial composition consists of sugar, syrup, chocolate, or even natural sweeteners like honey. Also, don't add a lot of dried fruit to your granola. Although it is a source of fiber, dried fruit is also rich in sugar so its consumption needs to be limited.
If you still have questions about consuming granola, don't hesitate to consult your doctor. You can also ask your doctor about a healthy daily menu for you in addition to granola.
