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Diet and Nutrition 2023

Granola: 8 benefícios and how to prepare it at home

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Granola: 8 benefícios and how to prepare it at home
Granola: 8 benefícios and how to prepare it at home

Consumption of granola guarantees several he alth benefits, especially with regard to the functioning of intestinal transit, fighting constipation, since it is a food rich in fiber. In addition, depending on how it is consumed, it can also help in the process of gaining muscle mass, improving the appearance of the skin and increasing energy and disposition for day-to-day activities.

Granola is a food made up of a mixture of crispy oats roasted in the oven, nuts, dehydrated fruits, seeds and honey. Other ingredients such as dried or grated coconut, dark chocolate, peanut butter and spices may also be included. Granola is easy to prepare at home and is commonly eaten for breakfast and snacks.

Homemade granola is he althier than processed granola, as they contain sugars, s alt, fats and other components that may not be so he althy for your he alth.

Benefits of granola

Granola, in addition to providing calories, is rich in protein, fiber, vitamins and minerals such as iron, calcium, potassium, zinc and magnesium. The nutritional value of granola depends on the ingredients used in its preparation.

The main he alth benefits of consuming granola are:

  1. Combat and relief of symptoms of constipation, as it is rich in fiber that favors the increase in stool volume and intestinal transit, causing stools to come out more easily.
  2. Favoring weight loss, as fiber increases the feeling of satiety;
  3. Helps in the prevention of cardiovascular diseases, as they lower cholesterol due to the fact that oats are rich in beta-glucans, a type of fiber that helps lower LDL cholesterol, also called bad cholesterol, decreasing cardiovascular risk;
  4. Promotes skin rejuvenation and reduces the risk of developing cancer, as some ingredients such as coconut, walnuts, chia seeds or flaxseed, for example, are rich in selenium, vitamin E and omega-3, which are antioxidants, preventing cell damage caused by free radicals;
  5. Improves the appearance of hair as it is rich in protein, zinc, selenium and other minerals that contribute to the growth and he alth of hair fibers;
  6. Helps improve blood pressure, this is because some studies indicate that fiber, as well as some ingredients such as chia seeds and oats, help in the regulation of blood pressure;
  7. Helps regulate blood sugar depending on the ingredients that make up the granola, however seeds, oats and nuts have been verified in several studies to be able to favoring blood sugar control, which may be beneficial for overweight and pre-diabetic people;
  8. Provides energy and favors the increase of muscle mass, as it is rich in carbohydrates, proteins and good fats that provide energy and that together with adequate exercise, favors the gain of muscle mass.

It is important to keep in mind that if industrialized granola is consumed, the benefits may not be the same, and may even have no benefits. Therefore, it is important to read the label and nutritional information carefully to choose the he althiest, avoiding granolas that contain sugar or sweeteners. Here's how to read the label correctly.

Granola fattening?

Granola is usually prepared with brown sugar or honey, in addition to containing ingredients that, despite being he althy, have a large amount of calories, and therefore, its consumption in large quantities can favor the increase of weight.

However, it is possible to consume granola without getting fat, giving preference to granola prepared at home with natural ingredients, as well as regulating the amount in which it is consumed, using 2 spoons or 30 grams of granola to consume with skimmed milk or yogurt, or to mix with chopped fruit.

How to make granola?

Some ingredients that can be used in the preparation of granola are:

  • Chia, linseed, sesame, sunflower and pumpkin seeds;
  • Dehydrated fruits like coconut, apple, cranberries, goji berries and raisins;
  • Dried fruits such as peanuts, walnuts, chestnuts, almonds and hazelnuts;
  • Spices like cinnamon and nutmeg;
  • Cereals such as rice flakes, oatmeal, wheat bran or flaxseed;
  • Coconut oil;
  • Peanut butter.

Preparing granola is very simple, you just need to choose the ingredients and put them in a container so they can be mixed. It is recommended that the nuts are crushed before being mixed with the other ingredients of the granola. Then, place the mixture on a tray with parchment paper and place in the oven at 150ÂșC for about 50 to 60 minutes.Then, store the mixture in an airtight container.

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