granola It is considered a healthy breakfast cereal. It is a fried concoction of sweeteners such as oatmeal, nuts, sugar or honey. It may contain other ingredients such as other grains, rice cakes, dried fruits, seeds.
granola bar is available as a convenient and healthy aperitif and is preferred for its flavor and versatility. In some cases, these bars can be a good source of fiber and protein to snack between meals.
However, some are high in sugar, carbohydrates and calories. In the article "What is granola", "What are the granola nutritional value and ingredients", "How to eat granola", "How many calories in a granola bar", "How to make a granola bar at home", "Is granola and granola bar healthy" Answers to questions will be sought.
What is the Nutritional Value of Granola Bar?
Granola bars; It is made from ingredients such as oats, dried fruit, nuts, seeds, honey, coconut and chocolate chips. The nutritional value of these bars varies greatly depending on the brand and ingredients used. Although many varieties contain extra sugar and calories, there are also healthy varieties.
granola barcalorie Most contain about 100–300 calories, 1-10 grams of protein, and 1-7 grams of fiber in a single serving. Many are also added to some micronutrients, including B vitamins, calcium, magnesium, and iron.
What Are the Benefits of Granola Bar?
These sticks are convenient, economical and portable, as well as pre-cooked, making it easier to avoid overeating.
Some research shows that pre-prepared foods can be beneficial for weight control. Containing healthy ingredients such as oats, nuts, seeds and dried fruit granola bars can be a part of a healthy diet.
What Are Granola Bar Losses?
These are generally considered a healthy snack, but many contain added sugar, calories, and artificial ingredients.
Studies show that consuming extra added sugar increases the risk of many chronic conditions, including diabetes, obesity, and heart disease.
Some common items of granola barSugar alcohols or artificial sweeteners are used to reduce sugar content, which can cause some health problems.
For example, sugar alcohols such as xylitol and sorbitol are not completely degraded in our bodies and can cause digestive problems in people sensitive to their effects. Studies suggest that they may interfere with blood sugar control and negatively affect beneficial gut bacteria.
Granola Bar Recipe
granola bar When buying, it is necessary to carefully check the ingredient label and choose products made mostly from real foods, such as fruit, nuts and grains. Also look for a product with less than 10 grams of sugar, at least 5 grams of protein, and 3 grams of fiber.
If you're watching your weight, take a look at the calorie content and opt for bars with less than 250 calories per serving.
Alternatively, you can prepare using just a few simple ingredients. homemade granola bar you can also choose. Request making granola bars at home...
How to Make a Granola Bar?
2 cups of oats
1 cup of hazelnuts (almond, walnut, pistachio, etc.)
1 small bowl of dates
1 / 4--1 / 2 cups peanut butter
1/4 cup maple syrup or honey (optional)
Mixtures such as dried fruit or chocolate chips
Before adding to the mixture, pull the dates in the robot and cut them into small pieces. Also, heat peanut butter and maple syrup or honey in the pan for about a minute.
Mix the ingredients, pour into any bowl or cake pan, and set in the freezer for 20-25 minutes. Then slice and serve.
BON APPETIT!
What Does Granola Do, Is It Healthy?
granola It is calorie-dense and rich in protein, fiber and micronutrients. It provides especially iron, magnesium, zinc, copper, selenium, B vitamins and vitamin E.
However, the nutritional profile varies greatly depending on the ingredients used.
What Are the Benefits of Granola?
Although there is little scientific research on granola itself, its commonly used ingredients such as oats, flax seeds, chia seeds, and almonds are very beneficial.
Most granola are rich in protein and fiber that provide satiety. Protein, ghrelin and levels of important satiety hormones such as GLP-1.
granolaThe high protein ingredients in are nuts such as almonds, walnuts and cashews, and seeds such as hemp and sesame seeds.
Additionally, high-fiber foods like oats, nuts, and seeds slow stomach emptying and prolong digestion time, which can help you feel full for longer and appetite control.
What are other potential health benefits?
Increases blood pressure
High-fiber ingredients like oats and flaxseeds have been shown to help lower blood pressure.
Decreases cholesterol levels
OatIt is a good source of beta glucan, a type of fiber that works to lower total and LDL (bad) cholesterol levels, which are two risk factors for heart disease.
Lowers blood sugar
Whole grains, dried fruit, nuts, and seeds can help control blood sugar levels, especially in people who are obese or prediabetic.
Improves gut health
granolahas been found to increase levels of healthy gut bacteria compared to refined breakfast cereals.
Provides many antioxidants
Ingredients such as coconut, chia seeds and Brazil nuts, gallic acid, quercetin, selenium and vitamin E, good sources of anti-inflammatory antioxidants.
Easy to prepare and eat
granolaIt is a good option for hikers and backpackers as it is easy to store for a long time.
What are the harms of granola?
granolaAlthough some of its ingredients are healthy, they can be high in calories and contain added fats and sugars.
Oils such as vegetable oil, coconut oil, and nut butter are often included to aid ingredients bonding, flavoring, and frying.
However, these provide extra calories. Eating more than the specified portion increases the risk of obesity and metabolic disease by causing unwanted weight gain.
Additionally, it is recommended to limit sugar intake to 10% of total daily calories; This equates to roughly 2000 teaspoons (12 grams) of sugar in a 50-calorie diet.
Some common items of granolaThere are about 4 teaspoons (17 grams) of sugar in a single serving. Eating more than the standard serving size means consuming excessive amounts of sugar.
Eating too much sugar can increase the risk of many conditions, such as type 2 diabetes, obesity, heart disease, dental caries, and even some types of cancer.
So be careful with ingredients like chocolate chips, honey, and dried fruit with added sugar.
How to Choose Healthy Granola?
Read nutritional labels carefully when buying granola, as ingredients vary greatly by brand.
Avoid products that list sugar or sweeteners, including natural sweeteners like honey in the first few ingredients.
Instead, the first few ingredients should be natural foods like oats, nuts, seeds, and dried fruit.
As a result;
granola It is a nutritious, satisfying grain. However, many varieties are high in calories and loaded with excess sugar that can be harmful to health.
Choose products with natural ingredients such as raisins, seeds, and nuts that are rich in protein and fiber, and read labels carefully.
granola bar is a useful, tasty and portable snack. Still, many prepackaged varieties are high in sugar and calories, which can be harmful to health. It is necessary to carefully examine the ingredient lists. It is best to do it at home.
