Look for granolas that do not contain trans fat and that are low in saturated fat. But whether or not that serving size works for you depends on your energy needs, which can vary depending on your sex, activity levels and age. That said, measuring out an amount can help you estimate what a portion should look like. A higher carb granola—one made with oats, a sweetener like honey or maple syrup and fruit—would help to fuel an extended physical activity like a hike or bike ride, says Sass.
Contact us at letters time. Here's What Experts Say. By Cassie Shortsleeve. What is granola made of? If you need a convenient source of carbohydrates, it's a good choice. But someone trying to lose weight might want to skip this food unless they can control the portion size. If you make granola at home, you can control the ingredients to fit your nutritional needs. Use these recipes to make your own batch with nearly no fuss. Once you have your batch of healthy granola, throw it on top of a serving of plain non-fat Greek yogurt for a low-calorie meal in the morning.
You can also just enjoy it plain with skim milk. Later in the day, enjoy it with a few fresh veggies as a mid-afternoon snack or top a tiny serving of ice cream with berries and granola for a healthier version of an ice cream sundae. If you avoid grains or gluten for health reasons, you should avoid granola as it usually contains a blend of whole grains. Additionally, those with nut allergies should only consume brands without nuts and be sure that there has been no cross-contamination in the processing.
Lastly, since this is usually a food that contains added sugars and dried fruit, those who monitor blood sugar and try to avoid high sugar intake may want to avoid granola. Get nutrition tips and advice to make healthy eating easier. FoodData central. Department of Agriculture. Published April 1, Americans do not meet federal dietary recommendations.
J Nutr. Steenhuis I, Poelman M. Portion size: latest developments and interventions. Curr Obes Rep. Effect of high fiber cereal intake on satiety and gastrointestinal symptoms during Ramadan.
Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Was this page helpful? Thanks for your feedback! Additionally, the U. Some granolas have nearly 4 teaspoons 17 grams of sugar in a single serving.
Eating too much sugar may increase your risk of many conditions, such as type 2 diabetes, obesity, heart disease, cavities, and even some types of cancer 20 , 21 , 22 , 23 , As such, watch out for ingredients like chocolate chips, honey, and dried fruit with added sugar. Granola may prompt weight gain if eaten in excess, as it can be high in calories from added fats and sugars.
Check the ingredient list, avoiding products that list sugar or sweeteners —including natural sweeteners like honey — within the first few ingredients. Instead, the first few ingredients should be whole foods, such as oats, nuts, seeds, and dried fruit.
You may also want to look for varieties high in protein and fiber. Aim for at least 3—5 grams of fiber per serving Finally, you can make granola yourself to minimize or eliminate added sugar and fat. However, remember that nuts and seed are still calorie-dense , so be sure to watch your portions even for homemade varieties. To control ingredients more carefully, try making this scrumptious breakfast food at home.
Granola is a nutritious, filling cereal. However, many varieties are high in calories and packed with excess sugar, which can harm your health. Be sure to carefully read labels, choosing products with whole ingredients — like raisins , seeds, and nuts — that are high in protein and fiber.
Many people consider granola bars a convenient snack and enjoy their flavor and versatility. This article reviews the benefits and downsides of…. Cereal is a popular breakfast food, but it's often loaded with sugar and other unhealthy ingredients. These 15 cereals are both nutritious and…. Breakfast can be both good and bad, depending on what you choose to eat. Here are the 10 worst foods to eat in the morning. Here's a list of kid-friendly snacks that are healthy and….
0コメント