I became famous granola Recently, it has been popularized as a delicious breakfast or daily snack due to the health benefits of each of its ingredients. However, using the wrong ingredient or using the wrong amounts can have adverse results due to the increased levels of added sugars and fats. What are the benefits and harms of granola?

What is granola?

Granola is a snack that consists mainly of oats and contains many healthy food ingredients, which makes it a rich source of minerals and vitamins such as:

• vitamin B
• vitamin C
• vitamin E
• calcium
• phosphorous
• potassium

Granola ingredients

If you want to make homemade granola, you can use many different ingredients besides the main ingredient of rolled oatmeal, which you can choose from. Among the most famous:

• Nuts like almonds and walnuts
• Coconut flakes
• Sweetener such as natural honey or sugar
• Fluffy rice
• dried fruits
• Nut butter
• Curd or ice cream
• Spices and seeds such as chia seeds, flax seeds, and sunflower seeds

This makes it a meal rich in calories, protein, dietary fiber, vitamins and minerals such as zinc, selenium, B vitamins, and vitamin E. The nutritional benefits of granola may vary depending on the ingredients used in its preparation.

The benefits of granola

Granola has many health benefits because it contains oats, flaxseeds, chia seeds, almonds and other ingredients that contain many nutrients. Among its benefits:

Help to lose weight

Granola is one of the foods rich in dietary fiber, which helps slow stomach emptying and increase digestion time. Which in turn helps to feel full for a longer period, and thus control appetite.

In addition, they help increase the levels of healthy bacteria in the gut compared to refined breakfast cereals, which improves the health of the digestive process.

Lowering blood pressure

Studies have shown that fiber-rich ingredients such as flaxseeds and oats may help lower high blood pressure. So a diet rich in vegetables and whole grains may reduce the amount of medication you may need to take.

Benefits of granola for diabetics

Eating granola may help diabetics reduce and control blood sugar levels, especially in people with obesity or prediabetes. This is in the event that it is prepared in a healthy way, while avoiding adding ingredients rich in calories, carbohydrates, and fats.

Resistance to infections

Granola contains many antioxidants that fight inflammation as a result of its containment of nutrients such as coconut, nuts, and chia seeds, which help reduce inflammation.

Reducing the risk of heart disease

Where granola can help lower blood cholesterol levels. This is because oats are a good source of beta glucan (a type of fiber). Which works to lower total cholesterol levels and harmful cholesterol levels, thus reducing the chances of heart disease.

Benefits of granola for muscles

Granola contains many minerals necessary for a healthy body, such as phosphorus, zinc, copper, magnesium, and selenium. Where zinc helps produce energy for the body, and maintain bone health.

Phosphorus also helps to create an acid-base balance in the body, and to produce some proteins. This is in addition to the importance of other elements that work to form tissues, bones and other blood cells, and to enhance the functions of the immune and nervous systems.

Benefits of granola for pregnant women

Granola helps pregnant women stay active during pregnancy. It also helps to enhance the functions of the immune system, the nervous system and the digestive system, which also benefits the health of the mother and the fetus.

How to make granola

Granola is an easy and quick meal to prepare. Where it takes only 15 minutes of time for preparation, and a time ranging from 20 to 25 minutes for cooking. This is enough for 10 persons.

the components:

• 3 cups of rolled oats
• Half a cup of coconut oil or olive oil
• Half a cup of honey
• Half a teaspoon of ground cinnamon
• Half a teaspoon of salt
• A cup of chopped almonds
• A cup of dried fruits such as raisins

How to prepare:

• Preheat the oven to 300 degrees Fahrenheit and cover the tray with parchment paper.
• Whisk the honey, oil, salt, and cinnamon well together in a large bowl.
• Then add the oats and almonds and stir well with the other ingredients.
• The mixture is placed in the tray and the mixture is distributed evenly.
• Place in the oven for about 20 minutes, until the roasted almonds are golden.
• Remove the tray from the oven, add the dried fruits, then leave to cool.
• Granola must be well cooled before storage, and stored in an airtight container.

Granola damage

Some may ask Is granola may gain weight? Despite the benefits of granola, which contains many essential nutrients. However, excessive intake may lead to weight gain.

As processed granola may expose the body to high levels of processed sugars such as fructose, unhealthy fats, high calories, and hydrogenated oils.

This may also lead to an increased risk of developing diseases:

• Obesity
• Metabolic diseases
• High levels of bad cholesterol
• Type 2 diabetes
• heart disease
• tooth decay
• types of cancer

Therefore, in order to avoid its harm, it is preferable to prepare it at home with healthy ingredients, while reducing or avoiding adding chocolate chips, added processed sugars, and dried fruits. In the event that you want to buy processed granola, you should read the contents listed on the granola package to make sure of its ingredients and choose what suits you best.