What is Granola Made of?

Granola is considered a classic healthy breakfast cereal that is a toasted mixture of oats, nuts, and sweeteners such as honey. The granola you find in the market may also contain other grains, puffed rice (murmura), seeds, dried fruits, and nut butter. It is a perfect blend of taste and nutrition and can be enjoyed in multiple ways, like an energy bar, as a cereal, or by adding to your favourite dish. Keep reading to know more about the nutritional benefits of granola.

Granola: Nutrition Facts and Benefits

Granola is dense in nutrients and this may slightly vary depending upon the specific ingredients used. 1 cup (122 g) of ready-to-eat homemade granola cereal contains 16.7 g of protein, 10.9 g of fibre, and macronutrients such as iron (4.82 mg), magnesium (205 mg), zinc (5.09 mg) and vitamin E (13.5 mg).  Here are some of the health benefits of granola:

• Most variants of granola are rich in protein and fibre. Foods that are rich in fibre and proteins keep you satiated for long hours, thus preventing frequent hunger pangs. Protein is also known to affect the levels of a hunger hormone called ghrelin. Thus, granola aids in weight loss by controlling your calorie intake.
• The high fibre ingredients in granola, such as oats and seeds, are rich in omega-3 fatty acids that help lower the cholesterol levels in the body. This reduces the risk of developing high blood pressure and heart disease. 
• Studies suggest that regular consumption of granola can increase the levels of healthy gut bacteria as compared to other breakfast cereals that are more refined. This may promote better digestion and improve your metabolism.
• The dried fruits and nuts in granola are high in antioxidants including vitamin E, which can lower inflammation in the body and help fight free radical damage. 
• The oats in granola contain a compound called beta-glucan, which is known to reduce the levels of LDL cholesterol in your blood. LDL cholesterol is also known as “bad cholesterol” that can raise the total cholesterol levels in the body and increase the risk of high blood pressure and heart disease. 

4 Best Granola in India

There are several brands coming out with their variants of granola. Some of the best granola in India include:

1. True Elements Baked Granola Almonds and Dark Chocolate

This ready-to-eat breakfast granola is a rich source of protein and antioxidants. It is ideal for diabetics and those who want to keep a check on their body weight. It contains no added sugar and dairy and is also low in cholesterol. You can have it for breakfast or as an evening snack.

2. True Elements Baked Granola Honey Crunch

This baked granola is prepared with the goodness of whole grain rolled oats, which are great for weight loss. It contains no artificial colours, flavours, or preservatives. This crunchy granola mix contains zero added sugar and is therefore low in calories. It is the right blend of seeds, wheat flakes, dried berries, and raw honey all of which is toasted well together, making it a crunchy snack.

3. True Elements Millet Granola

This pack is loaded with the power of super grains that are rolled oats, wheat flakes, bajra flakes, and jowar flakes. It is a nutritious and healthy snacking option that can help lower your cholesterol and blood pressure levels. It also improves your gut health and helps in weight management. This healthy mix provides you with a great boost of energy and has an ample amount of nutrients.

4. True Elements Protein Granola: Seeds and Nut

This blend contains 62.9% seeds including sunflower, flax, chia, and sesame seeds and 10.3% of nuts such as almonds. It also contains desiccated coconut, making it a delicious way to gain your daily protein requirements. It can be consumed for breakfast or as a post-workout snack. You can serve this granola with hot or cold milk or use it as a topping for yoghurt, curd, ice cream, and salad.

What is a Granola Bar? How to Make Granola Bars at Home?

Granola bars are easy to make and are made by binding the ingredients of granola together, generally by using honey or nut butter. All granola bars are differently made so their contents may vary. However, you can prepare your own granola bars at home using this simple and quick method.

• Gather all the ingredients which include about 2 cups of regular oats, 1 tsp ground cinnamon, ½ tsp sea salt, 2 cups of mix-ins (nuts, seeds, shredded coconut, small amount of chocolate chunks), 1 cup or less of creamy peanut butter or almond butter, ½ cup of honey or maple syrup (optional), and 1 tsp of vanilla extract (if needed).
• Chop the larger ingredients such as nuts into small pieces. Take a large bowl and mix all the ingredients in it. You can also use a food processor to bring the mixture together.
• Mix the peanut butter or almond butter, with the vanilla extract and honey, if needed.
• Pour the liquid mixture into the dry ingredients and mix them all together in a large bowl. If the mixture gets mixed easily, it means you need to add in more oats.
• Take a square or rectangular-shaped pan and place a parchment paper inside it. Use a spoon to settle the mixture on the flat surface of the pan. Try to pack it down as firmly and evenly as possible.
• Refrigerate the pan for an hour or maybe overnight for better results. Lift out the parchment paper and use a sharp knife to slice the packed granola into an even number of columns and rows. Your granola bars are ready to eat. Enjoy!

How to Eat Granola?

There are several ways to incorporate granola into your meals or snacks. These include:

• Using it as a crunchy topping for muffins and cakes.
• Adding a handful to your smoothie bowl.
• Having it with a glass of cold skimmed milk.
• Using it to make granola bars (recipe mentioned in the above section).
• Adding some to your bowl of yoghurt.