Granola: benefits and harm to the body

Granola is a popular American breakfast. It consists of several components. The product is becoming more and more popular in Russia, as it not only helps to stock up energy for most of the morning, but also to replenish the supply of vitamins and minerals. Granola, when used properly, benefits the body.

What is granola

A granola is a bar that consists of several components at once and is used for breakfast or used as a snack. The basis of the product is oatmeal. Various ingredients are added to them, such as nuts (this can be cashew, peanuts, hazelnuts and others), dried fruits, such as prunes, dried apricots, raisins, sunflower seeds, pumpkin, poppy seeds, sesame seeds. Honey is also used, which makes the product more tasty and sweet. Vegetable oil is also added.

What is different from muesli

Muesli and granola are quite similar in composition. They consist of oatmeal, dried fruits, seeds, berries. But granola is called a bar, which, after mixing the components, is baked in the oven. Muesli is not cooked. They are a mixture of certain components that are poured with juice, milk or yogurt.

Composition and calorie content

Granola is characterized by the presence of a large number of nutrients, trace elements and vitamins. The composition contains vitamins of group B. They participate in the processes occurring throughout the body and are necessary to maintain the health of the nervous, cardiovascular, digestive, urinary systems.

Granola also contains vitamin A, which is necessary for maintaining vision, the functioning of the visual apparatus. He also takes an active part in the synthesis of collagen, which supports the youthfulness of the skin.

Vitamin C is also present in granola. It is necessary in sufficient quantity and is required to maintain immunity. Without it, the body is susceptible to various kinds of infections, bacteria and other pathogenic microorganisms. As a result, when there is a lack of it, a person begins to get sick often.

Also in the composition of the product there are such vitamins as K, PP, E, N. All of them take part in certain processes that occur in the body. Without their participation, a violation of the functioning of organs occurs, which leads to the development of diseases and disorders.

Granola contains a number of trace elements:

1. Magnesium. About 155 mg is present in 100 g of product. It is necessary for the functioning of the heart system and muscle tissue. Its lack leads to muscle cramps in the lower extremities.
2. Calcium. This is the main building material of bone tissue. Without it, the bones become fragile, the risk of pathological fractures increases.
3. Potassium. It participates in cell metabolism, as it helps maintain water balance in cells and electrical potential.
4. Iron. Essential for a hematopoietic system. Its lack leads to the emergence of a rather dangerous condition, especially during pregnancy, which in medicine is called anemia.
5. Iodine. A trace element is required to maintain the thyroid gland and other organs of the endocrine system. They synthesize a number of hormones that are involved in certain processes of the body. Without enough iodine, dangerous diseases of the thyroid and pancreas develop.

The product also contains sulfur, phosphorus, sodium and silicon. Granola also contains trace elements such as selenium, zinc, chromium, copper and others.

Thus, a delicious bar is not only a sweet, but also a nutritious, healthy product. It helps to replenish the supply of energy and nutrients, trace elements.

The main component of granola is oatmeal. It contains enough fiber, which has a positive effect on the digestive system. The advantage of the product is that when the composition changes, the chemical composition of the product also changes. Thus, it may contain more or less certain substances, fatty acids and other substances.

The calorie content of granola per 100 g is 453 kcal, which is considered a fairly high rate.

What is useful granola

General benefit

Despite its small size, granola is of great benefit to the body, as it contains many useful substances. Among the useful properties of the product are noted:

1. Bowel cleansing. Granola contains dietary fiber. It is they that affect the digestive system.
2. Satisfying hunger. A small bar is able to satisfy hunger for a long time and give strength.
3. Strengthening immunity. The product contains many vitamins and minerals that support the body's defenses and protect people from exposure to pathogenic microorganisms.
4. Improving the process of hematopoiesis due to the sufficient content of iron. Its insufficiency leads to the occurrence of anemia, which refers to rather dangerous conditions and requires treatment.
5. Acne Elimination They appear as a result of inflammation of the skin. The substances included in the granola contribute to the elimination of pollution, which are the cause of blackheads.
6. Prevention of constipation. This property is due to the presence of dried fruits, which contribute to the elimination of stagnant processes in the intestine.

As well as:

• recovery of strength after mental and physical exertion;
• slowing down the aging process of the skin and prolonging youth;
• maintaining the reproductive system due to the content of folic acid;
• normalization of blood pressure.

Among other things, regular use of granola helps reduce the risk of heart disease, cleanse blood vessels of cholesterol. It settles on their walls and provokes a violation of blood circulation, which often leads to heart attacks and strokes.

For women

A product such as granola will also benefit the female body. First of all, its use in small quantities will help to maintain a figure even despite the high calorie content. This is due to the fact that fiber is present in its composition, which cleanses the intestines from harmful substances and quickly satisfies hunger.

The product also contains vitamin E. It is the main element of female beauty. It is this trace element that slows down the aging process. Together with vitamin A, they support the youthfulness of the skin, help restore its natural color, remove bruises and bags under the eyes associated with lack of sleep.

Also contained vitamins support the beauty of hair and nails. Nail plates cease to be brittle, and hair does not split and does not fall out.

For men

Many men think granola is made specifically for women. But this is far from the case. The product also benefits the male body. First of all, thanks to the components that make up it, it contributes to the growth of muscle tissue by regulating the amount of insulin.

Experts recommend eating granola after exercise. It is useful as a snack after training, as it helps to restore energy and strength.

In the bar there is a sufficient amount of minerals that strengthen teeth and bones, help slow down hair loss and destroy tooth enamel.

Nuts, which are an essential component of granola, contain polyunsaturated fats. They participate in the work of the heart muscle, support it. In addition, they help cleanse blood vessels and reduce the risk of stroke and heart attack.

During pregnancy

Granola contains many useful substances that are necessary for pregnant women. First of all, the product supports the body's defenses, which are currently depleted.

The substances included in the composition contribute to improving blood circulation, eliminating mild anemia, and have a positive effect on the digestive system.

Thus, during pregnancy, eating granola is necessary, but in moderation. This is due to the fact that honey is present in the composition. A bee product can cause an allergic reaction not only in mother, but also in the child after his birth.

When breastfeeding

When a woman begins to breastfeed, she should be responsible for her diet. The thing is that the child receives with the milk the same substances as the mother.

Granola contains honey, nuts and dried fruits, which can cause an allergic reaction. That is why the product should not be introduced into the diet until the child is 1 year old.

In the absence of negative symptoms in the form of a rash or itching, eating granola will be beneficial. It contains minerals that are needed by a growing body.

Also, a delicious bar will be an excellent substitute for various desserts that mom can not eat yet. These include products containing chocolate, as it also causes allergies and can only be used when the child is two years old.

For kids

Granola is liked by children for their taste. She is sweet and very healthy. First of all, it contains glucose, which contributes to the activity of the brain. That is why the bar can be given to children for breakfast or to school as a snack.

Granola will also help restore strength after playing sports, strengthen bones, teeth, and increase immunity. Similar properties are due to the composition of the product. It is important to remember that giving granola to a child is possible only if he does not have an allergic reaction to honey, nuts or dried fruits.

The product contains a sufficient amount of B vitamins. They help support the functioning of the nervous system, as a result of which the children more easily tolerate the period of study, exams and additional classes.

Delicious dessert and uplifting. Thus, granola should be given to children. It will not only be an excellent breakfast and replenish the supply of energy, but will also bring great benefits to the body.

When losing weight

Granola is a fairly high-calorie product. But the calorie content in it depends on what it consists of. Today in the shops you can find delicious bars designed specifically for those who follow their figure.

If you follow a diet for weight loss, you should not eat a product that contains honey or nuts. These products are high in calories and are not suitable for dietary nutrition.

Nutritionists recommend consuming self-made bars. Such a product is significantly different from the purchased one, as it does not contain fats, sugar and other not very useful substances, especially when losing weight.

Properly prepared granola will help not only to control weight, but also fill the body with useful substances, necessary microelements. It is quite satisfying, as a result of which a small amount of product will help to satisfy hunger for a long time, but at the same time remain energetic. Among other things, granola contains fiber, which controls the digestion process. This is quite important, especially when losing weight.

Nutritionists recommend eating the product in the morning, before intense training. With proper use, it is possible not only to maintain weight, but also to lose a couple of extra pounds.

Harm and contraindications

Despite all the benefits that granola can bring to the human body, it is also capable of doing harm if used in the presence of contraindications. Before introducing a delicious bar into your diet, you should consider:

1. The possibility of developing allergies. Granola often contains honey, which is one of the allergenic products. Also, unpleasant symptoms in the form of redness of the skin, itching, peeling, rash can occur as a result of eating nuts, dried fruits, berries. That is why during pregnancy, while breastfeeding, women need to carefully monitor the reaction of the body. Also, with caution, the product is given to children from the age of two years.
2. Moderate use. Any product is important to eat in moderation. Even the most harmless of them in large quantities can harm the body. This is due to the fact that the composition contains a large number of substances and microelements, an excess of the number of which in the body can, like their insufficiency, provoke the occurrence of unpleasant symptoms or exacerbation of a number of diseases.
3. The presence of individual contraindications. Before introducing granola into the diet, you should make sure that in the presence of certain diseases the product can be eaten. Contraindications include diabetes mellitus, sharp jumps in blood pressure, diseases of the gastrointestinal tract, especially during an exacerbation. Therefore, you should consult a specialist before introducing granola into the diet.

Of particular importance is also what the bar consists of. Today, on the shelves of shops you can find products that contain such harmful substances as dyes, flavors and flavor enhancers. All of them are not beneficial, but only harm the body. That is why it is recommended to cook granola yourself. So it will turn out as useful as possible.

How to cook granola at home

Many recipes have been developed, thanks to which it is possible to prepare a delicious and healthy dessert. The basis of any of them are oatmeal. It is best to choose instant cooking.

Granola without honey

Such a product is suitable for those who follow their figure or suffer from an allergic reaction to a bee production product. Granola is a great breakfast or a light meal. For cooking, you need to take:

• 200 g of any nuts;
• half a glass of brown sugar;
• a quarter cup of sunflower oil;
• 0.5 kg of oatmeal;
• 60 ml of sugar syrup.

You will also need a small pinch of salt to add flavor. Before cooking, it is important to prepare a baking dish. It should be covered with special paper, and put the oven on warming up to 170 degrees.

In a separate bowl, mix the syrup, salt, sugar and butter. Put everything on the stove, turn on the fire and leave, stirring, until the sugar dissolves. Grind the flakes with a blender until flour is obtained, pour into a bowl with syrup and mix thoroughly. Pour the resulting mass into the prepared form and put in the oven for half an hour. When the granola is ready, carefully remove it from the oven and use a knife to divide into portions. Keep refrigerated after cooling.

Granola diet

Its composition does not contain such high-calorie foods as nuts, seeds and honey. The result is a fairly dietary product that can be used for weight loss. Such a granola will add strength, but will not add extra pounds. To prepare it, you will need:

• 200 g of rolled oat groats;
• one apple;
• a small amount of dried fruits, such as dried apricots and prunes;
• banana;
• mandarin;
• 20 g of dates;
• a handful of raisins.

It is necessary to prepare a baking dish, covering it with parchment, and preheat the oven to 170 degrees. Peel the apple, grind it on a grater. Peel and mash the banana with a fork.Grind mandarin without skin in a blender. Mix everything, cover with oatmeal. Put the resulting mass into a baking dish and put in a preheated oven for half an hour. After its preparation and cooling, divide the product into portions.

Chocolate granola

Such a product will be the perfect breakfast, as it not only energizes, but also cheers you up. It will also help to satisfy hunger for a long time. You can eat it both in the form of a bar, and fill it with milk, juice. To prepare a tasty treat you will need:

• 0.5 kg of oatmeal;
• 250 g quinoa;
• banana;
• a handful of almonds;
• 3 tablespoons of cocoa powder.

To prepare the granules, you will need oatmeal, which does not apply to instant foods. It is better to choose large ones. You will also need vanilla. It is added to taste.

First of all, you should preheat the oven to 200 degrees. Remove the peel from a banana, knead it with a fork. In a bowl, mix all the ingredients of breakfast. Lay a special parchment on a baking sheet and lay out the mixture, which is evenly distributed.

Bake for 10 minutes, then remove and mix the granola. Put in the oven again for 10 minutes. So it will become delicious and crispy. It can be stored in a plastic sealed container for 3 weeks.

Granola with berries

It consists of berries that contain a large amount of vitamins. Such a product will become an indispensable treat for children and adults. For cooking you will need:

• 3 tablespoons maple syrup;
• 4 cups cereal;
• 2 large spoons of honey;
• 2 tablespoons of vegetable oil;
• a glass of dried cranberries;
• half a glass of seeds or nuts;
• a teaspoon of cinnamon.

You can also add a small amount of other berries to the granola, for example cherries, strawberries, raspberries. In honey, put honey, cinnamon and pour oil. Heat everything until the mixture becomes liquid. In a separate bowl, mix the flakes, seeds, pour everything with honey and mix thoroughly. Put the resulting mixture into a baking dish, previously covered with parchment, and bake in an oven preheated to 170 degrees for 15 minutes. After cooking, get the granola, add the berries and mix. After cooling, you can serve to the table.

Granola is prepared from any nuts and dried fruits, adding honey and vegetable oil there. But the basis of any product is oatmeal.

How to eat granola

In order for a tasty bar to bring only benefits to the body, it is important to use it correctly.

How much can you eat per day

Experts recommend eating no more than 200 g of granola no more than three times a week. This is due to the fact that its composition includes many useful trace elements and vitamins that must be contained in the body in a certain amount. Exceeding their norm leads to allergies and other side effects.

Can I eat at night

Granola is a great breakfast option. But eating it at night is not recommended, as it is quite nutritious. A bar is best consumed in the morning or as an afternoon snack. In the evening, it is recommended to give preference to lighter foods, so as not to burden the digestive system.

What to eat with

Granola is a bar that resembles muesli to your taste. You can also eat it with milk. This will add to its nutritional value and make breakfast several times more healthy, since milk also contains trace elements needed by the body.

You can also use kefir, smoothies or juice as a fill for granola. From above it is decorated with fresh berries, fruits. Thus, a delicious and healthy dessert is obtained.

How to choose and store

When choosing granola in a store, you should pay attention to several parameters:

1. Composition. The first thing to look at is composition. All components should be familiar. You should not buy a product that contains unfamiliar ingredients. The fact is that they can cause an allergic reaction.
2. The presence of sugar. It is an undesirable component in the composition, especially in slimming bars. It is best if the granola contains its substitute. But in the event that the store does not have a product with a substitute, you should choose where the least sugar is. In the forefront, the composition should also not contain honey or syrup. They also contain sugar, and a large number of them will not benefit the body.
3. Bran. This is the desired component in granola. They have a positive effect on the digestive system.
4. Treatment. Some manufacturers indicate on the packaging how the product is prepared. In the case when nuts are present, it is important that they are raw before processing. So they retain a greater amount of vitamins and minerals. All dried fruits and berries should be dry, but not boiled, baked or fried. Drying also helps to maintain the maximum amount of nutrients.
5. Packaging. It is best to choose granola in a transparent package. So you can see what is included in the product.
6. Shelf life. It should be as small as possible, since a short storage indicates that only natural components are present in the composition.

A delicious bar should contain a minimum amount of sugar and fat, but more fiber. The right product will not harm the body.

Store the bar in a dry place in accordance with the specified expiration date.

Granola is a great breakfast or snack. It contains several different components, each of which contains enough trace elements and vitamins. Its proper use will bring invaluable benefits to the body. But before introducing it into the diet, it is important to make sure that there are no contraindications, including an allergic reaction to the components of the product, especially honey.

Granola photo