Granola: composition, calories, useful properties and harm

Granola is called a popular American breakfast. It consists of several components. The product is becoming increasingly popular in Russia, as it not only helps to stock up on energy for most of the morning, but also to replenish the stock of vitamins, microelements. Granola, when properly consumed, brings benefits to the body.

What is granola?

Granola is called a granola bar, which consists of several components at once and is used for breakfast or as a snack. The basis of the product is oat flakes. Various ingredients are added, such as nuts (it can be cashews, peanuts, hazelnuts and others), dried fruits such as prunes, apricots, raisins, sunflower seeds, pumpkin seeds, poppy seeds, sesame seeds. Honey is also used, which makes the product tastier and sweeter. Vegetable oil is also added.

How it differs from granola

Muesli and granola are quite similar in composition. They consist of oat flakes, dried fruits, seeds and berries. But granola is a granola bar, which is baked in the oven after mixing the ingredients. Muesli is not subject to heat treatment. They are a mixture of certain components, which are poured with juice, milk or yogurt.

Composition and calories

Granola is characterized by the presence of a large number of useful substances, trace elements and vitamins. B vitamins are present in the composition. They participate in the processes occurring in the whole body and are necessary to maintain the performance of the nervous, cardiovascular, digestive, urinary systems.

Granola also contains vitamin A, which is necessary to maintain vision, the visual apparatus. It is also active in the synthesis of collagen, which supports the youthfulness of the skin.

Granola also contains vitamin C. It is necessary in sufficient quantities and is required to maintain immunity. Without it, the body is prone to all kinds of infections, bacteria, and other pathogens. As a result, if it is not enough, a person begins to get sick often.

The product also contains vitamins such as K, PP, E, H. All of them are involved in certain processes that occur in the body. Without their participation, there is a malfunctioning of the organs, which leads to the development of diseases and disorders.

Granola also contains a number of trace elements:

1. Magnesium. In 100 g of the product there is about 155 mg. It is necessary for the heart system and muscle tissue. Its deficiency leads to the occurrence of cramps in the muscles of the lower limbs.
2. Calcium. This is the main building material of bone tissue. Without it bones become brittle, the risk of pathological fractures increases.
3. Potassium. It is involved in cellular metabolism because it helps maintain water balance in cells and electrical potential.
4. Iron. It is necessary for the hematopoietic system. Its deficiency leads to a fairly dangerous condition, especially during pregnancy, which in medicine is called anemia.
5. Iodine. Micronutrient is required to maintain the thyroid gland and other endocrine organs. They synthesize a number of hormones that are involved in certain body processes. Without enough iodine, dangerous thyroid and pancreatic diseases 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 tasty bar is not only a sweet, but also a nutritious, healthy product. It helps replenish energy and nutrients and trace elements.

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

The caloric value of granola per 100 grams is 453 kcal, which is considered to be quite high.

What is the usefulness of granola

General benefits

Despite its small size, granola has great benefits for the body, as it contains many useful substances. Among the useful properties of the product are noted:

1. Intestinal cleansing. Granola contains dietary fiber. It is them that have an impact on the work of the digestive system.
2. Satisfaction of hunger. A small bar can quench hunger for a long time and give strength.
3. Strengthening the immune system. The product contains many vitamins and minerals that support the body's defenses and protect people from pathogens.
4. Improvement of the hematopoiesis process due to the sufficient content of iron. Its insufficiency leads to anemia, which is a rather dangerous condition and requires treatment.
5. Elimination of acne. They appear as a result of inflammation of the skin. The substances included in the granola help to eliminate impurities, which are the cause of the appearance of acne.
6. Prevention of constipation. Such a property is due to the presence of dried fruit, which and contribute to the elimination of stagnant processes in the intestines.

Also:

• Recovery of strength after mental and physical exertion;
• Slowing the aging process of the skin and prolongation of youth;
• Maintenance of the reproductive system due to the folic acid content;
• normalization of blood pressure.

Among other things, regular consumption of granola helps to reduce the risk of heart disease, clear the blood vessels of cholesterol. It settles on their walls and provokes circulatory disorders, which often lead to heart attacks and strokes.

For women

Such a product as granola will also benefit the female body. First of all, its consumption in small quantities will help maintain the figure even despite its high caloric content. This is due to the fact that it contains fiber, which cleanses the intestines of 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 the aging process. Together with vitamin A, it maintains the youthfulness of the skin, helps to restore its natural color, remove bruises and bags under the eyes associated with lack of sleep.

The vitamins also keep hair and nails beautiful. Nail plates stop being brittle, and hair does not split or fall out.

For Men

Many men think that granola is created especially for women. But this is far from it. The product is beneficial for the male body as well. First of all, thanks to the components it contains, it promotes the growth of muscle tissue by regulating the amount of insulin.

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

The bar contains a sufficient amount of minerals, which strengthen teeth and bones, help to slow hair loss and destruction of tooth enamel.

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

When pregnant

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

The included substances help to improve blood circulation, eliminate mild anemia and have a positive effect on the digestive system.

So, during pregnancy to eat granola is necessary, but in moderate amounts. This is due to the fact that the composition includes honey. The product of bee production is capable of causing an allergic reaction not only in the mother, but also in the baby after its birth.

When breastfeeding

When a woman begins breastfeeding, she must take a responsible attitude to her diet. This is because the baby gets the same substances with the milk as the mother.

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

In the absence of negative symptoms in the form of rashes or itching, the use of granola will benefit. It contains minerals that are essential to the growing body.

Also a tasty bar will be a great substitute for a variety of desserts that mom can't eat yet. These include products that contain chocolate, because it also causes allergies and can be eaten only when the child is two years old.

For children

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

Also granola can help restore strength after exercise, strengthen bones, teeth, improve immunity. Such properties are due to the composition of the product. It is important to remember that you can give granola to your child only if he has no allergic reaction to honey, nuts or dried fruits.

The product contains a sufficient amount of B vitamins. They help support the nervous system, and as a result, children feel calmer during studies, exams and extracurricular activities.

Delicious dessert lifts their mood as well. Thus, granola should be given to children. It will not only be a great breakfast and replenish energy, but also bring great benefits for the body.

When losing weight.

Granola is quite a caloric product. But its calorie content depends on what it consists of. Today in stores you can find delicious bars designed specifically for those who watch out for their figure.

When following a diet to lose weight, you should not use a product that includes honey or nuts. These products have a high caloric content and are not suitable for dieting.

Dietitians recommend consuming bars prepared by yourself. Such a product is significantly different from the purchased one, as it does not contain fat, sugar and other not very useful substances, especially when losing weight.

Properly cooked granola will not only help to control weight, but also fill the body with useful substances and essential micronutrients. It is quite nourishing, as a result of which a small amount of the product will help to satisfy hunger for a long time, but still remain energetic. Among other things, granola contains fiber, which controls the digestive process. This is quite important, especially when losing weight.

Nutritionists recommend eating the product in the first half of the day, before an intense workout. With its correct 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 can also cause harm if you consume it with contraindications. Before introducing a tasty 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 consuming nuts, dried fruits, berries. That is why during pregnancy, while breastfeeding women need to carefully monitor the reaction of the body. The product is also given with caution to children over the age of two.
2. Moderate consumption. It is important to eat any product in moderation. Even the most innocuous of them in large quantities can cause harm to the body. This is due to the fact that the composition contains a large number of substances and trace elements, the excess of which in the body can, as well as their insufficiency, provoke the occurrence of unpleasant symptoms or the exacerbation of a number of diseases.
3. The presence of individual contraindications. Before introducing granola into the diet, you should make sure that the product can be eaten in the presence of certain diseases. Contraindications include diabetes mellitus, sudden spikes in blood pressure, gastrointestinal tract diseases, especially in the period of exacerbation. Thus, you should consult a specialist before introducing granola into the diet.

Also of particular importance is what the granola bar consists of. Today you can find products on store shelves that contain harmful substances such as dyes, flavorings and flavor enhancers. All of them are not beneficial, but only harmful to the body. That's why it is recommended to prepare granola yourself. That way it will turn out to be the most useful.

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 is oat flakes. It is best to choose a fast cooking.

Granola without honey

Such a product is suitable for those who watch their figure or suffer from an allergic reaction to the product of bee production. Granola will be an excellent breakfast or a light snack. For cooking you need to take:

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

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

In a separate bowl mix syrup, salt, sugar and oil. Put everything on the stove, turn on the fire and leave, stirring until the sugar dissolves. Grind the flakes with a blender until you get flour, pour them into a bowl with syrup and mix thoroughly. Pour the resulting mass into the prepared form and put it in the oven for half an hour. When granola is ready, you can take it out of the oven and divide it into portions with a knife. Store after cooling in the refrigerator.

Diet granola

In its composition there are no high-calorie products such as nuts, seeds and honey. The result is a fairly dietary product that can be used for weight loss as well. Such granola will add strength, but will not add extra pounds. For its preparation will be required:

• 200 g of oatmeal ivy grits;
• one apple;
• A small amount of dried fruits such as apricots and prunes;
• banana;
• tangerine;
• 20 g dates;
• A handful of raisins.

It is necessary to prepare a baking dish, cover it with parchment, and preheat the oven to 170 degrees. Peel the apple and grate it. Peel and crush the banana with a fork. Crush the tangerine without skin in a blender. Mix everything and add oatmeal flakes. The resulting mass is placed in a baking dish and put in a preheated oven for half an hour. After its cooking and cooling, divide the product into portions.

Chocolate Granola

Such a product would be an ideal breakfast, as it not only energizes, but also lifts your spirits. It also helps to satisfy hunger for a long time. You can eat it as a bar, and pour milk or juice. To prepare a tasty treat you will need:

• 0,5 kg of oat flakes;
• 250 grams of quinoa;
• banana;
• A handful of almonds;
• 3 tablespoons of cocoa powder.

To prepare the pellets, you will need oat flakes, which do not belong to the products of fast cooking. 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 skin from the banana, mash it with a fork. Mix all the ingredients for breakfast in a bowl. Put parchment paper on a baking tray and spread the mixture out evenly.

Bake for 10 minutes, then take out the granola and mix. Put it back in the oven for 10 minutes. This way it becomes delicious and crunchy. It can be stored in a plastic airtight container for 3 weeks.

Granola with berries

It consists of berries, which contain a large amount of vitamins. Such a product will be an indispensable treat for children and adults. To prepare it, you will need:

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

You can also add small amounts of other berries to the granola, such as cherries, strawberries, raspberries. In a turkey put honey, cinnamon and pour the oil. All heated until the mixture becomes liquid. In a separate bowl, mix cereal, seeds, pour everything with honey and mix thoroughly. The resulting mixture should be placed in a baking dish, previously covered with parchment, and baked in a preheated to 170 degrees for 15 minutes. After cooking, take out the granola, add the berries and mix. After cooling, you can serve it to the table.

Granola can be made from any nuts and dried fruits, adding honey and vegetable oil. But the basis of any product is oat flakes.

How to eat granola correctly

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

How much you can 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 it includes many useful trace elements and vitamins, which must be contained in the body in a certain amount. Exceeding their norm leads to allergies and other side effects.

Is it possible to eat at night

Granola is an excellent breakfast option. But it is not recommended to eat it at night, since it is quite nutritious. The bar is best consumed in the first half of the day or as an afternoon snack. In the evening, it is recommended to give preference to lighter foods so as not to strain the digestive system.

What to eat with

Granola is a candy bar, which in its taste resembles muesli. It can also be eaten with milk. This will add to its nutritional value and make the breakfast several times more useful, since milk also contains the necessary microelements for the body.

You can also use kefir, smoothies or juice as a filling for granola. On top it is decorated with fresh berries, fruits. Thus, you get a delicious and healthy dessert.

How to choose and store

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

1. Composition. The first thing to look at is the composition. All of the ingredients 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 bars for weight loss. It is best if granola contains its substitute. But if the store does not have a product with a substitute, it is worth choosing the one with the least amount of sugar. The first rows in the composition should also not contain honey or syrup. They also contain sugar, and their large amount will not benefit the body.
3. Bran. This is a desirable component in the composition of granola. They have a positive effect on the digestive system.
4. Processing. Some manufacturers indicate on the packaging how the product is prepared. In the case where there are nuts in the composition, it is important that they are raw before processing. So they retain more vitamins and micronutrients. All dried fruits and berries should be dried, but not boiled, baked or fried. Drying also helps to preserve the maximum amount of nutrients.
5. Packaging. It is best to choose granola in transparent packaging. So you can see what is in the product.
6. Shelf life. It should be as short as possible, because short-term storage indicates that only natural ingredients are present in the composition.

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

Store the candy bar in a dry place in accordance with the specified shelf life.

Granola is an excellent breakfast or snack. It contains several different components, each of which is present enough micronutrients and vitamins. Its proper consumption 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 allergic reactions to the components of the product, especially honey.

Photo of granola