Granola is a great way to start the day, but it can be both fattening and less than healthy. By checking the labels, you will see that some fruit, nut, and grain mixes are way high in sugars and calories. Low fat granola can be higher in both than some kids' cereals. It may take a little effort to get the perfect breakfast cereal mix for good nutrition and weight control.
Whole grains are the foundation of granola. These should be fresh and non-GMO, so it's best to find organically grown products. Rolled oats are probably the most popular grain for cold cereals, although there are many multi-grain varieties. All grains are high in carbohydrates, but they are also sources of protein and fiber.
Most grains are not too high in fat. However, they are not all that tasty on their own. Toasting helps bring out the flavor and makes them crunchy, too. Fruit, nuts, seeds, and spices like cinnamon and vanilla are often added for flavor and sweetness. It's important to choose these additions wisely, in order to get the most nutrition without piling on calories.
Fat itself is not the enemy. In fact, many of the fats found in nuts and seeds are essential nutrients which may be in short supply in many diets. Modern dieting plans often stress that it's carbs, not fats, that are the real problem. It's possible to choose nuts that are good sources for essential fatty acids but relatively low calorie, if you want the best of both worlds.
Almonds, walnuts, and pecans are so healthy they are worth eating. Macadamia nuts are very high in fats, but these are fats that are easily burned for energy rather than stored in the body. Cashews and pistachios are high-calorie nuts, as are Brazil nuts. Brazil nuts, however, are considered a great source of selenium, a trace mineral that's hard to get elsewhere.
Seeds also contain fatty acids that are important to well-being. Chia, flax, and walnuts are high in Omega-3s, the kind of fats also found in fish. Chia and flax boost fiber. Fiber helps control weight by adding bulk to the diet, which speeds digestion and makes you feel full faster. That way you eat less.
For this reason, it's good to include the most valuable foods in the breakfast mix. Dried fruit, for example, may not have much fat at all, but it's calorie dense since it's extremely high in sugar. This makes it taste great, but a little goes a long way when you're counting calories. Just a sprinkle of raisins or chopped dates will add flavor, balance the pH value of the food, and add important minerals.
Do the research and know what you want in a cereal. You may even want to buy ingredients and make your own; that way you know it will be fresh and contain nothing you don't want. Adding bran - wheat, oat, or rice - is one way to have more in your bowl but less of both fat and calories. It's easy to make a great mix. Just assemble, toss with a high-heat oil like coconut, and bake (stirring occasionally) at 300 degrees for about forty minutes until crisp and browned.
Whole grains are the foundation of granola. These should be fresh and non-GMO, so it's best to find organically grown products. Rolled oats are probably the most popular grain for cold cereals, although there are many multi-grain varieties. All grains are high in carbohydrates, but they are also sources of protein and fiber.
Most grains are not too high in fat. However, they are not all that tasty on their own. Toasting helps bring out the flavor and makes them crunchy, too. Fruit, nuts, seeds, and spices like cinnamon and vanilla are often added for flavor and sweetness. It's important to choose these additions wisely, in order to get the most nutrition without piling on calories.
Fat itself is not the enemy. In fact, many of the fats found in nuts and seeds are essential nutrients which may be in short supply in many diets. Modern dieting plans often stress that it's carbs, not fats, that are the real problem. It's possible to choose nuts that are good sources for essential fatty acids but relatively low calorie, if you want the best of both worlds.
Almonds, walnuts, and pecans are so healthy they are worth eating. Macadamia nuts are very high in fats, but these are fats that are easily burned for energy rather than stored in the body. Cashews and pistachios are high-calorie nuts, as are Brazil nuts. Brazil nuts, however, are considered a great source of selenium, a trace mineral that's hard to get elsewhere.
Seeds also contain fatty acids that are important to well-being. Chia, flax, and walnuts are high in Omega-3s, the kind of fats also found in fish. Chia and flax boost fiber. Fiber helps control weight by adding bulk to the diet, which speeds digestion and makes you feel full faster. That way you eat less.
For this reason, it's good to include the most valuable foods in the breakfast mix. Dried fruit, for example, may not have much fat at all, but it's calorie dense since it's extremely high in sugar. This makes it taste great, but a little goes a long way when you're counting calories. Just a sprinkle of raisins or chopped dates will add flavor, balance the pH value of the food, and add important minerals.
Do the research and know what you want in a cereal. You may even want to buy ingredients and make your own; that way you know it will be fresh and contain nothing you don't want. Adding bran - wheat, oat, or rice - is one way to have more in your bowl but less of both fat and calories. It's easy to make a great mix. Just assemble, toss with a high-heat oil like coconut, and bake (stirring occasionally) at 300 degrees for about forty minutes until crisp and browned.
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