Quaker Super Goodness Granola Nutri Boost Raspberry and Apple, 400g

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So is granola healthy? Isa Robinson, registered associate nutritionist and nutritional therapist, thinks so, when enjoyed in moderation and as part of a balanced meal. She says: 'There's so much scaremongering around sugar. When you eat granola, you're often eating sugar alongside other ingredients, which means it also contains protein, healthy fats and fibre,' (think the oats, nuts and dried fruits we touched on above). This, she explains, reduces the glycemic index of the food (or rate at which glucose enters the blood stream, to help keep blood sugars more stable). Improve gut health. Granola has been found to increase levels of healthy gut bacteria, compared with refined breakfast cereals ( 11). Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional chocolate chips, if using). Break the granola into pieces with your hands if you want to retain big chunks, or stir it around with a spoon if you don’t want extra-clumpy granola. Bake until lightly golden, about 21 to 24 minutes, stirring halfway (for extra-clumpy granola, press the stirred granola down with your spatula to create a more even layer). The granola will further crisp up as it cools. Reduce cholesterol levels. Oats are a good source of beta glucan, a type of fiber that works to reduce total and LDL (bad) cholesterol levels, two risk factors for heart disease ( 10, 11).

Some granolas have nearly 4 teaspoons (17 grams) of sugar in a single serving. Because it’s common to eat more than the standard serving size, you could be getting a substantial amount of sugar in just one bowl. The morning staple has been pretty demonised over the years, with some studies citing high sugar and calorie levels as reasons to swerve it altogether. Improve blood pressure. High-fiber ingredients like oats and flax seeds have been shown to help reduce blood pressure ( 8, 9). Reduce blood sugar. Whole grains, dried fruit, nuts, and seeds may help reduce and control blood sugar levels, particularly in people with obesity or prediabetes ( 12, 13, 14). Dried fruit lends some extra sweetness, chewy texture and irresistible fruity flavor. I used dried cranberries for this batch. I also love tart dried cherries, raisins and chopped dried apricots. Optional Mix-InsI love using real maple syrup in my granola. Honey works great, too. As a bonus, these natural sweeteners infuse your granola extra-delicious flavor that sugar would not. Salt and Spice I used pecans and pepitas (green pumpkin seeds) to make this batch. Other options include walnuts, which are rich in Omega-3s, whole or slivered almonds, cashews, peanuts, pistachios, macadamia nuts and sunflower seeds. Unrefined Oil Next, pour the granola onto your lined baking sheet and use a large spoon to spread it in an even layer. Oil helps make this granola crisp and irresistible. I prefer unrefined coconut oil, which is delicious (you can barely taste the coconut, if at all) and produces the perfect texture. Fats like vegetable oil, coconut oil, and nut butters are often included to help bind the ingredients, add flavor, and aid in the toasting process.

You may also want to look for varieties high in protein and fiber. Aim for at least 3–5 grams of fiber per serving ( 25). Instead, the first few ingredients should be whole foods, such as oats, nuts, seeds, and dried fruit. Certain foods, like flaxseeds, fruits, and whole grains, have been shown to reduce hypertension (high blood pressure). Making diet and lifestyle changes like eating a diet rich in whole grains and vegetables may reduce the amount of medication you need to take. Isla recommends aiming to make a meal that leaves you feeling satiated (comfortably full) and satisfied (hits the spot). 'Add in some different nutrients, but also textures or flavours to create a satisfying breakfast. I like creamy Greek yoghurt for calcium and protein, and frozen berries or bananas.' High-protein ingredients in granola may include nuts, such as almonds, walnuts, and cashews, and seeds like hemp, pumpkin, and sesame.Don’t bake the granola too long—just until it’s lightly golden on top, as described. It might not seem like it’s done yet, but it will continue to crisp up as it cools. Over-baking the granola seems to break the sugar bonds. Additionally, high-fiber foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control ( 6, 7) Other potential health benefits