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.
The thing is, good fats are important to health. If you want shiny hair, clear skin, a healthy heart, and a sharp brain, you need what are called essential fatty acids. These are not manufactured by the body but must be obtained in the diet. The right breakfast cereal can make every calorie count by including foods rich in these vital nutrients. Modern diet gurus say that fats are not the problem, anyway; they point to carbohydrates as the real culprit.
Walnuts are one of the healthiest nuts, even though they contain a lot of fat. Macadamia nuts, which are notoriously fattening, contain the sort of fatty acids that are converted quickly to energy rather than being stored in the body. You might want to avoid them in the name of counting calories, as well as pistachios, cashews, and Brazil nuts. Remember, though, that Brazil nuts are a great source a trace mineral called selenium, necessary for proper thyroid function. A fully functional thyroid gland helps control weight.
Seeds also contribute good nutrition. Both flax and sunflower seeds taste great in a mix and add protein and fiber. Chia, walnut, and flax are rich in Omerga-3 oils, which most of us need.
Fats are now recognized as important parts of a good diet, although too much of a good thing becomes a negative. Most granolas contain added oils, which enhance the toasting process and improve flavor and texture. Here you need to be careful. Canola and soy oils, unless certified organic, will be genetically modified. All hydrogenated fats should be avoided.
The ultimate mix of grains, nuts, seeds, and fruits can be low in empty calories and get its entire fat content from sources of essential fatty acids that contribute to health and well-being. You may have to make your own to get it just right. It's easy to do: choose the ingredients, toss with oil (not canola or soy unless they are certified organic, since they will be GMO otherwise), and bake at 300 degrees until crunchy and brown. Stir occasionally during baking.
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.
The thing is, good fats are important to health. If you want shiny hair, clear skin, a healthy heart, and a sharp brain, you need what are called essential fatty acids. These are not manufactured by the body but must be obtained in the diet. The right breakfast cereal can make every calorie count by including foods rich in these vital nutrients. Modern diet gurus say that fats are not the problem, anyway; they point to carbohydrates as the real culprit.
Walnuts are one of the healthiest nuts, even though they contain a lot of fat. Macadamia nuts, which are notoriously fattening, contain the sort of fatty acids that are converted quickly to energy rather than being stored in the body. You might want to avoid them in the name of counting calories, as well as pistachios, cashews, and Brazil nuts. Remember, though, that Brazil nuts are a great source a trace mineral called selenium, necessary for proper thyroid function. A fully functional thyroid gland helps control weight.
Seeds also contribute good nutrition. Both flax and sunflower seeds taste great in a mix and add protein and fiber. Chia, walnut, and flax are rich in Omerga-3 oils, which most of us need.
Fats are now recognized as important parts of a good diet, although too much of a good thing becomes a negative. Most granolas contain added oils, which enhance the toasting process and improve flavor and texture. Here you need to be careful. Canola and soy oils, unless certified organic, will be genetically modified. All hydrogenated fats should be avoided.
The ultimate mix of grains, nuts, seeds, and fruits can be low in empty calories and get its entire fat content from sources of essential fatty acids that contribute to health and well-being. You may have to make your own to get it just right. It's easy to do: choose the ingredients, toss with oil (not canola or soy unless they are certified organic, since they will be GMO otherwise), and bake at 300 degrees until crunchy and brown. Stir occasionally during baking.
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