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 good for you if they are non-GMO, organically grown, and fresh. Most granolas start with rolled oats. You can find ones with other grains, like quinoa, barley, wheat, or corn. Any whole grain will be rich in carbs but also a good source of fiber. Fiber is an important nutrient, providing bulk in your diet and helping to fill you up without adding a lot of calories.
Grains are not especially high in fat content, but they are also not very palatable eaten alone. That's why granola and muesli are so popular. Dried or fresh fruit, nuts, seeds, and spices add texture and flavor. The right combination of additives can make a great cereal without adding too many calories.
Of course, good fats are needed for health. Many nuts and seeds are high in nutritious oils, so adding them is a good idea even if you are dieting. Most current theories point to refined carbohydrates and sugars as the culprits in weight gain, anyway. That said, there are some nuts which are best avoided if you are counting grams of fat.
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 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.
The point is that fats are not bad per se. However, many cereals also contain oils, which add crunchiness to the mix when it is baked or toasted. These oils may be adding calories and lowering the nutritional value of the breakfast food. Canola and soy oils, which are a popular additive, will almost certainly be GMO is not certified organic. Any hydrogenated fats should be avoided.
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 good for you if they are non-GMO, organically grown, and fresh. Most granolas start with rolled oats. You can find ones with other grains, like quinoa, barley, wheat, or corn. Any whole grain will be rich in carbs but also a good source of fiber. Fiber is an important nutrient, providing bulk in your diet and helping to fill you up without adding a lot of calories.
Grains are not especially high in fat content, but they are also not very palatable eaten alone. That's why granola and muesli are so popular. Dried or fresh fruit, nuts, seeds, and spices add texture and flavor. The right combination of additives can make a great cereal without adding too many calories.
Of course, good fats are needed for health. Many nuts and seeds are high in nutritious oils, so adding them is a good idea even if you are dieting. Most current theories point to refined carbohydrates and sugars as the culprits in weight gain, anyway. That said, there are some nuts which are best avoided if you are counting grams of fat.
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 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.
The point is that fats are not bad per se. However, many cereals also contain oils, which add crunchiness to the mix when it is baked or toasted. These oils may be adding calories and lowering the nutritional value of the breakfast food. Canola and soy oils, which are a popular additive, will almost certainly be GMO is not certified organic. Any hydrogenated fats should be avoided.
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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