How to consume Granola to lose weight

Granola can be an ally in weight loss diets because it is rich in fiber and whole grains, which help to give satiety and improve metabolism. To lose weight, you should consume only about 2 tablespoons of granola per day, preferring the light versions and rich in nuts, nuts or almonds, which bring good fats to the meal.

However, when consumed in excess granola can also gain weight because it is rich in calories and many versions of the product use a lot of sugar, honey and maltodextrin in its composition, ingredients that favor weight gain.

How to choose the best granola for weight loss

To choose the best granola to help you lose weight, one should look at the label on the list of ingredients of the product, and prefer those that sugar appears less times in the list. Another tip is to prefer granolas that have seeds such as chia, flaxseed, sesame and sunflower seed or pumpkin, and those that also have chestnuts, nuts or almonds, because they are ingredients rich in good fats and that give a greater satiety.

In addition, granola must consist mainly of whole grains, most commonly oats, barley, fiber and wheat germ, and rice and corn flakes. Whole grains provide fiber, vitamins and minerals for the meal, as well as aid in weight control.

Recommended quantity

Being rich in carbohydrates, fats, dried fruits and sugars, the granola ends up having a high calorific value. To not get fat, the recommendation is to consume about 2 to 3 tablespoons per day, preferably mixed with a natural yogurt or milk.

This blend of granola with milk or plain yogurt increases the amount of protein in the meal, which brings more satiety and aids in weight loss. However, it is important to remember that in case of diabetes, you should prefer granolas that use sweeteners instead of sugar.

Granola recipe

You can make granola at home with ingredients of your choice, as shown in the following examples:

Ingredients

• 1 tablespoon rice flakes
• 1 tablespoon oat flakes
• 1 tablespoon wheat bran
• 1 tablespoon raisins
• 1 tablespoon dehydrated diced apple
• 1 tablespoon sesame
• 1 tablespoon grated coconut
• 3 walnuts
• 2 brown nuts
• 2 tablespoons flaxseed
• 1 teaspoon of honey

Ingredients for granola light

• 1 tablespoon rice flakes
• 1 tablespoon oat flakes
• 1 tablespoon wheat bran
• 1 tablespoon sesame
• 3 nuts or 2 nuts
• 2 tablespoons flaxseed

Method of preparation

Mix the ingredients of the first list, and to make light granola , mix the ingredients of the second list. You can add granola to yogurt, cow's milk or vegetable milk to have a good breakfast.

To have homemade granola for more days, you can increase the amounts of the ingredients and store the mixture in a closed container with lid, and the granola will have a validity of about a week.

Nutritional Information for Granola

The following table shows the nutritional information for 100 g of traditional granola.

Granola can also be used in diets to gain weight or increase muscle mass, and in these cases, be consumed in larger quantities. See all Benefits of Granola.