What is Premium Granola Nutritional Seed?
Granola is a mixture of nutritious seeds, including cashews, red walnuts, almonds, chia seeds, pumpkin seeds, raisins, oats, and hazelnuts.
Granola was first introduced by Dr. Sylvester Graham (1794-1851) from Pennsylvania, an American physician, nutrition expert, and a vegetarian advocate during that time. To this day, Granola has become popular in almost all countries around the world, including Vietnam.
Granola is a nutrient-dense cereal that provides ample energy for the body and is particularly gluten-free, making it ideal for those who regularly exercise, participate in physical activities, are on a diet, weight loss plan, or follow a vegetarian diet and need to supplement nutrients from various seeds.
What are the ingredients in Premium Granola Nutritional Seed?
The typical ingredients in Granola include the following seeds:
+ Cashews are seeds with low sugar and carbohydrate content but contain various essential nutrients such as fiber and antioxidants that help reduce the risk and control cardiovascular diseases, diabetes, and improve digestive health. Additionally, cashews are rich in protein, fats, Vitamin E, Manganese, Thiamin, and Copper.
+ Red Walnuts belong to the Hartley variety and have a much higher nutritional content compared to regular walnuts. They are mainly concentrated in Northern California, USA. Red walnuts are often used in dishes to enhance the flavor and nutrition.
+ Almonds are seeds from the Anacardium occidentale tree originally from Brazil and widely grown in the southern provinces of Vietnam. Besides their delicious taste, almonds have high nutritional value and excellent health benefits for humans.
+ Chia Seeds are edible seeds from a plant in the mint family called Salvia hispanica. These small dark seeds are a nutrient-dense food, rich in fiber, protein, omega-3 fatty acids, and other essential bioactive compounds.
+ Pumpkin Seeds are nutrient-rich seeds that are currently popular in the market. After removing the outer shell, pumpkin seeds can be processed into many nutritious dishes suitable for various groups such as pregnant women, children, people who want to lose weight, etc.
+ Raisins are one of the natural dried fruits that offer many health benefits, such as promoting a healthy digestive system, treating anemia, relieving constipation, etc. Raisins are also known for their positive effects on overall health, as well as their benefits for eyes, teeth, hair, and bones.
+ Oats are an essential component of Granola. Oats provide excellent energy for weight loss diets because they are rich in soluble fiber, providing a long-lasting feeling of fullness, reducing hunger, promoting metabolism, improving heart health, and digestion. Depending on each production formula, the proportion of oats in granola can range from 50% to 100%.
+ Hazelnuts are seeds that contain a lot of nutrients and are used for snacking or making various dishes, hazelnut milk, or other dishes. In Vietnam, hazelnut trees are grown in many places, especially in the North Central region, such as Thanh Hoa, Nghe An, Ha Tinh, etc.
Now, let’s explore the benefits of Granola for our health in the following sections:
Nutritional Value of Premium Granola Nutritional Seed
Premium Granola Nutritional Seed contains a high amount of calories and serves as a rich source of protein, fiber, vitamins, and minerals for the body. Thanks to its diverse ingredients, Granola contains many minerals beneficial to the body, such as iron, magnesium, zinc, copper, selenium, Vitamin B, and Vitamin E.
However, there are various types of Granola, depending on the preparation methods of each person/manufacturer for different dietary needs, weight loss, weight gain, or for those who exercise at the gym. Therefore, the nutritional value may vary.
In general, in a 29-gram serving of Granola, the following nutritional components can be found:
- Calories: 140
- Fat: 9g
- Carbohydrates: 14g
- Fiber: 3g
- Protein: 3g
- Sugar: 4g
Granola Nutritional Value
At Dananut, our Granola contains 70% – 100% premium nutritional seeds and dried fruits, with oats accounting for only 0% – 30%. This ensures that it provides all the necessary nutrients for the body. We use pure honey and dried fruits to create natural sweetness, making it an ideal choice for those who want to lose weight.
17 Amazing Benefits of Granola You Need to Know
Is Granola good for health? Surely, as you read this article, you are wondering about this question. Let’s explore the 17 health benefits of Granola:
1. Granola supports weight loss
One of the greatest benefits of Granola is that it is a light and nutritious meal that contains low cholesterol and sodium (two factors that contribute to chronic obesity).
Moreover, Granola contains plenty of fiber, which helps create a long-lasting feeling of fullness, suppresses appetite, and reduces hunger (inhibiting the release of Ghrelin hormone – a hormone that triggers hunger). As a result, it helps you limit the intake of new food or reduce overeating in obese people…
So, if you are looking to lose weight, a breakfast with 2-3 tablespoons of Granola, a pot of sugar-free (or low-sugar) yogurt, and some fresh fruits + chia seeds (if available) would be a fantastic weight loss meal. You can choose Granola with more oats or without oats depending on your taste preference. However, I’d like to tell you that oats are excellent for weight loss.
2. Granola helps improve blood pressure
Granola has the ability to improve blood pressure and effectively reduce high blood pressure, benefiting cardiovascular health. Studies have shown that a diet including Granola can enhance heart health, reduce stress on the cardiovascular system, prevent arterial plaque buildup, strokes, and even death.
Therefore, to have a healthy heart and stable blood pressure, you can try combining Granola with some fresh fruits for each breakfast or design a light meal before moving or exercising.
3. Granola reduces Cholesterol
Granola contains a significant amount of soluble fiber, which helps reduce LDL (bad) cholesterol and increase HDL (good) cholesterol in the body. By reducing unhealthy cholesterol levels in the blood, Granola prevents the formation of plaque in veins and arteries, which leads to high blood pressure and stress on the cardiovascular system.
4. Granola helps lower blood sugar levels
Inside Granola, there is a notable amount of manganese, which regulates blood sugar levels by stimulating or inhibiting insulin release. By regulating blood sugar levels, Granola can reduce the risk of type 2 diabetes, diabetes complications, making it suitable for people with chronic diabetes…
5. Granola helps prevent some cancers
Granola contains natural antioxidants and a significant amount of Vitamin C. Vitamin C enhances the immune system, stimulates white blood cells, and has the ability to prevent cancer cell formation and its spread.
Furthermore, as mentioned above, Granola contains a lot of manganese, an essential mineral with significant antioxidant properties. It scavenges free radicals and eliminates them, thus reducing the risk of developing cancer and other dangerous diseases.
6. Granola enhances digestive health
Granola contains healthy nutrients that help improve your digestive system. The fiber in Granola’s nuts helps reduce intestinal inflammation by increasing beneficial gut bacteria, improving digestive health, and keeping the digestive system smooth. Eating Granola regularly also helps prevent conditions such as constipation, bloating, and some studies even suggest that regular consumption of Granola can prevent the risk of colon cancer.
7. Granola helps prevent anemia
Anemia is a common condition that affects millions of people worldwide, but many people do not realize that they may have anemia. Essentially, anemia is caused by an iron deficiency in the blood, which is essential for the formation of red blood cells.
Granola contains a significant amount of iron, which helps supplement iron and reduces the symptoms of anemia.
8. Enhances cognitive abilities, good for the nervous system
As you know, Granola is often used in Western breakfasts, which are considered the most important meal of the day for them because it provides enough energy to keep the brain active throughout the day. Granola increases oxygen levels and raises the blood volume. The increase in oxygen and blood supply to the brain improves cognitive function and increases the speed of the nervous system’s reaction.
9. Increases antioxidant levels
Granola contains various nuts and fruits rich in antioxidants such as coconut, almonds, and chia seeds. Therefore, by adding Granola to your daily diet, you tend to increase your antioxidant levels, reducing inflammation effectively by providing gallic acid, quercetin, selenium, and vitamin E.
10. Improves digestive function
Granola is unmatched in its role as a digestive aid, simply because it contains both soluble and insoluble fiber (fiber is one of the essential nutrients in our diet as it helps regulate the digestive process).
The fibers in Granola stimulate movement in the intestines, making food move farther, while releasing gastric and digestive juices, helping to reduce stress on the entire digestive system. It helps prevent frequent constipation in children and those who eat fewer vegetables.
11. Granola is rich in plant-based protein
For those following a plant-based diet or a vegetarian diet, it can sometimes be challenging to meet the necessary daily protein intake as they do not consume meat, fish, eggs, or dairy products. Therefore, adding Granola to the diet helps to supplement abundant plant-based proteins from oats, nuts, and other nutritious seeds. Studies have shown that eating 100g of Granola provides your body with 12g of Protein, more than eating 2 eggs.
12. Granola is good for pregnant women
With its abundant nutritional content, Granola is beneficial for pregnant women, providing them with essential vitamins to optimize their body’s functions.
Granola contains Folate, a natural folic acid that helps the healthy development of the fetus and prevents complications during pregnancy. Pregnant women can incorporate Granola into their daily breakfast to experience the changes it brings.
13. Helps care for the skin and nails
Granola contains a significant amount of vitamin E, which protects your skin from premature aging, sunburn, or wrinkles. Furthermore, it also strengthens capillaries and improves cardiovascular health, increasing blood supply to the extremities, which helps hair follicles and nails function well.
With its abundant Vitamin E content, Granola is becoming a perfect choice for an optimal and healthy breakfast.
14. Prevents migraines
One of the most surprising health benefits of Granola that researchers have found is its ability to prevent migraines and reduce their severity. Magnesium in Granola has an anti-inflammatory effect on your body, promotes healthy blood circulation, strengthens blood vessels, and improves their elasticity. It also prevents muscle contractions that cause painful headaches.
15. Improves blood circulation
Granola contains many vitamins and minerals that are good for the body, especially substances like sodium and potassium that help maintain healthy blood flow throughout the body and enhance blood circulation. It supports cognitive function and physical activity. Add Granola regularly every day to ensure a healthy body.
16. Granola enhances energy for the body
Granola is a food that provides excellent energy for those who regularly engage in activities requiring energy such as long walks, camping, etc. Granola activates tissues and ensures appropriate resource distribution throughout the body, meeting the energy requirements of the body.
17. Versatile food
Why do we say that? Simply because Granola is a very versatile breakfast or snack option. You can eat it with milk, yogurt, or smoothies, or recently, Granola has been processed into bars, and you can eat it as a nutritious dry snack that is excellent for weight loss.
How to Make Diet Granola at Home
In the previous section, you have learned all about granola cereal. So, can you make granola at home? The answer is yes, you can make a nutritious granola cereal at home very easily, with your own recipe and desired proportions of various nuts using a pan or oven, an air fryer, to balance the calories and nutrients of granola.
First, you need to prepare nuts and dried fruits, such as rolled oats, nutritious nuts like macadamia, walnuts, almonds, cashews, pumpkin seeds, raisins, and blueberries. In addition, you will need pure honey and olive oil.
After you have prepared everything, mix all the ingredients together, so that the honey covers the surface of the nuts. Then put it in the oven to bake until crispy, if there is no oven, you can use a non-stick pan to roast until crispy. After it is fully cooked, take it out and let it cool on a tray, then put it in a tightly sealed jar for later use.
Can You Lose Weight by Eating Granola?
According to the research of experts, eating granola regularly is very beneficial for weight loss. Granola is packed with essential nutrients and provides the necessary energy for your body’s activities, thus helping you stay active and not feeling tired.
The oats and various nuts are roasted and crispy, making it a very healthy snack, replacing other snacks. In particular, oats and nutritious nuts are rich in fiber and unsaturated fatty acids, which will make you feel full for a long time and reduce hunger, thus limiting the amount of food you eat, supporting an effective weight loss process. Granola – a delicious snack that can help you lose weight, so use it regularly if you want to lose weight.
However, for effective weight loss, you need to combine a reasonable diet with a regular exercise regime. According to nutrition experts, weight loss results from 30% exercise and 70% from diet (the food you eat every day).
Many people wonder how to eat granola to lose weight? or when is the best time to eat granola for weight loss.
6 Effective Ways to Eat Granola for Weight Loss Support
First, with the question “When should you eat granola?” or “which meal is the best time to eat granola?” The best time to eat granola for weight loss is in the morning – replacing your usual breakfast, which is both healthy and provides full nutrients, giving excellent energy for your body, helping your body function smoothly all day for a long working day. In addition, you can also eat granola as snacks before exercising, or eat it whenever you feel hungry (instead of eating regular granola, you can eat granola bars for snacks). However, you should avoid eating granola before going to bed as it may negatively affect your digestive system.
Here are 6 menu combinations for weight loss with granola:
Method 1: Granola Combo with Unsweetened Yogurt and Chia Seeds, and Fresh Fruits
This is the way most people eat granola in the morning to lose weight. You can refer to the weight loss menu with granola for breakfast below:
- Granola: 2 tablespoons (or about 3 tablespoons if using a coconut spoon)
- Unsweetened yogurt: 1 cup
- Organic Chia seeds: 1 teaspoon
- Fresh fruits like apples, avocados, bananas, kiwis, strawberries: Depending on your preference.
With this combo, you will have a very healthy and delicious breakfast, both tasty and full of nutrients to keep you active until noon. Give this weight loss menu a try for your desired body shape.
Weight loss note:
Breakfast is the first meal of the day after a long night’s sleep, and at this time, your body has almost depleted its energy and needs to be supplied with more energy to function throughout the day. Therefore, providing sufficient nutrients for your body in the morning is crucial.
There is a common misconception that to lose weight, you need to skip breakfast or eat very little for breakfast. However, Dananut advises that for effective weight loss, you should have a moderate breakfast. The key is what you eat for breakfast to support weight loss, not necessarily skipping it, as skipping breakfast will undoubtedly leave you without enough energy for your body to function. And granola cereal is an excellent choice for your breakfast.
Method 2: Eat Granola as a Healthy Snack
Some types of granola, such as Dananut’s super crunchy granola, can be eaten directly as a healthy snack whenever you feel hungry. Instead of eating other foods that may cause weight gain, you should eat granola to effectively support weight loss.
The best time to eat granola in this way is during the afternoon, as a light meal before exercising, or whenever you feel hungry.
Method 3: Breakfast with Granola and Unsweetened Fresh Milk
This is the most common way of eating granola in Western cultures, and with this method, you will ensure a nutritious and energy-filled breakfast while effectively supporting weight loss. However, for Vietnamese people trying granola for the first time, it may be a bit challenging to eat.
Simply put 3 tablespoons of granola with a box of unsweetened fresh milk (TH True Milk, Vinamilk…) into a bowl, mix well, and enjoy.
You can have granola with unsweetened fresh milk for breakfast to replace traditional breakfast dishes like noodles or pho for effective weight loss.
Method 4: Sprinkle Granola on Top of Smoothies
When drinking smoothies, instead of adding other toppings, you can sprinkle a layer of granola on top of the smoothie and enjoy. For this method, you should use super crunchy granola.
Method 5: Sprinkle Granola on Top of Fresh Cream
Another delicious and healthy way to eat granola is to combine it with fresh cream. You can sprinkle a layer of super crunchy granola on top of fresh cream, adding more appeal to your ice cream treat.
Method 6: Make Diet Granola Bars at Home
If you don’t have time to prepare granola with yogurt or fruits, you can make diet granola bars at home and use them gradually.
Making granola bars is also straightforward. You just need to mix a combination of nutritious nuts in granola, such as oats, almonds, pumpkin seeds, cashews, raisins, walnuts, with a little honey for sweetness, vanilla extract, and then bake until crispy. After that, spread this mixture evenly on a piece of paper and refrigerate it for about 2 hours. Once the mixture has solidified and stuck together, use a knife to cut it into rectangular bars that are easy to eat.
You can easily and conveniently use these granola bars as a quick and nutritious breakfast or simply enjoy them whenever you are hungry.
How to Eat Granola for Weight Gain
Granola, besides being a supportive food for weight loss, can also be used to assist in weight gain and provide excellent nutritional supplementation if used correctly. So, how should you eat granola to support weight gain?
Firstly, regarding the timing of eating granola: Consume it as a snack about 2-3 hours after main meals. For example, after having breakfast, around 9:00 – 9:30 AM, you can have a snack with granola. Or in the afternoon, after waking up, around 2:30 – 3:00 PM, you can have a snack with granola. Note: To achieve effective weight gain with granola, you must eat three full and nutritious main meals and supplement with about 2 snacks with granola (you should not skip main meals or replace them with granola).
Secondly, here’s a sample menu for eating granola for weight gain:
- Granola: 2 tablespoons (if using coconut bowl spoon, it’s about 3 tablespoons)
- Sweetened yogurt: 1 cup
- Fresh fruits like apples, avocados, bananas, kiwis, strawberries, watermelons, mangoes…: Depending on your preference.
With the above menu, you will have a nutritious snack. Applying this way of eating granola for weight gain for about a month will show positive changes in your body.
Besides granola, you can also choose other nutritious nuts such as macadamia nuts, walnuts, almonds, and hazelnuts to support weight gain. These nuts are rich in nutrients and can be very beneficial for weight gain.