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Benefits of Granola for Health: How to Consume and Properties

Benefits of Granola for Health: How to Consume and Properties

Granola is mostly made up of carbohydrates - the main energy source of food. This nutrient serves to provide the energy the body needs to perform daily activities and maintain the proper functioning of the whole body.

Benefits of granola

The highlight in granola is the fact that, depending on the composition , the source is mostly complex carbohydrates from whole grains, grains and seeds. This type of carbohydrate has a lower glycemic index - favoring a blood glucose increase more slowly in the blood - compared to other sources of simple carbohydrates, such as refined sugar - frequently present in the Brazilian diet in ready-made beverages and ultraprocessed products. Another favorable element in granola is the content of dietary fiber. The fibers benefit the health of the whole intestine, due to the effect on the proper functioning of the organ - helping in the improvement of constipation when associated with the ingestion of liquids - and also in the positive action on the maintenance of the beneficial bacteria that are part of the intestinal microbiota . These bacteria act on the production of some nutrients and maintain healthy walls throughout the length of the intestine.

Another important role of dietary fiber is to promote a sense of satiety by reducing hunger in the interval between meals and, consequently, better control of energy intake. Particularly, the so-called beta-glucan fiber present in oats, a cereal usually present in large amounts in granola, is an ally in the control of LDL-cholesterol levels (called "bad cholesterol") in the blood and can aid in glycemic control In general, granola has moderate to low fat content and, when present, is especially present in monounsaturated and polyunsaturated fatty acids (such as omega 3 and 6) found in nuts, nuts, of linseed and sesame seeds, as well as some vegetable oils. Unsaturated fats work by protecting the health of the heart and blood vessels.

Because of the mix of ingredients, minerals are generally present, especially zinc, essential for the immune system; phosphorus, related to the formation of bones and teeth and selenium (especially when present with Parana nuts), of antioxidant action and necessary for the function of the thyroid gland. In addition, vitamins, mainly of the B complex, are involved in a number of essential functions in the body, such as energy metabolism.

Granola ingredients:

There is currently no legislation to establish the composition of granola This reason is found a wide range of options on the market that feature different ingredients in varying proportions. However, basically granola is a mix between cereals such as oats, barley (and malt extract, obtained from barley), fiber and wheat germ flakes of rice and corn and being often added with dried fruits, being more common grape, apple, banana, apricot and coconut. It can present seeds, such as flaxseed and sunflower, sesame and oilseeds, such as Parana nuts or cashews, nuts and almonds. Other elements added to add more flavor are cinnamon, considered a thermogenic food and pure cocoa, with great antioxidant capacity.

It is extremely important to note that, in order to obtain the sweet flavor, granolas are usually added with some kind of such as refined sugar - in this case the avoidance of these options, plus less processed sugars and preserving a greater quantity of B-complex vitamins such as brown sugar and demerara, as well as cane and honey syrup.

Take care of the granola

Diabetic people should pay attention to the labels and opt for the diet version that does not have addition of sugars and control the quantity to be consumed. The light version, in general, presents a lower caloric value, mainly due to the reduction in fat or sugar content, which is a more interesting option for weight control. It is necessary to consider the versions that have additional elements, such as chocolate, can compromise the process of slimming, being directed to prefer granolas with dried fruits, for example.

Another guidance is to observe and carefully compare the nutritional table of the granolas available on the market and opt for products that have a higher amount of dietary fiber, less saturated fats - and never contain trans fats and, where possible, do not present dyes in their composition.

Another point is to look at the list of ingredients, which always shows the highest quantity ingredients in the product first in the list, in descending order for those present to a lesser extent. In this sense, the sugars should therefore appear at the end of the list (in the case of regular versions).

Individuals with celiac disease should restrict the consumption of granola because of the gluten present in certain cereals, although this information should always be confirmed by reading the product label.

Granola can be fattening?

Granola, if inserted into the diet according to individual daily energy needs added to a balanced food context, will provide a number of benefits to health by virtue of the nutrients present in its ingredients and may even contribute to weight control.

However, consumption of excessive amounts of this food will invariably induce the individual to gain weight. This fact stems from the fact that all the surplus energy that the organism receives - regardless of what the food is - in relation to what it spends (for maintenance of vital functions and physical activity for example) leads to the accumulation and reserve of this surplus in the form of fat

Thus, the main point regarding the benefits of granola and any other health food is the balance in the quantity and frequency of consumption.

How to consume granola

In general and because of the high content calorie diet for healthy adults on a 2,000 kcal diet it is recommended to consume approximately 2 to 4 tablespoons (20 to 40g) per day or every other day. Since the amount can vary according to the level of physical activity, age and individual energy needs.

To supply the body with energy for the rest of the day, granola can be inserted for breakfast, replacing food source of carbohydrates - such as breads, toasts and biscuits - and accompanied by yoghurts and milk (sources of protein and calcium), indicated in the skimmed and light versions in the case of individuals who seek weight control, and may also be sprinkled on various fruits.

Depending on the ratio of ingredients contained in the granola and the composition of the meal with this food, it can be consumed in the post-workout meal, by the great restorative capacity in the recovery of the body's energy stores. However, it can also be inserted in the pre-workout snack (about 1 hour or 30 minutes before the beginning of the physical exercise), when it presents a lower glycemic index, as a larger proportion of cereals in the integral form, for example, guaranteeing better performance by It is important to emphasize that the accompaniment with the qualified health professional will allow to plan in an appropriate way in which forms granola can be inserted in the food in a tasty way, taking advantage of all the benefits that this food can to health in a balanced way.


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