Sunday, April 16, 2017

The Best Low Fat Granola

By Scott Ellis


Some prepared cereals are tasty but not necessarily healthy. If you read labels, you may find that a bowl of mixed grains, seeds, fruits, and nuts is high calorie, loaded with sugar, and full of fat. Just switching to a commercial low-fat variety may not help. Finding the perfect low fat granola for boosting health and satisfying hunger takes a little work.

Whole grains are on every 'healthy eating' list. However, they should be non-GMO and organically grown to be really beneficial. Rolled oats, the foundation of most cereal mixes, are not modified at present. Other grains might be added, including barley or quinoa flakes, wheat, or corn. This makes a good protein and fiber base for starting the day.

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.

Fat itself is not the enemy. In fact, many of the fats found in nuts and seeds are essential nutrients which may be in short supply in many diets. Modern dieting plans often stress that it's carbs, not fats, that are the real problem. It's possible to choose nuts that are good sources for essential fatty acids but relatively low calorie, if you want the best of both worlds.

Nuts, often high in all kinds of fat, are still worth eating. Walnuts, almonds, and pecans are considered safe for dieters. Macadamia nuts are known to be fattening, but they also contain the kind of fat that's quickly used for energy rather than being stored in the body. Cashews and pistachios are high-calorie, too, and so are Brazil nuts. Brazil nut, however, support a healthy thyroid by supplying selenium, a scarce trace mineral.

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.

It may be best to make your own cereal, which is actually easy to do. Consider what you like, research the health benefits, and include sensible amounts of dried fruit (high calorie!) and nuts. Seeds are not much of a concern. If you want to lower the fat and calorie count of each serving, add bran to the mix. Wheat, oat, and rice bran are all good sources of fiber and won't add many calories. Create a mix, add spices to taste, sweeten with stevia or the equivalent, toss with a heat-stable, organic oil like coconut, and bake on shallow pans for about forty minutes at 300 degrees or until lightly browned and crunchy.




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