Eating too much sugar may increase your risk of many conditions, such as type 2 diabetes, obesity, heart disease, cavities, and even some types of cancer ( 20, 21, 22, 23, 24). This recipe is my favorite, go-to granola recipe. Over the years, I’ve played around with it to create a bunch of fun variations. Here they are for inspiration: The morning staple has been pretty demonised over the years, with some studies citing high sugar and calorie levels as reasons to swerve it altogether. Let the granola cool completely, undisturbed (at least 45 minutes). Top with the dried fruit (and optional chocolate chips, if using). Break the granola into pieces with your hands if you want to retain big chunks, or stir it around with a spoon if you don’t want extra-clumpy granola. Isla recommends aiming to make a meal that leaves you feeling satiated (comfortably full) and satisfied (hits the spot). 'Add in some different nutrients, but also textures or flavours to create a satisfying breakfast. I like creamy Greek yoghurt for calcium and protein, and frozen berries or bananas.'

Dried fruit lends some extra sweetness, chewy texture and irresistible fruity flavor. I used dried cranberries for this batch. I also love tart dried cherries, raisins and chopped dried apricots. Optional Mix-Ins Granolas often contain nuts, seeds and wheat, so can be a bit of a minefield when it comes to allergies. Even if they don't contain these themselves, they might be manufactured alongside other products that do. As such, watch out for ingredients like chocolate chips, honey, and dried fruit with added sugar. SummaryAs I grew older, I tried eating cereal/granola (trying to act healthy haha), but since I dislike the taste of milk, I tried to have it with soy milk, but not only it’s time consuming, it also feels weird to have cold food for breakfast. I wasn’t a fan of granola bars as well as they are dry and too sweet. Heart-healthy, hearty, whole-grain old-fashioned oats keep their shape during baking. Be sure to use certified gluten-free oats if you need gluten-free granola. Nuts and/or Seeds Next, pour the granola onto your lined baking sheet and use a large spoon to spread it in an even layer.

Look for brands with more grains, oats, seeds, and dried fruit, and avoid granola with added sweeteners or honey. Alternatively, you could make your own granola! Portion control is also important to avoid consuming excess calories. It may be helpful to measure out one or two servings first, so you don’t overeat. How to Prepare Granola Other whole grains found in granola types, like quinoa or teff, contain important amino acids and protein. What’s more, you should carefully consider serving sizes, which vary from 2 tablespoons (12.5 grams) to 2/3 cup (67 grams). Particularly small serving sizes can be misleading, as you’re likely to consume more than that amount. This granola contains oat grain fibre that contributes to an increase in faecal bulk. Enjoy as part of a varied, balanced diet & healthy lifestyle. Delicious Diversity 12 Plant-Based Foods Made with 12 of your 30 weekly diverse plant-based foods. Almonds & Cashews & Brown Rice & Carrot & Chicory Root & Dates & Linseeds & Olive Oil & Pumpkin Seeds & Quinoa & Sunflower Seeds & Wholegrain Oats.Here's a sample of nutrition information for a 2/3 cup serving of Quaker® low-fat granola with raisins: For flavorful granola, don’t skip the salt! Too little and your flavors won’t sing. I prefer using fine-grain sea salt in this one (I always cook with fine-grain sea salt), but regular salt will do, too (just use a little less). Even with all those techniques in place, I occasionally end up with a batch of granola that isn’t as clumpy as my others, for reasons that I can’t explain. It’s always delicious, though! Additionally, the U.S. Department of Agriculture (USDA) recommends limiting sugar intake to 10% of your total daily calories, which equates to about 12 teaspoons (50 grams) of sugar for someone following a 2,000-calorie diet ( 19). Additionally, high-fiber foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control ( 6, 7) Other potential health benefits