Easy Sugar-Free Granola Recipe | Nutrition in the Kitch (2024)

FAQs

Is homemade granola ok for diabetics? ›

Key Takeaways. A person with diabetes can continue to eat and enjoy granola. Granola can be a good source of protein, fat, and fiber, all of which can contribute to building a balanced meal or snack for a person with diabetes.

Yes, you can, if you can find the right granola. Most mass-market granolas have 20 or more grams of carbs per serving, which are often derived from high sugar contents. Think you have to sacrifice your low-carb diet and consume carb-rich granolas? Think again.

Clumpy Granola Method: Add Egg White

The idea is that the egg's protein will help the oats bind to each other and create delicate clusters. Results: Not only does the egg white work as a glue to hold the oats together, but it also gives the granola an incredibly crispy bite.

It is also worth remembering that granola is calorie dense and typically high in sugar and carbs, for this reason it should be eaten in moderation and is unlikely to be appropriate for those following a low-sugar or low-calorie diet.

Granola is a whole grain oat product that may help moderate blood sugar levels after meals. Furthermore, combining it with dairy products may improve postmeal blood sugar levels compared with mixing granola with nondairy alternatives ( 13 , 14 ).

When oats are processed into granola cereal, other ingredients such as sugar, honey or dried fruit are often added to enhance the taste. These additional ingredients can increase the overall Glycemic Index (GI) of the cereal, making it more likely to cause a spike in blood sugar levels.

Granola can be packed with sugar, corn syrup, honey, and other added sweeteners, just like many of your favourite cereals that you try to avoid for your health's sake.

No major food groups are off-limits, but you'll need to avoid foods with a high GI. Fruits and vegetables: You can eat dozens of fruits and vegetables, but steer clear of a few (like parsnips, watermelon, and pineapple). Grains: Whole-grain bread and pasta, brown rice, and oatmeal are allowed.

However, corn and root vegetables like potatoes, yams, and beets have a high starch content and are best avoided. Choose non-starchy vegetables like broccoli, squash, bell peppers, and asparagus to get your fill of fiber and other nutrients while still moderating your intake of carbs.

I aim to let it hit room temperature, whatever that may be; the real point is to give it ample time to shed excess heat and steam. This should take about 45 minutes; if left out indefinitely, the granola can turn sticky or soft, so do try to put it away as soon after cooling as you can.

What is a good binder for granola? ›

Chia seeds are often praised for their binding powers. In fact, they secure ingredients so well that they can even be used as an egg replacer. Adding just a spoonful of chia seeds to your favorite granola bar recipe will make a huge difference in its texture.

Nut butter is a super flavorful fat that serves multiple purposes in granola. It acts as a binding agent—along with additional coconut oil and whatever natural sweetener I've chosen—helping to pull the dry ingredients together into a wet, sticky mass for baking.

You might be wondering: If granola is supposed to be so good for you, then why does it have so much sugar? To put it simply: Food companies (both big and small ones) add sugars and sweeteners to foods because they don't think you'll buy them otherwise.

Yes, granola can be eaten daily. As part of a balanced diet and if the portions are checked. Go for healthier options with less added sugars and saturated fats to get the most out of it.

On the downside, granola can be high in added sugars, hidden calories, and saturated fat, making some options less healthy. Choosing the right type of granola, controlling serving sizes, and homemade options can make granola a part of a healthy diet.

You can also make your own granola, which is a good way to avoid the excess fats and sugars you may find in store-bought brands.

Yes. "Granola does contain important nutrients, and if you enjoy it, eating some every day is probably fine as part of a balanced diet," says Harris-Pincus.

Yogurt can be a great nutrient-dense breakfast option or an easy snack. If unsweetened and Greek-style, it's low in carbohydrates and high in protein. This means it won't cause blood sugar spikes in people with diabetes, like other sources of carbohydrates.