Granola is considered as a healthy food, breakfast or snack option. But the one thing that you need to keep in mind before purchasing Granola is to look at the labels and read the ingredients list carefully. It is true that many commercial granolas can be high in sugar and not as healthy as they might seem at first glance. Even though there are some brands in the market who use Organic Jaggery or Stevia in their Granola, reading the label should be your first priority to avoid any issues later on.
Granola that is high in sugar can still be a tasty treat, but it may not be the best choice for those looking to maintain a healthy diet. When consumed in excess, sugar can contribute to a range of health issues, including weight gain. If you are concerned about your sugar intake, it is important to be well aware and choose granola products that are lower in sugar, or consider making your own granola at home using a recipe that calls for minimal added sweeteners.
Ingredients in Healthy Sugar-Free Granola:
- Oats: Oats are a type of whole grain that is high in fiber and nutrients. They provide a good source of energy and can help to lower cholesterol levels.
- Nuts: Nuts are a good source of healthy fats, protein, and nutrients. In this recipe, you can use any type of mixed nuts that you prefer. Chopping the nuts into smaller pieces will help them to evenly distribute throughout the granola.
- Coconut flakes: Coconut flakes are thin shreds of coconut meat that have been dried. They add a tropical flavor to the granola and are a good source of fiber and healthy fats.
- Flaxseed: Flaxseed is a type of seed that is high in fiber and omega-3 fatty acids. It has a nutty flavor and can be ground into a fine powder using a blender or coffee grinder.
- Sunflower seeds: Sunflower seeds are a good source of healthy fats, protein, and nutrients. They have a slightly nutty flavor and add a crunch to the granola.
- Pumpkin seeds: Pumpkin seeds, also known as pepitas, are a good source of healthy fats, protein, and nutrients. They have a slightly nutty flavor and add a crunch to the granola.
- Apple sauce: Apple sauce is a puree made from cooked apples. It adds moisture to the granola and helps to bind the ingredients together.
- Coconut oil: Coconut oil is a type of oil that is made from the flesh of coconuts. It is high in healthy fats and adds a tropical flavor to the granola.
- Vanilla extract: Vanilla extract is a flavoring made from vanilla beans. It adds a sweet, aromatic flavor to the granola.
- Cinnamon: Cinnamon is a spice that has a warm, sweet flavor. It adds depth and flavor to the granola.
- Salt: Salt helps to bring out the flavors in the granola. A small amount is all that is needed.
- Dried fruit: Dried fruit is fruit that has been dehydrated and can be a good source of natural sweetness. It is optional in this recipe, but if you choose to use it, be sure to add it after the granola has cooled to prevent it from getting too soft.
Recipe for Healthy Sugar-Free Granola:
Here is a recipe for a healthy, sugar-free granola:
Ingredients:
- 2 cups old-fashioned oats
- 1 cup mixed nuts (such as almonds, walnuts, and pecans), chopped
- 1/2 cup unsweetened coconut flakes
- 1/4 cup ground flaxseed
- 1/4 cup sunflower seeds
- 1/4 cup pumpkin seeds
- 1/4 cup unsweetened apple sauce
- 2 tablespoons coconut oil, melted
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1/2 cup dried fruit (such as cranberries or raisins) (optional)
Instructions:
- Preheat your oven to 300°F (150°C).
- In a large mixing bowl, combine the oats, nuts, coconut flakes, flaxseed, sunflower seeds, and pumpkin seeds.
- In a separate bowl, whisk together the apple sauce, coconut oil, vanilla extract, cinnamon, and salt.
- Pour the wet mixture over the dry mixture and stir until everything is evenly coated.
- Spread the granola mixture onto a baking sheet lined with parchment paper.
- Bake for 20-25 minutes, or until the granola is golden brown and fragrant.
- Remove the granola from the oven and let it cool completely.
- Stir in the dried fruit, if using.
- Store the granola in an airtight container at room temperature for up to 2 weeks.
I hope you enjoy this recipe!
The Bottom Line
It is possible to make granola at home that is lower in sugar and healthier overall. By controlling the ingredients that you use, you can make a granola that is lower in sugar and higher in nutrients. Overall, sugar-free granola can be a good choice for those looking to reduce their sugar intake or who are following a low-carb or ketogenic diet. You can also look for store-bought granolas that are made with minimal sugar or Jaggery and whole ingredients. Check out these Granola made with Real Organic Jaggery.