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In addition to being delicious, granola combines the benefits of various types of food

Granola originated in the United States, around 1830, when Willian Sylvester Graham formulated a wholemeal flour. Years later, physician James Caleb Jackson developed a nutritious menu in order to improve the nutrient intake of patients who did not consume certain foods - this menu was given the name of granule. Later, the doctor John Harvery Kellogg created his version of the granule, adding oats and corn to the mixture, but there were legal implications between Willian and John due to the “plagiarism” carried out by the latter. From this fight, the name known until today, granola, was born. The product only fell into public favor in the 1960s, when the nutritional benefits of granola began to be extolled.

The fundamental constitution of granola is based on a mixture of cereals (oats, wheat bran, wheat germ, rice flake and corn flake), whole grains (peanuts, linseed and sesame and soybeans), dried fruits (grapes and raisins ), nuts, nuts and may contain honey or sugar.

Granola has several nutritional benefits, such as high amounts of dietary fiber, energy, vitamins and minerals, proteins, carbohydrates and unsaturated fatty acids.

In Brazil, there is no specific legislation that defines the composition of granola. Thus, the product can be made with different elements and in varying amounts. Below, some of the main ingredients present in granola will be presented, as well as the various health benefits.

what is granola

Cereals

Oats (394 kcal/100 g)

White oats are a cereal of excellent nutritional value. It stands out among other cereals for its protein content and quality, and for its higher percentage of lipids, which are distributed throughout the grain. In the oat lipid fraction, there is a predominance of unsaturated fatty acids. In addition, the cereal is also a source of dietary fiber, which is responsible for the beneficial effects on human health. Oats help regulate intestinal transit and blood pressure, reduce levels of total cholesterol and triglycerides, preventing heart disease, thus being considered a functional food.

Wheat bran and germ (between 240 and 360 kcal/100 g)

Wheat bran is a by-product obtained from the processing of wheat grain for human consumption, it has a low energy value, but it has a high fiber content, in addition to being a source of complex B vitamins and vitamin E. Wheat bran helps avoid bowel problems such as diverticulitis and constipation.

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The wheat germ is the "noblest" part of the wheat grain - it is the embryo of the plant; from it that the new plant will sprout. Wheat germ is an important source of omega 3 fatty acid, vitamin E, other vitamins and trace minerals; however, it contains minimal amounts of protein. Wheat germ is a powerful antioxidant, regulates glycemic indexes, strengthens the immune system and improves digestion and bowel function.

Rice flakes (362 kcal/100 g)

Rice flake is a crunchy food product, made from rice flour based on the extrusion process, with or without the addition of other ingredients. It is a source of carbohydrates and essential amino acids for the body, in addition to being rich in B vitamins and a source of calcium and iron - but rice flake is not rich in fiber.

Corn Flake (363 kcal/100 g)

Corn flake, also known as corn flake, is obtained from the extrusion process, with or without addition of other ingredients. Corn flake is an excellent energy source due to its high starch content, in addition, it contains lipids, proteins and vitamins B1, B2 and E, and micronutrients such as phosphorus and potassium. Corn helps prevent cardiovascular disease and protects vision from the sun's rays - it also helps prevent degenerative diseases and cataracts.

Whole grains

Peanuts (544 kcal/100 g)

Peanuts are a legume, a great source of polyunsaturated fatty acids (omega-3 and omega-6) and highly energetic. For all these reasons, it helps to reduce “bad” cholesterol (LDL), in addition to being a source of protein, vitamins B and E, minerals (such as magnesium), calcium, selenium and iron. Peanuts help prevent cardiovascular disease, prevent the development of atherosclerosis and cancer (sitosterol substance has been tested and approved by the European and US scientific community).

Linseed (495 kcal/100 g)

Flaxseed is considered a functional food, its seed is highly energetic and has carbohydrates, polyunsaturated acids, dietary fiber, proteins and lignans (phenolic substances, phytoestrogens). Lignans are substances capable of binding to estrogen receptors on cells, thus reducing the risk of developing some types of cancer. There are two types of linseed: golden and brown; the two practically do not differ in their composition, but in the type of planting. It is advisable to consume golden flaxseed, as it is cultivated organically, free of pesticides.

Sesame (584 kcal/100 g)

The sesame seed is considered a very rich food in minerals, such as calcium, phosphorus, iron, potassium, magnesium, sodium, zinc and selenium, having in its composition oil of excellent quality, proteins, lecithin, vitamins A, E, B1, B2 . Its consumption helps control glycemic and body weight, reduces serum cholesterol and increases the activity of antioxidant enzymes in conditions of oxidative stress.

Soy (446 kcal/100g)

Soy bean is very rich in vegetable proteins, an excellent source of vitamin B complex, vitamins E and K, has phytochemicals such as carotenoids, flavonoids, among others. It contains phytohormones, which reduce LDL levels, reducing the risk of cardiovascular disease, and is also a source of fiber, calcium, phosphorus and iron. Its health benefits, in addition to reducing LDL levels, regulate blood glucose levels (diabetes control), delay the onset of osteoporosis and may reduce the symptoms of menopause.

Curiosity: soy has some antinutritional factors, such as the antitrypsin factor, present in its natural state (raw) that inhibits the absorption of proteins. Heat treatment increases its nutritional value and inactivates anti-nutritional factors.

Dry fruits

Grape (299 kcal/100 g)

The raisin is obtained from the dehydration process of the grape in nature. It is highly energetic, rich in carbohydrates, and has small amounts of vitamin C and B-complex vitamins, as well as minerals such as calcium, iron, phosphorus and potassium. Its bark contains resveratrol, a powerful antioxidant that is a natural antibiotic, produced as part of plant defense. Raisins are effective against chronic cough and dysentery, ringing in the ears, insomnia and other nervous disorders, due to their calming power.

Banana (318 kcal/100 g)

The dried banana or raisin banana has a high sugar content. It can be classified among the high food value products. It is easily assimilated, a source of carbohydrates, vegetable proteins, fiber, potassium, iron, magnesium, phosphorus, chlorine, zinc and vitamin C. Its main health benefit is the strengthening of bone metabolism.

Oil fruits

Nuts and Nuts (543 and 620 kcal/100 g)

The oleaginous fruits found in granola are rich in unsaturated fatty acids (omega-3 and omega-6), in addition to being rich in proteins, carbohydrates, fiber and minerals, such as phosphorus, iron, zinc and magnesium. The consumption of oilseed fruits is associated with a reduction in the risk of cardiovascular disease and some types of cancer, such as prostate, esophagus, stomach, colon and rectum.

Brown Sugar (369 kcal/100 g)

Brown sugar, unlike refined sugar, has not gone through the refining process and, therefore, has a higher nutrient concentration than refined sugar. It is an important source of potassium, calcium, magnesium, sodium, iron, manganese, zinc, vitamins A, vitamins of the B, C, D6 and E complex. Therefore, brown sugar is considered a food rich in vitamins and minerals, being often recommended in the diet of anemic people.

Honey (309 kcal/100 g)

The composition and properties of honey mainly vary according to the floral source. Honey is considered a food with high energy source, it has mineral elements such as selenium, manganese, zinc and chromium, fiber, proteins, traces of vitamins A, B2, C and B6. Honey has antimicrobial activity, is protective against gastrointestinal diseases, has antioxidant and prebiotic properties.

Granola production

The granola manufacturing processing includes the following steps: selection of raw material, weighing, mixing of cereals with sugar (or honey), heating until sugar caramelization (in this step the cereals are arranged in trays and passed through ovens or continuous dryers at temperatures from 150 ºC to 220 ºC until they reach a brown color - sugar caramelization - and 3% humidity. Then, the mixture is cooled, the rest of the ingredients are added and the product goes on to weighing and packaging.

As a food resulting from a mixture of cereals and oil seeds, granola is subject to the development of molds and yeasts and, consequently, mycotoxins may be produced, resulting in possible food poisoning. The presence of microorganisms in food is an important factor to assess the quality of the raw material used, the processing conditions, handling and storage of the product. Thus, it is essential that the product is prepared following the standards of Good Manufacturing Practice, and has quality control certification from regulatory agencies, such as the National Health Surveillance Agency (Anvisa).

The consumption of granola brings many benefits to health and provides the body's balance, interfering with the individual's health and disposition. Despite so many benefits, granola is contraindicated for some groups of people, especially those who are overweight and/or on a slimming diet, as it is a very caloric food, with high levels of carbohydrates and lipids. Granola is also not suitable for children under two years old and for the elderly, as it requires good chewing. People who are allergic to gluten or diabetic (severe cases of diabetes should avoid consuming the product) need to pay attention to the packaging label, and check the absence of components that may cause adverse reactions.

To enjoy the benefits of granola, we recommend the daily consumption of two tablespoons - this for those who are not overweight and have a balanced diet for the rest of the day. In addition, water consumption is essential to ensure the beneficial effect of dietary fiber.