Why granola for breakfast is a healthy choice

Looking for a healthy breakfastnutritious breakfast that's quick to prepare and keeps you full until noon? How about granola was the ideal solution?

By making the right choicesBy making the right choices, you can weave your way through the sugar- and additive-laden granolas to find the perfect option and fill up on the good stuff - for an ultra-tasty breakfast!

• What are the benefits of granola for breakfast?
• How to choose a quality granola?
• What should you eat it with to fill up on energy and start the day on the right foot?

In this article, we answer all these questions, with examples to back them up!

It's easy to see why this iconic blend of rolled oats, oilseeds and dried fruit is such a good choice for breakfast. a great choice for breakfast.

• Rich in fibre, vitamins, minerals and protein
• Ideal for digestion
• Hyper satiating
• ...

We'll get to the bottom of it without further ado.

What is Granola?

Granola is the crunchy mix that is a staple of modern breakfasts, nowadays often eaten on a base of fresh yoghurt with chopped fruit.

Typical granola ingredients include:

• Oat flakes
• Oilseeds almonds, cashews, hazelnuts, etc.
• Seeds pumpkin seeds, sunflower seeds, etc.
• Dried fruit raisins, cranberries, etc.

Created by nutritionist James Caleb Jackson towards the end of the 19th century, granola quickly gained popularity thanks to its irresistible taste, its nutritional qualities...

And its versatility! It's easy to vary the flavours, with a chocolate note one morning (which often makes everyone agree), a spicy note the next (with more cinnamon and banana, for example), a tangy note with a few red fruits, or an exotic note withacai of course!

The nutritional benefits of granola

Rich in fiber

Based on rolled oats, granola is naturally naturally rich in fiber.

And if you add the oilseeds, seeds and dried fruit that complement it, you get an absolutely perfect supply - especially nowadays in Western Europe, where the lack of fiber is chronic.

What does it actually do? Fiber helps :

• Regulate intestinal transit
• Nourishing the microbiota microbiota
• Promote the sensation of satiety
• Ensuring the health of our digestive tract

Source of protein

Proteins are essential for a balanced balanced breakfast.

They contribute to the satiety of our mealtime and provide provide smooth, productive energy throughout the morning

And on a deeper level, proteins help us to :

• Maintaining muscle mass
• Support the functioning of our immune system
• Boosting our metabolism

And here again, they're absolutely everywhere in our bowl of granola!

Among plant protein sources, nuts and seeds no longer need to be mentioned, as they make up a large proportion of granola and therefore contribute to its protein content.

We can also mention yoghurt, when served with it, and oat flakes - which we don't necessarily think of right away, but which nevertheless contain around 14g of protein per 100g..

Source of good fats

We owe a great many services to lipids. Good fats are :

• Masterpieces of satiety of a meal
• Crucial for provide continuous power all morning long
• Essential forabsorption of fat-soluble fat-soluble vitamins (A, D, E and K)

And here again, we have to salute nuts and seeds, our very own nutrient-packed ingredients!

Vitamins and minerals

Granola, if well chosen, is naturally rich in essential vitamins and minerals:

• Magnesium : lalmonds, pumpkin seeds and rolled oats are rich in magnesium, a mineral crucial for muscle function, bone health and blood sugar regulation.
• Zinc Zinc: found in pumpkin seeds and sesame seeds. Zinc is important for the immune system, wound healing and protein synthesis.
• Iron Found in oatmeal, pumpkin seeds and almonds, iron is essential for the production of red blood cells and the transport of oxygen in the body.
• Vitamin E Found in almonds, hazelnuts and sunflower seeds, vitamin E is a powerful antioxidant that helps protect cells against oxidative damage.
• Vitamin B1 (Thiamine) Found in oatmeal and sunflower seeds. Thiamine is essential for carbohydrate metabolism and the proper functioning of the nervous system.
• Vitamin B2 (Riboflavin) Present in almonds in particular, riboflavin plays a crucial role in energy production and fat metabolism.

You'll also find vitamins B3 and B6, potassium and phosphorus, all essential micronutrients that allow us to say without a hint of exaggeration that a well-constructed breakfast is a golden opportunity to fill up on good things.

Granola and satiety

Granola (if it's not too sweet - that's essential) is particularly effective for create a real sense of satiety that lasts all morning thanks to its combination of fiber, fat and protein.

These three components each play their own role:

• Fibres guide and slow down the progress of the food bolus through the digestive tract
• Lipids force the stomach to sequence the arrival of the food bolus in the intestine
• Protein puts extra workload on the digestive system

The natural result is a breakfast that's easier on the body, allowing you to ride a wave of energy all morning without feeling sluggish.

Low glycemic index

The glycemic index (GI) measures a food's ability to raise blood sugar levels.

Today, understanding the importance of GI is really crucial, especially when it comes to breakfast, as this first meal of the day can greatly influence our metabolic health.

The importance of avoiding high-GI foods

The traditional breakfast table brings together the worst sources of carbohydrates to start the day:

• White bread
• Fruit juices
• Jam
• Industrial spreads
• Industrial cereals with too much sugar
• Industrial breakfast cakes

These foods, which are very rich in carbohydrates and have a high GI, cause a rapid rise in blood sugar levels, followed by an equally sharp drop.

This sudden fluctuation can lead to :

• From cravings in the morning
• From concentration problems
• Increased risk of developing long-term metabolic health problems (pre-diabetes, type 2 diabetes)

And above all : these fluctuations are maintained ! A drop in our blood sugar will greatly influence our food choices, making us consume more carbohydrate-rich, high-GI foods, which will again create a drop, influence our choices, and so on.

Granola: a low-GI alternative

Granola, while not very sweet, generally has a low GI compared to other sweet breakfasts.

This means that :

1. It provides more stable, longer-lasting energy :
• The gradual release of glucose into the bloodstream prevents energy spikes and crashes.
• You stay alert and focused for longer.
2. Helps control weight :
• Glycemic stability reduces cravings and the over-consumption of carbohydrate-rich foods, and limits the storage of body fat.
• It helps regulate appetite throughout the day.
3. It promotes better food choices at breakfast :
• By avoiding "false hunger" due to a drop in blood sugar, you're less likely to turn to unhealthy options at the next meal.
4. It contributes to better long-term metabolic health :
• Regular consumption of low-GI foods can help prevent the development of type 2 diabetes and other metabolic disorders.

By choosing a quality, low-sugar, high-fiber granola, you're opting for a breakfast that not only tastes good, but also takes care of your metabolic health over the long term.

Ideal for morning concentration

As the renowned neuroscientist Andrew Huberman repeatedly reminds us Andrew Huberman in his best-selling podcast, the brain needs a steady supply of glucose to function optimally.

Granola, with its blend of complex carbohydrates, fiber, healthy fats and protein, provides a smooth, steady supply of glucose, ideal for concentration throughout the morning.

Granola for breakfast: a quick, easy and ultra-adaptable option

Granola is one of the most practical and quickest convenient and quick to prepare.

Your bowl is built in a flash in the morning in the kitchen.

And when it comes to customization, we're dealing with a real winner!

Your basic granola can be chocolatey, tangy or spicy... And you'll have the pleasure of using your creativity to complete it with your favorite oilseeds (whole or pureed) or your favorite fruit.

And if you're short of ideas, you'll find tons of them on the networks! Granola lovers form an ultra-inspired and generous community.

How to choose a healthy granola

With breakfast products more than with any other, it's crucial to read labels.

Why is this? The first meal of the day is THE historical stronghold of ultra-processed food.

They contain numerous additives and the worst sweeteners for your health (like glucose-fructose syrup, for example).

To choose the best granola, here's the big oven from nümorning, the experts in healthy, tasty breakfast:

1. Bio organic granolas are the best choice
2. Natural avoid artificial additives and preservatives
3. Low sugar choose a granola with a moderate sugar content
4. Sweetened with good sugar Choose granolas sweetened with coconut sugar (by far the healthiest and most nutritionally interesting sweetener).

How to incorporate granola into your breakfast routine

Incorporating granola into your morning routine couldn't be easier, and can be done in a number of ways.

Here are a few ideas for vary your breakfasts while enjoying the benefits of granola.

Granola on a yogurt base with fresh fruit: the great classic

This essential combination offers a perfect balance of flavour and goodness.

Here are a few ideas to get you started:

• Chocolate granola Starting with a chocolate granola, add a vegetable yoghurt base, a banana and almonds or hazelnuts.
• Red fruit granola Starting with a plain granola, add a vegetable yoghurt base, mixed red fruits and pumpkin seeds.
• Apple-cinnamon granola with peanut butter Starting with a cinnamon granola, add a vegetable yoghurt base, a diced apple and a generous spoonful of peanut butter.

Granola on a mashed banana base

You can replace the yoghurt bed with a mashed ripe banana.

And if this base isn't as creamy as you'd like, you can add a dash of plant milk to your banana before adding your granola.

Granola as a topping

Granola has many uses! You can use it as a crunch boost on :

• A acai bowl (take a look at our recipe here)
• Porridge
• A bowl of fresh fruit
• Chia pudding

Granola to go

For mornings in a hurry, pour two nice handfuls of granola into a lunchbox and add dry ingredients (dried fruit, chocolate chips, coconut shavings, seeds and oilseeds).

Granola, a healthy choice for breakfast?

A thousand times yes! As long as it's well-chosen.

It's full of flavour and essential nutrients from breakfast onwards, adaptable to all tastes and easy to prepare.

And it's a gentle, long-lasting source of energy It's absolutely ideal for keeping your body running smoothly until lunchtime, without ever having to worry about hunger.