If you love healthy eating, you are certainly not familiar with granola. This type of seed is quite popular among women today. The seeds are not only delicious but also rich in nutrients, especially suitable for people on a diet and losing weight. So how many calories are in 2 tablespoons of granola and how to effectively eat to lose weight? Please follow the article from My Auris to pick up some tips right away.
How many calories in 2 tablespoons of granola?
Granola is a food made from oats, honey, nuts and some other ingredients such as almonds, cashews, pumpkin seeds greens and dried fruits such as grapes, cranberries, and dried coconut.
However, depending on each person’s diet and needs, you can mix different types of nuts. Usually, people also add macadamia nuts, red/yellow walnuts, sometimes with or without oats.
Therefore, it can be seen that granola is a healthy food, rich in nutrients. Among them, the most important is the variety of vitamins and minerals such as zinc, iron, phosphorus, folate,…
Because the mix of grains is different depending on the serving size, the calorie content in granola also varies.
According to data from the US Department of Agriculture USDA, 100g of granola will contain about 471 calories. This is the general number when researched by the US Department of Agriculture, however, the number of calories in granola can also vary depending on different ingredients and processing methods.
In addition, other nutritional ingredients recorded in 100g of granola are as follows: 64g carbohydrates, 29g sugar, 10g protein, 20g fat and 5g fiber,…
So how many calories are in 2 tablespoons of granola? To answer how many calories are in 2 tablespoons of granola, you first need to determine the size of the spoon. Thus, it can be seen that choosing a measuring spoon is very difficult, because spoons come in many different sizes, and each scoop will have a different amount. Therefore, people can calculate the equivalent as follows: if a spoon weighs over 100g, it will contain more than 471 calories. On the contrary, if the spoon is smaller than 100g, the calories will be 471 fewer calories.
Nutritional supplement
If you are worried about how many calories are in 2 tablespoons of granola, can it cause weight gain, then the nutritional content of this food may make you think again. Because it is rich in nutrients, it provides the necessary energy for the body to function all day. Not only main nutrients such as protein, carbohydrates, fiber, fat but also vitamins B6, B12, D, C and minerals such as sodium, potassium, magnesium, iron, zinc. These nutrients contribute to strengthening the body’s immune system.
Good for the digestive system
With abundant fiber content, granola ensures the functioning of a healthy digestive system. Fiber regulates the microflora, creating conditions for beneficial bacteria to grow. From there, it enhances digestion, absorbs nutrients, and reduces bloating and constipation. At the same time, fiber helps keep you full for a long time, suppresses appetite, prevents obesity and rectal cancer.
Stabilizes blood pressure
With abundant fiber content, it is not only good for the digestive system but also brings about the effect of quickly reducing blood pressure. Stable blood pressure helps good health and prevents other dangerous diseases.
Regulating blood sugar
Fiber in granola has been proven to speed up carbohydrate metabolism, helping to stabilize blood sugar in the body. Furthermore, granola is rich in the mineral manganese – a substance directly related to the production and removal of sugar in the blood. Therefore, it is extremely beneficial for people with diabetes.
Reduce cholesterol
The main ingredients of granola are oats and other grains. Therefore, this food is rich in unsaturated fats that are good for lowering cholesterol. Furthermore, oats also contain beta glucan compound that helps reduce bad cholesterol, prevent plaque formation in blood vessels, as well as prevent the risk of cardiovascular disease.
Provides antioxidants
Granola provides many antioxidants such as selenium, vitamin E, gallic acid. These substances are extremely beneficial for the skin, anti-inflammatory, smooth, bright, and anti-aging.
Eating granola to gain weight or lose weight?
Besides How many calories are in 2 tablespoons of granola, the issue of whether granola supplements cause weight gain is also of great concern. In fact, if you follow a scientific diet and strictly control the amount of calories you eat at each meal, granola will not cause weight gain but will also promote health benefits.
Granola can be supplemented with low-calorie foods and should use granola that is low in sugar, sweeteners and fat to both lose weight and provide adequate nutrition and energy for the body. However, granola’s calorie content is high, providing nearly ⅔ of what an average adult needs at each meal, so if supplemented regularly without a regimen, you will definitely gain weight.
How to eat granola to lose weight
To have a slim figure, beautiful skin, and adequate nutrition for the body, pay attention to the following ways to eat granola to lose weight:
- Amount and frequency of eating: nutritionists recommend eating granola only 3-4 times/week and each time about 50g. If you eat too much, it will cause excess nutrients and excess energy, leading to weight gain and obesity.
- Add more fruits: you can provide more fruits: blueberries, mangoes, strawberries, avocados, apples,… in granola meals to provide more vitamins, minerals, and fiber for the body.
- Do not use with foods high in sugar: the habit of using granola with fresh milk, sweetened yogurt or jams, etc. causes calorie levels to increase quickly. If you want to combine, choose the unsweetened version.
- Choose low-calorie granola: most markets today sell granola baked with honey or brown sugar to create sweetness. If you don’t want to gain weight, choose low-sugar varieties and avoid excess calories.
- Adding granola to breakfast as breakfast will bring better weight loss results.
- When adding granola to the nutritional menu, you should adjust your food portions so that your calorie intake is appropriate.
- Incorporate regular exercise to increase calorie burning.
Hopefully the information in the article abouthow many calories in 2 tablespoons of granola will help people answer their questions. At the same time, add more knowledge about nutrition and granola. From there, design a healthy nutritional menu that is full of nutrients and good for your health.
Anh Thy
