Beragam Manfaat Granola yang cocok Sebagai Camilan Sehat

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Granola adalah salah satu sereal sehat yang kerap dijadikan pilihan untuk sarapan pagi. Tidak hanya karena rasanya yang lezat, banyaknya manfaat granola dan kemudahan penyajiannya membuat makanan ini digemari oleh banyak orang.

Manfaat granola ada berkat beragam nutrisi yang terkandung pada bahan-bahan dasarnya. Isi granola bisa bermacam-macam. Rata-rata granola merupakan campuran dari oats, kacang-kacangan, biji-bijian, buah kering, rempah-rempah, dan pemanis, seperti madu atau gula.

Untuk menu sarapan, granola umumnya disajikan dengan yogurt atau susu rendah lemak. Namun, tidak hanya untuk sarapan, granola juga bisa Anda sajikan dengan es krim sebagai opsi untuk camilan sehat di sore hari.

Kandungan Nutrisi dalam Granola
Dalam 30 gram (± 4 sendok makan granola), kira-kira terdapat 140 kalori. Selain itu, terkandung juga beragam nutrisi yang bermanfaat bagi tubuh, di antaranya:

Karbohidrat
Serat
Protein
Lemak
Mineral, seperti mangan, fosfor, magnesium, zinc, kalium, zat besi, dan selenium
Vitamin, seperti vitamin E, thiamin, vitamin K, riboflavin, vitamin B6, asam folat
Manfaat Granola bagi Kesehatan
Berikut ini adalah beberapa manfaat yang bisa Anda dapatkan dari granola:

– Menjaga kesehatan jantung
Oats merupakan bahan baku granola. Oats mengandung beta glukan yang berperan penting dalam menjaga kesehatan jantung. Beta glukan adalah sejenis serat yang bermanfaat untuk mengurangi kadar kolesterol dan lemak jahat dalam darah, yaitu dua kondisi yang meningkatkan risiko terjadinya penyakit jantung.

– Menjaga kesehatan usus
Bahan-bahan tinggi serat pada granola, seperti oats, kacang-kacangan, biji-bijian, dan buah kering, dapat membantu menjaga kesehatan usus dengan cara melancarkan buang air besar dan meningkatkan produksi bakteri sehat pada usus. Dengan begitu, Anda akan terhindar dari berbagai masalah pencernaan, misalnya sembelit dan irritable bowel syndrome.

– Melawan radikal bebas berlebih
Bahan-bahan seperti parutan kelapa kering, biji-bijian, dan kacang-kacangan dalam granola mengandung banyak nutrisi yang memiliki sifat antioksidan, misalnya selenium dan vitamin E. Antioksidan ini membantu mengurangi kerusakan sel-sel tubuh dengan cara menetralkan kadar radikal bebas berlebih.

– Mengurangi risiko obesitas
Granola umumnya terbuat dari bahan-bahan yang tinggi protein dan serat, seperti kacang-kacangan dan biji-bijian. Kandungan protein dan serat yang tinggi ini dapat membantu Anda merasa kenyang lebih lama.

Protein berperan aktif dalam produksi hormon yang dapat membuat Anda merasa kenyang. Selain itu, serat juga dapat memperlambat proses pengosongan perut. Dengan demikian, Anda akan terhindar dari keinginan untuk makan secara berlebihan, sehingga risiko obesitas pun menurun.

Walau bisa mendatangkan banyak manfaat, konsumsi granola yang rutin dan dalam jumlah banyak juga tidak disarankan. Kebanyakan orang langsung menilai granola sebagai produk yang sehat. Padahal, beberapa produk granola bisa saja tinggi kalori karena kandungan gula dan lemak jenuhnya.

Jadi, Anda juga perlu berhati-hati saat membeli produk granola di pasaran. Perhatikan komposisi dan informasi nilai gizi pada kemasan granola. Bahan-bahan yang mungkin ada dalam granola dan mengandung banyak gula dan lemak jenuh, antara lain cokelat, madu, sirup, selai kacang, serta gula dan minyak tambahan.

Komposisi yang tertera pada kemasan produk diurutkan dari yang jumlahnya paling banyak hingga paling sedikit. Jadi, pilihlah produk granola yang mencantumkan bahan-bahan seperti gandum utuh, kacang-kacangan, dan biji-bijian pada urutan pertama komposisinya.

Sebaliknya, hindari membeli produk granola yang urutan komposisi awalnya terdiri dari gula, sirup, cokelat, atau bahkan pemanis alami seperti madu. Selain itu, jangan menambahkan banyak buah kering pada granola Anda. Meski merupakan sumber serat, buah kering juga kaya akan gula sehingga konsumsinya perlu dibatasi.

Jika Anda masih memiliki pertanyaan mengenai konsumsi granola, jangan ragu untuk berkonsultasi dengan dokter. Anda juga bisa bertanya kepada dokter mengenai menu harian yang sehat untuk Anda di samping granola.

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