By Emily Joshu, Dailymail.Com Health Reporter
May 17, 2024 16:56, Updated May 17, 2024 17:13
Granola has long been used as an easy topping for yogurt bowls and a reliable standby for breakfast bars.
However, even though they may look the same on the outside, they are not all created equal on the inside.
Many granola clusters are loaded with sugar, some containing more than a Krispy Kreme donut or Chips Ahoy. cookie.
For example, about half a bowl of Go Lo Coco Crunch Granola contains 18 grams (3.6 teaspoons) of sugar, about the same amount as a Betty Crocker Fudge Brownie. Additionally, a small bowl of Heartland Raisin Granola contains 15 grams, which is the equivalent of three Oreos.
“The problem with mass-market granola is that popular brands use more processed ingredients and have far more added sugar, saturated fat, sodium, and calories,” said Samanatha Boesch and Julie Upton, a California-based dietitian. is writing. Eat this, not that!
But Upton has created her own list of those with the least amount of sugar.
Upton’s list of favorite granolas that won’t cause a sugar crash.
KIND Banana Peanut Butter Clusters with Dark Chocolate Chunks
KIND Banana Peanut Butter Clusters with Dark Chocolate Chunks, the first of several flavors from the brand on Upton’s list, contains 10 grams (2 teaspoons) of sugar per serving .
This is one of the highest carbohydrate options on the list, but it also has the largest serving size (2/3 of a cup).
It also contains 6 grams of gut-friendly fiber, 10 grams of protein, and only 250 calories per serving.
“It’s rare to find a granola that’s rich in both fiber and protein, but KIND has done just that with their Banana Peanut Butter Clusters,” Boesch and Upton write.
Notable ingredients include five “supergrains” such as oats, millet, and dried bananas.
Bob’s Red Mill Homestyle Peanut Butter Granola
“Bob’s Red Mill Homestyle Granola is a more traditional, back-to-basics recipe with healthy ingredients like whole oats, peanuts, maple syrup, and peanut butter,” says Boesch. Upton wrote.
This granola contains 6 grams of sugar per 1/4 cup, which is about 1.5 teaspoons.
It also contains 2 grams of fiber, 4 grams of protein, and only 140 calories per serving. This will help you stay full without adding extra calories.
This granola is also gluten-free and contains whole grains.
Pure Elizabeth Pumpkin Cinnamon Ancient Grain Granola
Purely Elizabeth’s Pumpkin Cinnamon flavor is made with organic oats and “ancient” grains like amaranth and quinoa flakes.
As for sugar, 1 1/3 cups contains just 6 grams of sugar (1.5 teaspoons).
Upton notes that it contains sunflower, chia, and pumpkin seeds “to add fiber, protein, and other essential nutrients,” but is high in saturated fat.
One serving contains about 3.5 grams of saturated fat, the most on the list.
It is derived from coconut oil, which has been linked in some studies to negative effects such as high cholesterol and increased risk of heart disease.
Barenaked Triple Berry Crunch Granola
One 1/2 cup serving of Bear Naked Triple Berry Crunch Granola contains about 11 grams of sugar (about 2.2 teaspoons).
This is the highest amount of sugar on the list, slightly surpassing the amount of sugar in a Crispy Kreme donut.
But Upton said she likes that it contains only 210 calories per serving.
It also offers a “nutrition boost with dried cranberries, strawberries, and blueberries.”
This granola also contains 5 grams of fiber, 0.5 grams of saturated fat, and 5 grams of protein.
Nature’s Path Dark Chocolate and Red Berry Love Crunch Granola
Despite containing a decadent mix of dark chocolate and red berries, Nature’s Path Dark Chocolate and Red Berry Love Crunch Granola contains just 6 grams (1.5 teaspoons) of sugar.
“The combination of dark chocolate and tart raspberries is a real treat that won’t blow your calorie or sugar budget,” Boesch and Upton write.
Saturated fat is also limited to just 1 gram and each 1/4 cup serving has 130 calories.
This granola contains 2 grams of protein and 2 grams of fiber.
Go Raw Sprouted Organic Raisin Crunch Granola
This flavor of Go Raw Sprouted Organic Granola is especially unique because it only contains seven ingredients.
These are sprouted buckwheat flour, dates, raisins, coconut, sprouted flaxseed, nutmeg and vanilla extract.
This option has no added sugar, just 7 grams of natural sugar (just under 2 teaspoons).
It contains no sodium, just 1 gram of saturated fat, 3 grams of protein, and 2 grams of fiber.
There are only 110 calories per 1/4 cup.
One Degree Organic Coconut Hibiscus
One Degree Organics Coconut Hibiscus Granola is infused with black tea, giving it a unique flavor and natural sweetness.
This option has the least amount of sugar and ranks in the top three. Each 1/3 cup contains only 5 grams (1 teaspoon) of sugar and only 50 grams of sodium.
Plus, it’s one of the richest options for fiber and protein, with 3 grams of each.
One serving contains 150 calories.
Notable ingredients include organic hibiscus, organic olive oil, and organic oats.
Struesli grain free granola
Topping the list, Struesli Grain-Free Granola contains just 2 grams (less than 0.5 tablespoons) of sugar.
“It can be difficult to find granola that is low in sugar and tastes great, but Struesli does just that with this organic granola.”
Each 1/4 cup serving also contains 160 calories, 2.5 grams of saturated fat, and 70 milligrams of sodium.
Notable ingredients include tiger nuts, pecans, walnuts, coconut flakes, hemp hearts, chia seeds, and sea salt.
lil bucks clus starbucks
One serving of Lil Bucks Cru Starbucks contains 5 grams (1 teaspoon) of sugar, 2 grams of saturated fat, and 135 milligrams.
However, this granola has one of the smallest serving sizes at just 1 ounce (1/8 cup).
One benefit, Upton says, is that it contains only plant-based, gluten-free ingredients, making it a solid option for vegans.
Other notable nutrients include 3 grams of protein and 2 grams of fiber.
KIND Healthy Grain Raspberry Granola with Chia Seeds
Another KIND flavor, Raspberry Granola with Chia Seeds, has about 7 grams (1.5 teaspoons) of sugar per 1/2 cup.
One notable benefit is that it contains no saturated fat and only 60 milligrams of sodium per serving.
Additionally, it contains 230 calories, 4 grams of fiber, and 5 grams of protein.
Like other KIND flavors, it contains five different grains: oats, millet, buckwheat, amaranth, and quinoa.
Udi’s Gluten-Free Au Naturel Granola
“Udi’s gluten-free granola is made with only certified gluten-free whole grain oats and sweetened exclusively with honey,” Boesch and Upton write.
“It’s made with just four ingredients: oats, honey, canola oil, and water, which makes it the best on our list of healthy granolas.”
This granola has 6 grams (1.5 teaspoons) of sugar per 1/4 cup, just 1 gram of saturated fat, and 45 milligrams of sodium.
Additionally, each serving contains 140 calories, 2 grams of fiber, and 3 grams of protein.
KIND Soft Baked Dark Chocolate Peanut Butter Chewy Granola Clusters
The last type of flavor on our list, Soft Baked Dark Chocolate Peanut Butter, is also one of the most decadent.
As a result, it has the highest amount of calories and carbohydrates. Each 1/2 cup contains 230 calories and 10 grams of sugar.
It also has the highest sodium concentration, at 105 milligrams per serving.
Other notable nutrients include 4 grams of fiber, 5 grams of protein, and 2 grams of saturated fat.
“We also like that KIND makes it easy to compare granola flavors because it provides nutritional information for both 1/4 cup and 1/2 cup serving sizes,” Boesch and Upton wrote.
Familia Swiss Muesli – No added sugar
As the name suggests, the last granola on our list does not contain sugar.
Instead, it contains 7 grams (about 1.5 teaspoons) of natural sugar and 5 grams of fiber.
It also has the highest amount of protein, with 6 grams per serving.
Other nutrients include just 0.5 grams of saturated fat, 220 calories, and just 5 milligrams of sodium per 1/2 cup.
“Muesli is generally the healthier Swiss cousin of American-made granola,” Boesch and Upton write.
“Although many of the ingredients are the same, muesli is not baked and tends to have fewer calories, sugar and fat than granola.”
