What is the glycemic index of granola?
According to the January app, the glycemic index of granola is 55. This is considered Medium. By looking up granola in the January app, you can quickly see the glycemic index of that food as well as the glycemic load. This information can help guide your dietary choices.
What impact will this have on my blood sugar levels?
When you eat granola, your blood sugar levels will rise slowly. This is because of the medium glycemic index of granola. Foods with a high glycemic index can cause a rapid increase in blood sugar levels, while foods with a low glycemic index will cause a more gradual increase.
When using the January app, we can see the calories, macros, and glycemic index (GI) / glycemic load (GL) of that food item. But here's the best part: We can also see our predicted blood sugar response, without requiring you to wear a sensor.
Can people with diabetes eat granola?
People with diabetes can eat granola, but portion control is important. Since granola has a medium glycemic index, it can cause moderate changes in blood sugar levels. It's advisable to consult a healthcare provider to understand the appropriate serving size and how it fits into your overall diet plan. This is not medical advice, and you should always consult with your healthcare provider for personalized recommendations.
What are the health benefits of granola?
Granola can be a nutritious addition to your diet. It often contains whole grains, nuts, and seeds, which are rich in fiber and healthy fats. The fiber content can aid in digestion and promote a feeling of fullness. The nuts and seeds provide additional nutrients such as omega-3 fatty acids, which are beneficial for heart health.
Nutritional Information
Here is the nutritional information for granola (per 100 grams):
- Calories: 471
- Protein: 10 grams
- Fat: 20 grams
- Carbohydrates: 65 grams
- Fiber: 10 grams
- Calcium: 70 mg
- Potassium: 350 mg
- Sodium: 20 mg
- Vitamin C: 0 mg
What are some healthy alternatives to granola?
If you're looking for healthy alternatives to granola, consider oatmeal, quinoa flakes, or chia pudding. These options tend to have lower glycemic indexes and can offer similar nutritional benefits. Adding fresh fruit and nuts can also provide additional flavor and nutrients.
Conclusion
Granola can be a tasty and nutritious food option, especially when consumed in moderation. Its medium glycemic index means it has a moderate impact on blood sugar levels, making it a viable option for many people, including those with diabetes when portion-controlled. Always consult with a healthcare provider to understand how to best include granola in your diet.
Use January to see your predicted blood sugar before you eat
To check the glycemic index of over 32M foods, as well as see your predicted blood sugar response before you eat them, use the January app. It’s completely free to download and use and it provides you with a treasure trove of nutritional and glucose insights to help you achieve your health goals.
FAQs about Granola
Does the glycemic index of granola change with different sweeteners?
Yes, the glycemic index of granola can vary depending on the type of sweeteners used. For instance, granola sweetened with honey or agave syrup might have a different glycemic index compared to granola made with refined sugar or maple syrup. Each sweetener has its own glycemic index, which can influence the overall glycemic load of the granola.
How does the time of day affect the impact of granola on blood sugar levels?
The time of day can indeed influence how granola affects your blood sugar levels. Consuming granola in the morning might lead to a different blood sugar response compared to eating it in the evening. This is due to various factors such as your body’s circadian rhythm, insulin sensitivity, and the overnight fasting period which all play a role in how blood sugar is regulated at different times.
Does homemade granola have a different glycemic index compared to store-bought granola?
Homemade granola can have a different glycemic index compared to store-bought versions, primarily due to variations in ingredients and preparation methods. Homemade granola might contain less sugar and more fiber, which can lower its glycemic index. Conversely, commercial granolas often have added sugars and preservatives, which can increase their glycemic index.
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