Granola significantly contributes to healthy digestion, primarily due to its high fibre content derived from components such as oats, nuts, seeds, and dried fruits. Oats, in particular, are a valuable source of beta-glucan, a soluble fibre that forms a gel-like substance in the digestive system, facilitating bowel movements and helping to avert constipation.

Granola and Digestive Health  

In a discussion with, Varsha Gorey, Senior Clinical Dietitian at Apollo Hospitals in Navi Mumbai, emphasized the importance of granola for digestive health. She stated, “Nuts and seeds provide insoluble fibre, which increases stool bulk and improves overall gut motility. In the context of Indian cuisine, pairing granola with curd or lassi introduces beneficial probiotics, akin to the traditional consumption of chaos (buttermilk) that aids in maintaining a healthy gut microbiome. Choosing granola that includes natural prebiotic ingredients such as chicory root or inulin further boosts its digestion-enhancing qualities.”

Granola and Energy Levels  

Regarding the impact of granola on energy levels, Varsha Gorey noted, “Granola serves as an excellent food choice for sustaining consistent energy levels due to its well-balanced macronutrient composition. Oats deliver complex carbohydrates that gradually release glucose into the bloodstream, thereby preventing the rapid energy drops often experienced with refined carbohydrate breakfasts like white bread or sugary cereals. The healthy fats found in nuts and seeds, including almonds, walnuts, or flaxseeds, provide a concentrated energy source that supports prolonged feelings of fullness.”

She remarked that the natural sugars found in dried fruits such as raisins and dates offer a rapid energy boost, complemented by fibre to prevent sugar spikes. In India, granola has emerged as a contemporary, convenient substitute for traditional dishes like daliya, poha, or upma, seamlessly integrating into a fast-paced lifestyle. Combining granola with milk, almond milk, or yoghurt, and incorporating fresh seasonal fruits like bananas or apples, creates a nutritious and wholesome breakfast or snack.

Granola and Cardiovascular Health  

It is noteworthy that granola can play a significant role in promoting heart health when crafted with high-quality ingredients. Varsha Gorey stated that the beta-glucan present in oats has been scientifically validated to lower LDL (bad) cholesterol, thereby diminishing the risk of heart disease, similar to barley (jau), a traditional Indian grain recognized for its cholesterol-lowering effects. Nuts and seeds, including almonds, walnuts, and sunflower seeds, contribute monounsaturated fats and omega-3 fatty acids, both associated with enhanced cardiovascular health.

She further explained that these benefits are akin to those provided by til (sesame seeds) or peanuts, which are commonly used in Indian cuisine. However, it is crucial to note that not all granola products are beneficial for heart health. It is advisable to choose granola with low added sugar and to steer clear of those containing hydrogenated oils. Instead, one should select granola sweetened with natural alternatives such as jaggery (gur) or honey, which not only cater to Indian palates but also provide additional nutritional benefits.

Granola for practical Indian pairings

Varsha Gorey expressed her views on suitable Indian pairings, stating that the adaptability of granola enables innovative modifications to align with Indian taste preferences. A warm serving of haldi doodh (turmeric milk) accompanied by granola not only provides anti-inflammatory advantages but also serves as a soothing breakfast or evening snack. Alternatively, a granola chaat, which includes diced cucumbers, tomatoes, coriander, and a hint of green chutney, presents a savoury, fibre-rich choice that delivers a delightful explosion of flavours. Additionally, combining granola with lassi or chaas creates a refreshing summer dish that is both invigorating and beneficial for digestion.

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