Milla Nurjanati S,Gz 
Nutritionist

"Breakfast is the key to unlocking a day filled with energy and potential. With every bite, we are building the foundation of  good health and happiness."

According to the data from the Indonesian Basic Health Research in 2018, the consumption rate of sweet foods (88%) and sweet drinks (91%) in Indonesia is very high. Research has shown that excessive consumption of sugary foods can lead to unhealthy spikes in blood sugar, resulting in weight gain and other health complications. Choosing the right type of breakfast is the first step in avoiding these problems. One of the healthy options we can choose is to have granola for breakfast.

Granola is a type of food made from a combination of grains such as oats, natural sugars, healthy oils, and optional additions such as nuts, seeds, spices, or peanut butter. The nutritional content varies depending on the combination of ingredients used.

How to Choose Which Granola is Good For You?

• High in Fiber

Choose granola with high fiber composition such as rolled oats, nuts, and seeds. The benefits of a high-fiber diet includes lowering of LDL cholesterol, controlling blood sugar, reducing the risk of cardiovascular disease, hypertension, and colorectal cancer, amongst others. A high-fiber diet can also contribute to helping your stomach to feel full for a longer time as fiber takes more time to get digested.  As a result, it helps you to be able to control your appetite better.

• Contains More Friendly Types of Sugar

Sugar with a low glycemic index (Low-GI) such as Lontar sugar has been shown to be more friendly to our health. Lontar sugar has a lower glycemic index (GI) of 54 compared to cane sugar with a GI value of 68. Foods with a low glycemic index help to stabilize blood sugar, improve heart health, control appetite, increase energy and concentration, and support diabetes management. Besides being good for the body, the taste of Lontar sugar is also delicious.

• Contains How Much Protein?

Granola may contain more or less protein, depending on its ingredients. Nuts and seeds are good protein sources. Cashews contribute plant-based protein as well as good fats, can help lower LDL (bad cholesterol) levels. Cashews are also rich in iron, phosphorus, selenium, magnesium, and zinc, and they are a source of antioxidants.

You can also serve granola along with other healthy food options, such as adding low-fat milk or yogurt. Don't forget to pay attention to the serving size while serving granola, check the calorie content per serving, and adjust it to your daily calorie needs.

Get your high-fiber, low-glycemic sugar, and made with good protein granola all in one in YAVA granola. Let's start your healthy and tasty life with YAVA granola for your breakfast!

Resources:

[1] Gula Si Manis Yang Menyebabkan Ketergantungan

[2] Health Benefits of Granola

[3] https://repository.ipb.ac.id/handle/123456789/95/browse?type=subject&v

alue=Indeks+Glikemik+Gula+Lontar+Cair

[4] https://e-journal.uajy.ac.id/7895/3/BL201205.pdf