Muesli - a healthy diet. The benefits and harms of granola, how to cook them right? Recipes and videos.
Unusual for the mid-20th century, a combination of cereals, berries and milk, loved by all patients of the hospital where Dr. Bircher-Benner worked, instantly scattered across Europe, and today, interest in muesli has increased due to a new wave of popularity of healthy nutrition. But how much do they correspond to his dogmas? What are the benefits and harms of muesli?
Muesli: general characteristics and varieties of the product
This dish was developed by a German doctor who made a nutrition plan for the hospital. His task was not only to saturate the patient without overloading the digestive tract, but also to increase endurance and provide general strengthening of the body. Therefore, the basis should have been cereals, fruits and berries. Given that the dish could not be dry, milk came out as a liquid, because of its healing properties and a large number of useful trace elements. To begin with, it is worth paying attention to the fact that this product is divided into 2 broad categories: these are baked muesli, oriented to long-term storage, as a result of which they are excellent as food "on the go", and raw, not subjected to heat treatment.
- Baked granola is primarily high in calories. To increase their shelf life, as well as improve their taste, the ingredients are immersed in honey and / or fruit juice, which creates a protective shell during heating. Thus, of course, the product becomes much tastier, but its energy value and, in particular, the proportion of carbohydrates, is greatly increased.
- Raw muesli, contrary to its name, is nevertheless subjected to minimally heat treatment, but does not have any shell, as a result of which it is completely preserved and not stored for a long time. Their composition is the same as in baked ones - these are flat flakes of various cereals, seeds, nuts, dried fruits. They do not require steaming and are easily soaked with a simple cool liquid. Calorie content is much lower, as a result of which they are better suited for diet food.
The main plus of any type of muesli, of course, is the convenience of cooking. It is enough to pour milk, yogurt, kefir or water, regardless of their temperature, wait 1-2 minutes, and you can start the meal. This is a great option for a quick breakfast, and for a hearty snack. However, with regard to health, here are positive and negative qualities closely interconnected. Which points are more - depends on the ingredients.
Should you include granola in your daily diet?
Without studying the composition, it is impossible to evaluate the product, therefore it is with its analysis that you should start a conversation about the dangers and benefits of granola. Which of the ingredients are present in any recipe?
- Cereals. Oatmeal, thin ones that do not require cooking are often used. If they do not have a glaze, this is an indisputable source of valuable substances for the body. Firstly, they contain complex carbohydrates that allow the body to generate energy for a long time, which means that a break until the next meal lasts 3-4 hours, or even longer. And unlike simple (empty) carbohydrates, polysaccharides do not cause strong fluctuations in glucose in the blood.
Oat flakes are also a good source of fiber and magnesium, which have beneficial effects on blood, vascular walls and heart function, which are involved in protein synthesis. Phosphorus, which is present among the main microelements of oats, strengthens bone tissue, and the minimum amount of salts allows you to stabilize the pressure. There is no need to talk about the benefits of oatmeal to digestion, stimulating it and helping to cleanse the intestines.
- Sunflower seeds. Sunflower, pumpkin, flaxseed, sesame seeds may be present. Their lack is only in high calorie content and percentage of fats (especially in sunflower and sesame seeds), however, the proportion of seeds in muesli is usually minimal. But the benefits of their chemical composition deserve special mention: firstly, these are Omega-3s, indispensable for the work of the heart, brain, vascular walls; secondly, protein and conenzymes that positively affect metabolic processes; thirdly, antioxidants that slow down the processes of internal aging.
- Nuts. Like seeds, they have a high calorie content and at least a high percentage of fats, however, the last parameter is only for the benefit if the correct portions are observed. Muesli nuts can be used in any way - from peanuts to cashews, but almonds, walnuts and pine nuts are most often found here.
In the chemical composition, the leading positions are occupied by magnesium and potassium, zinc, Omega-3, vitamin B3. This ingredient affects the entire body: it increases the elasticity of the skin and hair, blood vessels, strengthens the nervous system, reducing the likelihood of mood swings, depression, general asthenia. In addition, nuts have a positive effect on the state of the heart muscle, as well as gently increase insulin levels. However, it is worth paying attention to the fact that this ingredient in large quantities can contribute to disruption of the intestines.
- Dried fruits. The most common representative of this group, found in granola - raisins. It is followed by dried apricots and a banana, but prunes rarely appear in this dish. The most valuable element that these dried fruits possess is potassium, which is necessary for the proper functioning of the heart, as well as the prevention of spasms of the esophagus. High polysaccharides support insulin and stimulate energy production. Also, one cannot but take into account the high content of boron required by bones and phenols that impede cell destruction.
These components are the basis for absolutely any muesli and, as can be understood from their thorough study, have mostly positive properties. Their benefits are obvious, and harm (extremely controversial) can only consist in high calorie content and the percentage of fats. Everything changes when it comes to baked muesli - the benefits and harms in them are already at different levels, as several new components are added.
- Honey. Its main property is the strengthening of immunity and the destruction of pathogens. In addition, the composition of honey includes phosphorus and zinc, iron, calcium. His contribution to health is huge, you can not name a system that he does not affect: digestion, heart, blood vessels, nervous system, blood formation - they all receive valuable substances from honey. However, the usefulness of the product is significantly reduced after its heat treatment, when for the most part only sugar remains. And he gets into the muesli exactly warmed up.
- Fruit juice. Depending on what it was obtained from, a spectrum of useful substances is determined, however, any of the juices will necessarily contain a high proportion of ascorbic acid, which strengthens the body's defenses. But, as in the case of honey, the benefits can be felt only when using a fresh product, and after heat treatment there is practically nothing left of it.
In addition, to obtain a golden crust, vegetable oils are mixed here, which do not improve the situation at all. There is no need to talk about what is more in muesli bars — good or harm — glaze overflowing with sugars, sweet molasses as a binding material and fried components do not correspond to the principles of a healthy diet.
Is it possible to use granola for weight loss?
Since it has already been said that the caloric content of this product (more precisely, all its components) is extremely high, muesli is very rare in dietary nutrition. In particular, baked ones should be discarded altogether, since there is more pure sugar that does not carry any benefit here than cereals and fruits necessary for the body. But raw (not glazed) options may well be present if put in the morning meal: 100 g of a dry product, filled with water or milk, will allow you to forget about hunger until lunch and send the complex carbohydrates it needs into the body. In addition, due to the dried fruit, the dish will be sweet enough to reduce the need for a snack with chocolate or cake.
If you are not sure whether it makes sense in store cereals for weight loss, the benefits and harms of the initially correct and good dish can be balanced by making it yourself. By adjusting the components that fall into the plate, you will definitely not harm yourself. Below are some of the most successful recipes.
- 2 tbsp thin oatmeal, 1 tbsp wheat bran, 1/2 tsp sesame seeds, 50 g each of raisins and dried lingonberries. For sweets, you can take 1 tsp. honey.
- 3 tbsp thin oatmeal, 1 tsp corn flakes, 30 g each dried apricot and banana, 1 fresh mashed apple, 1/2 tsp cinnamon.
- 2 tbsp thin oatmeal, 1 tbsp rice flakes, 2 tablespoons chopped almonds, 1 tbsp dried cherries, 1 tsp cocoa.
How wonderful it is to start the morning with a wholesome breakfast rich in fiber, vitamins and minerals. But do we always have enough time to prepare it? While you cook on the stove, slowly stirring it, you can be late for work. Here muesli comes to our aid: poured milk or juice, and a delicious breakfast is ready. The benefits and harms of granola for weight loss - this is what will be discussed in our article on the portal "Losing weight without problems."
Under a clearly non-Russian name, a mixture of pressed or whole grains enriched with various additives is hidden. Of the cereals, wheat, oats, barley, and also rice or corn flakes are most often found in the composition of the product.
Muesli is supplemented with traditional dried fruits such as dried apricots, raisins or prunes, dried apples, bananas, peaches, various berries and exotic fruits. In addition, candied fruits, nuts and seeds can be found in the packaging. Manufacturers did not forget about the sweet tooth, adding sweeteners in the form of honey, syrup, chocolate chips and even marmalade to the purchased mixture.
But the richer the composition of the product, the less benefit for weight loss are muesli.
Useful properties of muesli
A correctly selected product, namely, without the content of harmful impurities and products that increase its caloric value many times over, can become a useful dietary dish. Indeed, quality muesli is more likely to benefit, and the harm for losing weight is minimal, if only because it is primarily a source of slow carbohydrates necessary for our body.
Without them, a competent approach to losing weight is impossible, and the site site will prove it to you now:
- Dietary fiber and fiber as a part of muesli help to organize the work of the digestive tract. They do an excellent job cleaning the body of toxins, toxins, bad cholesterol and various metabolites. They improve intestinal motility, interfere with the absorption of fats and accelerate metabolic processes. All this sets the intestines to the correct and healthy rhythm of work, which is necessary to lose weight.
- After absorbing slow or complex carbohydrates, the body remains full for a long time after eating. This helps a lot in the fight against excess snacks and. A moderate content in muesli of fast carbohydrates contributes to the instant release of energy.
- The content of vitamins and minerals in a product directly depends on what components are included in its composition. Cereals have a lot of vitamin B1, magnesium and phosphorus. Nuts contain vitamin B3, zinc, magnesium and iron. Sunflower seeds are rich in vitamin E, polyunsaturated fats and antioxidants. Each fruit or berry also has its own part of benefits, and the low temperature of processing muesli allows useful substances not to lose their properties.
If you regularly use muesli, for example, for breakfast, then you will undoubtedly feel the positive effect of the product on yourself. After all, the right product, if not abused, will help to quickly cope with intestinal problems, and the process of losing weight will accelerate.
Muesli: friends or enemies of a slim figure?
How, then, to determine what the muesli carry: what are the benefits and their harm for losing weight?
According to nutritionists, the usefulness of the product can be determined by the method of its preparation and by the presence of additional additives. The proportion of 80:20 indicates the high quality of the dry mixture, where 80% are whole and pressed grains of three varieties, and the rest is allocated to the fillers.
It is important not to get confused among the endless number of bright packages with ready-made breakfasts and choose the one that is useful for the body. Therefore, we immediately note that muesli is produced in two types:
- Baked. Fruits, berries, honey, nuts, seeds and other ingredients are added to the cereals, and the finished mixture is sent to the oven with gentle temperature conditions.
- Raw. Fitonyashki product in this form is more like due to fewer calories. Cereals are lightly pressed and ground, and then everything else is added. The ingredients that are traditional in our concept of heat treatment are not exposed to, but dried under infrared radiation.
Those who are seriously thinking about correcting their weight in the direction of reduction, you need to give preference to the second option. In it, you definitely will not find glaze and candied fruit, cream, honey or other "harmful substances." Yes, it’s not so tasty and not so sweet compared to baked, but the benefit for losing weight lies precisely in raw muesli.
Another point that you should pay attention to if you want to lose weight. What are you going to fuel muesli with? Suppose their calorie content is on average from 250 to 350 kcal per 100 g. If you use milk or yogurt as a dressing, you will have to add another 100-220 kcal, depending on the fat content of the dairy product. For a diet breakfast a bit too much.
But there is an alternative - to fill the muesli with freshly squeezed juice (orange, apple or carrot), low-fat kefir or mineral water without gas. It is possible that the taste will be a little fresh, but you will do much less harm to your figure.
Many women mistakenly assume that if you sit all day in granola, you can quickly lose weight. This is not so: the product does not help burn fat deposits at all, it dulls appetite, gives a long-lasting feeling of fullness and a charge of vivacity.
You need to be trickier: an integrated approach will help you lose weight. And this is a well-built diet, one of the components of which is the muesli we already know, and regular trips to the fitness club.
The negative side of muesli
On the shelves of stores it’s not always possible to find truly worthy muesli, because the benefits and harms of the purchased convenience food for weight loss depend entirely on the information on the back of the package. For the most part, all breakfast cereals are crammed with all those that our body is better not to encounter. Namely: flavors, artificial colors, preservatives, vegetable oils and sweeteners.
You saw on the package in the column “composition” a long list, replete with “E-shkami” - refuse the purchase.
Many ingredients are processed with harmful chemicals, and more often this happens with candied fruits and slices of exotic fruits.
Choose a product with a simple and clear composition, where, apart from cereals, dried fruits and berries, nothing else appears. Muesli significantly reduces the dietary benefits of muesli, which, in addition, lose valuable oils due to heat treatment. Refuse dried bananas, candied fruits, dates and as part of a breakfast cereal. They have a lot of starch and sugar. Powdered milk or cream, honey, sugar, syrup, icing, chocolate chips, cocoa - all these components will only complicate the process of losing weight.
How to eat muesli?
In order to lose weight and not be afraid that excess weight will return back like a boomerang, we suggest taking some useful tips:
- Breakfast should be varied, and not only consist exclusively of muesli. Excessive fiber can cause bloating and pain. And an abundance of carbohydrates, even slow ones, provokes a set of body mass. A omelet, a light fruit salad with yogurt or cottage cheese casserole can be a substitute for a purchased mixture.
- Taking as a basis the simplest mixture from the store, you can independently add fresh fruits and berries to it.
- A significant drawback of muesli is its low content of vitamin C. In order to replenish the reserves of this important element in the body, it is better to use it as a dressing.
- If you still like a sweeter version of muesli, then strictly control the calorie content of the output. Reduce the volume of the dry portion so that in the seasoned form it contains no more than 150 kcal.
- Drinking regimen should be under strict control. Use at least 8 glasses a day, refuse flour and sweets. This will speed up the process of losing weight.
Purchased mixtures, which have long become fashionable in our country, significantly save our time. But when it comes to weight loss, it’s better not to cook convenience foods, but homemade granola with pieces of natural fruit or berries.
A few years ago, many people did not even mean what muesli was. But now, in almost every family, the mistress in the morning pours cereal flavored with dried fruits and raisins, water or milk. A quick and healthy breakfast is ready. No need to be at the stove and spend your precious time on cooking. What is the use of muesli? Can I eat them every day?
Muesli is based on cereals of various crops, which are very rich in carbohydrates. With their help, the body is saturated with energy, which is enough for the whole day. Thoughts are rather poorly absorbed, so the feeling of hunger does not come for a long time. For those people who are trying to constantly lead the right lifestyle and follow a diet, muesli is perfect as a breakfast. Naturally, you always need to remember about fillers. If you are going to throw overweight, then you should not buy muesli, flavored with honey and nuts. Take those cereals, which include honey, dried fruits and raisins, as they are less high in calories. The ingredients in the mixture should be a minimum amount. Then breakfast will only benefit.
What are cereals with milk useful for?
The constant use of granola with milk will help to establish the intestines. Cereal flakes, mixed with milk, absorb toxins and toxins, and remove them well from our body. In addition, muesli is rich in fiber, and it helps us a lot to lower the level of fat cholesterol in the blood. Natural muesli contains a large number of different vitamins that help to stay in good shape all day. The use of this product with a minimum amount of various additives helps to improve the condition of the skin and hair. And dried fruits and honey provide a person a wonderful mood for the whole day.
Are muesli good for breakfast
Naturally, you should not get involved in this product. It is enough to eat a few tablespoons of cereal for breakfast. The simpler their composition, the more useful your breakfast will be. This is especially important for many people who are watching weight. With great care, choose muesli, study their composition. In the morning hours there is very little time. And to make such a healthy and energetic breakfast is very fast. It is enough to fill the cereal with milk, water or juice. That is why muesli is valued all over the world. Tasty, fast and healthy. What else is needed?
Bon Appetit!
Muesli A product that includes a whole range of natural whole grains. Whole grains and bran of almost all cereals available to us are taken as the basis: wheat, oats, barley, as well as corn and rice flakes. To give a pleasant taste and enrich muesli with useful substances, dried berries and fruits are added to their composition. It can be either traditional fruits - apples, strawberries, or more exotic ones, “overseas” - papaya, pineapple, date. As additional sources of useful vitamins, muesli is supplemented with nuts, peeled pumpkin or sunflower seeds, and sesame.The use of muesli is due to the unique production technology. The processing of grains occurs at low temperatures, and whole grains retain the lion's share of their beneficial properties. According to the processing method, muesli is divided into two types:
- Raw
- Baked
The first type of muesli is not subjected to heat treatment. The grains are pressed, rolled out, and then various natural ingredients are added to them. Baked granola is kept in ovens at a low temperature, gradually adding honey, juice or vegetable oils to them. This type of muesli has a rich taste and sweetness.
Harm
Harm Muesli
It often happens that at first glance a useful and simple product carries a lot of harmful ingredients that adversely affect the body. The harm and benefits of muesli completely depend on its composition, because in addition to natural fruits and nuts, unscrupulous manufacturers can introduce synthetic additives and harmful preservatives.
In order to reduce the harm of muesli to zero, you must carefully select this product in the store, pay attention to its composition and remember the simple rules:
- Muesli, including honey, chocolate, coconut, can hardly be called low-calorie and diet. With the constant use of such a product, you will be provided with body fat.
- Muesli is very harmful if they contain dry “overseas” fruits. Their crops are harvested in distant countries, and transportation takes a long time, during which dried fruits can deteriorate. In order to extend the shelf life, they are treated with sulfur (sulfur dioxide), which is very dangerous for the body.
- Muesli with a shelf life of more than 6 months cannot be completely natural - most likely you will find a product with chemical preservatives.
- When studying packaging, pay attention to the number of components in this product. Ideally, if muesli includes two to three natural ingredients, does not contain preservatives or synthetic additives. Never buy cereal in which vegetable fats are present (as often it can be of poor quality).
They may contain saturated fatty acids that have a harmful effect on the cardiovascular system.
Baked granola is contraindicated for people with liver diseases, digestion. This is a heavy product that can produce additional stress on the internal organs and provoke an exacerbation of ailments.
Muesli with dried fruits is not recommended for people who are diagnosed with diabetes. Eating dry sweet fruits can lead to an increase in blood glucose, so it is better to give preference to oatmeal or special cereal for diabetics.
Muesli can be harmed if it contains salt or a large amount of sugar. Muesli products should not be purchased - bars, dehydrated cereal muesli, frozen muesli, in the form of dry biscuits. Basically, these products contain a lot of synthetic additives, preservatives, flavor enhancers and their use will adversely affect your health.
Benefit
The use of muesli
Muesli is based on whole unprocessed cereals containing a huge amount of healthy vitamins, minerals and amino acids. In addition, cereal flakes, like a powerful brush, “sweep” harmful deposits of toxins, heavy metals, salts from the intestines that adversely affect the body.
The use of granola for the body will increase if they are enriched with natural fruits, nuts, seeds, contain honey. Each of the components of the product is very useful, namely:
Dried fruits
The most valuable for a person are considered natural dried fruits - dried apricots, raisins, figs, prunes, dates. They contain vitamins of groups A, C, B, E, PP, as well as a mass of organic trace elements. Dried fruits have a positive effect on the heart, digestive tract, strengthen blood vessels, vision, increase hemoglobin in the blood.
Nuts
This is a natural, healthy product. Nuts are rich in vitamins, magnesium, iron, zinc, contain dietary fiber. They contain useful unsaturated acids that positively affect the nervous system, heart, blood vessels.
Seeds
Any seeds contain a lot of useful substances that have a beneficial effect on the state of the body. For example, sunflower seeds are rich in proteins, a variety of minerals and vitamin E, flaxseeds are sources of Omega-3, sesame is an excellent antioxidant.
Muesli is perfect for weight loss, but this product should not include sugar, fats, and it is better to prepare muesli in water or skim milk
News!
Muesli is often used in weight loss programs, because they contain many complex carbohydrates, which are slowly absorbed by the body and for a long time retaining a feeling of fullness. In order for this useful product to help you quickly lose extra pounds, you should adhere to these rules:
- Muesli should not contain sugar, sweet dried fruits, nuts, honey, salt.
- Baked product and granola bars are not suitable for weight loss.
- It is better to add water, skim milk, slightly diluted juice to the muesli.
- Muesli made at home (whole grain cereal plus dried fruit) is an ideal product for weight loss.
This product does not have fat burning properties! The use of granola for weight loss is that this product gives the body additional energy, improves bowel function and dulls hunger. By combining the use of granola with a balanced diet, the complete exclusion of fatty and junk food, power loads, you can achieve excellent results and quickly say goodbye to overweight.
Muesli in Bars
Of course, in muesli bars there are a lot of useful properties. They are a great snacking product, replacing junk candies or cookies. Muesli's nutrition in bars allows you to use them as a full breakfast, without wasting time on its preparation. One-piece briquettes combine everything beneficial features cereals and fruits that enrich the body with valuable substances, fatty acids and minerals.
The product was originally intended for therapeutic nutrition. However, muesli bars quickly gained popularity among people leading a healthy lifestyle and became a favorite treat for many people. Bars are made according to the principle of pressing whole grains with the addition of dried fruits and nuts. But to give the muesli a bar shape, producers generously season this product with honey, molasses, vegetable fats, preservatives, and thus minimize their benefit.
Many manufacturers add chemical stabilizers, flavor enhancers, dyes to muesli bars that negatively affect an adult's body and are absolutely contraindicated in children. Often, to reduce the cost of production, exotic palm oil is added to the manufacturing process, a dangerous and harmful product that is prohibited for use in many countries.
Leading nutritionists in the world do not recommend muesli bars for daily use. When buying, carefully study the composition of the goods indicated on the label, and do not use bars containing harmful additives. This delicious treat, like ordinary cereals, can be easily prepared independently, while receiving a natural product that will enrich your body with valuable substances, give energy and well-being!
Muesli appeared as if from nowhere - and instantly crawled into supermarkets, occupying almost the lion's share of traditional "cereal" shelves. Why did the seemingly banal oatmeal with dried fruits become almost a panacea and an “ideal breakfast” in one package? Are granola so useful?
What is muesli (if we ignore the beautiful packaging, high-profile brands and a foreign name)? Muesli is based on cereal flakes - most often it is oat flakes, but there are other options: rye, barley, wheat, corn, buckwheat, etc. Almost always cereals in muesli are pre-processed in various ways (thermal, steam, etc.) - so that they are edible without cooking and even without a long swelling in the liquid. But flakes would be just flakes if there were no other additives in the muesli. As additives, nuts, dried fruits, dried berries, pieces of chocolate are used. The volume percentage of additives in muesli depends on the brand of the product and the manufacturer, it can be from 10% to 50%. The more additives, the granola is tastier and richer (and usually more expensive), but as far as the benefits to the body are concerned, this is an open question and depends on what is added to the granola. In addition, often in the muesli you can find more dubious components: sugar, flavorings, dyes, preservatives.
How do granola affect the body? The beneficial effect of muesli on the body is the effect of cereal flakes, which have a positive effect on, give the body complex carbohydrates, which are especially good in the morning. Muesli is a complex dish consisting of complex (flakes) and simple (dried fruits) carbohydrates, fats and proteins (nuts and seeds). If you eat cereal with milk or yogurt, the dish is supplemented with milk proteins and fats, if with juice - carbohydrates. It turns out quite a high-calorie complex breakfast (100 g of muesli contains up to 450-500 kcal, depending on the composition). More information about the effect of cereal flakes on the body:.
Muesli, on the other hand, is a product rich in carbohydrates and fats, so it’s naive to believe that it is a dietary dish that you can “turn up” without measure in the morning if you follow the figure. And a number of components that can be part of muesli, and do make them "the enemy of harmony." Among these components are pieces of chocolate, glazed grains, corn flakes, candied candied fruits, salted nuts, banana chips. Therefore, if you are on a diet, choose muesli very carefully, paying attention to the composition. The healthiest and safest option is as follows: minimally processed flakes (oat, rye, barley), bran, natural dried fruits (prunes, dried apricots, raisins), unsalted nuts, no sugar or extraneous additives. The share of dried fruits and nuts should not exceed 30-40%, otherwise it will be a dessert rather than a muesli. It is best to mix dried fruits with low-fat and unsweetened yogurt, kefir, fermented baked milk, milk. If you like cereal with juice, remember that the juice may contain excess (added) sugar.
You also need to distinguish a product such as muesli dessert. They are called “muesli,” but in composition and essence it is more a dessert, a treat. This product has a record amount of additives, including sweet ones, and there are always components that do not even pretend to be healthy or dietary (chocolate balls, icing). Eating muesli for breakfast is the same as eating pies or sweet cookies: the body receives a shock dose of simple carbohydrates, the sugar level rises sharply - and then drops sharply; the feeling of fullness passes pretty quickly, by noon you will already be hungry, like a wolf. Well, there’s practically no benefit from such a product.