Which Supplies a More healthy Crunch For Your Yogurt?

If you happen to begin your mornings with a bowl of yogurt or chia pudding, you might have puzzled which standard crunchy add-in is the more healthy alternative: nuts or granola. Each provide key vitamins like protein and fiber, however is one higher for you?

We requested three registered dietitians to weigh in.

Diet consultants agree: nuts are the clear winner. 

The primary purpose, stated registered dietitian Roberta Anding, MS, RD/LD, CSSD, CDE, is that, in contrast to some granola varieties, “they’re a complete, minimally processed meals.” 

Many forms of granola comprise important quantities of added sugar—in some circumstances, as much as 19 grams (about 5 teaspoons) per serving, based on Anding, who’s additionally an assistant professor at Baylor Faculty of Drugs. Over time, consuming an excessive amount of added sugar can elevate the danger of diabetes and contribute to coronary heart issues. 

Nuts additionally present extra protein and a better quantity of wholesome unsaturated fat—about 17 grams out of the 18 grams whole in 1 / 4 cup of blended nuts. These fat might help decrease LDL (“dangerous”) ldl cholesterol, cut back irritation, and help nutrient absorption. 

That stated, granola comprises considerably extra carbohydrates than nuts—about 20 to 40 grams per serving, in comparison with 6 grams in 1 / 4 cup of blended nuts—and extra fiber, providing what Morgan Walker, MS, RD, LDN, a sports activities nutritionist and adjunct professor of train science at Lebanon Valley Faculty, calls “added energizers.”

When tossing nuts into your morning breakfast bowl, go for a blended selection reasonably than only a handful of peanuts or cashews, Anding recommends. 

Combined nuts make sure you’re getting a wide range of vitamins, since the advantages of every nut differ by kind. Walnuts, for instance, are identified for his or her plant-based omega-3s, which help coronary heart well being, Walker stated. Almonds are full of fiber, she added, whereas pistachios and pecans are wealthy in antioxidants that may defend your cells from harm.

One factor to remember: Nuts are calorie-dense, so if that’s a priority for you, examine the portion dimension on the diet label when deciding how a lot to eat.

When selecting granola, search for a model with lower than 5 grams of added sugar per serving—or ideally, no added sugar in any respect, advises Anding.

Walker suggests discovering a granola that lists whole-grain oats as the primary ingredient, consists of nuts and seeds, and makes use of unsaturated oils reasonably than these excessive in saturated fat.