Balancing Blood Sugars for Women Over 50
As women over 50 strive to maintain balanced blood sugar levels, eating more protein and trying to increase fibre, becomes crucial.
The Pros and Cons of Granola: Making Healthier Choices for Women Over 50
When I’m reviewing the eating style of clients when they first come to see me, often I’ll see granola listed as a breakfast option and it’s always a bit of a red flag. It’s one of those products that can easily but purposely mislead shoppers into thinking it’s a healthier choice. It’s often marketed as a health food, a convenient breakfast or snack option. However, not all granolas are created equal, and many contain hidden sugars and unhealthy ingredients.
Here’s a few tips to help you make healthier choices by understanding what to look for on granola packaging and how to discern between processed and ultra-processed foods and to choose your low sugar granola, high in protein and fibre.
Understanding Granola Labels
When selecting granola, it's essential to scrutinize the ingredient list and nutritional information. Here are key factors to consider:
Sugar Content: Look for granolas with low sugar content. This is important for everyone but women over 50 often struggle with weight gain which can be driven by an imbalance in blood sugar levels. Some recommendations suggest aiming for less than 5 grams of sugar per serving to help maintain stable blood sugar levels, but I go a step further and strongly recommend aiming for less than 5g of sugar per 100g, and that goes for any processed product that you might be consuming regularly.
Fibre and Protein: High fibre and protein content can help you feel fuller for longer and support digestive health. Aim for at least 3 grams of fibre and 5 grams of protein per serving. For more on protein see my blog post Protein for Women over 50.
Calories: Be mindful of calorie content, especially if you are watching your weight. Whilst none of my clients, even my weight loss clients actually count I always preach mindfulness around calories. One way to be mindful of your calories is to be mindful of your serving size. 45 grams is typical for granola and as it is full of heavy ingredients like nuts, this portion will look small in the bowl.
Ingredients: Choose granolas with whole ingredients like oats, nuts, and seeds. Avoid those with added sugars, artificial sweeteners, or preservatives. Look carefully at the ingredient list. How far up the list is sugar or any of the sugar alternatives? How long is the list of ingredients? Anything you can't recognise?
The Pros of Shop-Bought Granola
Convenience: One of the biggest advantages of buying granola from the store is convenience. It’s ready to eat straight out of the box, making it an easy addition to your morning routine or a quick snack.
Variety: Supermarkets offer a wide range of flavors and varieties, from classic honey and nut to more exotic options like coconut and dark chocolate. This variety can cater to different tastes and dietary needs, including gluten-free or vegan options.
Portion Control: Many brands offer pre-portioned packs, which can help with managing serving sizes, especially if you're trying to watch your calorie intake.
Nutrient-Enriched Options: Some granolas are fortified with additional vitamins and minerals, which can be beneficial, particularly if you’re trying to ensure you get enough nutrients in your diet.
The Cons of Shop-Bought Granola
High Sugar Content: One of the main drawbacks of many store-bought granolas is their high sugar content. Sugar is often added to enhance flavor and provide the satisfying crunch, but it can quickly turn a seemingly healthy choice into a sugary treat. For women over 50, who may be more concerned with managing blood sugar levels and avoiding empty calories, this is a significant downside.
Calorie Density: Granola is calorie-dense, meaning a small portion can pack a lot of calories. If you're not careful with portion sizes, it’s easy to consume more calories than intended.
Low Protein Content: While granola is often marketed as a healthy food, it can be surprisingly low in protein. Protein is crucial for maintaining muscle mass, particularly important for women over 50, and many shop-bought granolas might not provide enough of it. Check out my blog on Protein for Women Over 50.
Added Oils and Fats: To achieve that crispy texture, many granolas include added oils or fats, which can contribute to an increased intake of unhealthy fats. Not all fats are bad, but it's important to know what kinds are used in the product.
Women over 50, What to Look for in a Healthier Granola
When scanning the supermarket shelves for a granola that aligns with your health goals, here are the key factors to consider:
Sugar Content: Look for granolas with less than 5g of sugar per serving. The lower, the better. Natural sweeteners like honey or maple syrup are preferable over refined sugars, but they should still be consumed in moderation.
Fibre Content: Aim for a granola that provides at least 5g of fiber per serving. Fibre is crucial for digestive health, especially as we age, and can help keep you feeling fuller longer.
Protein Content: Look for granolas that offer at least 5g of protein per serving. Some granolas include added protein from sources like nuts, seeds, or even plant-based proteins like pea protein. These can help meet your daily protein needs. See my blog post on Protein for Women Over 50
Ingredient List: The shorter the ingredient list, the better. Whole foods like oats, nuts, seeds, and dried fruits should make up the bulk of the ingredients. Avoid granolas with a long list of additives, preservatives, or unfamiliar ingredients. See the section below on Ultra processed foods for more tips.
Healthy Fats: Check the types of fats included. Nuts and seeds provide healthy fats that are beneficial for heart health. Avoid granolas that use hydrogenated oils or excessive amounts of saturated fats. I haven't analysed the fat content in the granolas below, however the ones I recommend all have low levels of saturated fat and no hydrogenated oils.
Comparing Some Popular Brands*
Let’s take a look at some of the popular granola brands you might find in supermarkets and how they stack up based on the criteria above:
Granola Brand | Serving Size | Sugar (g) | Fibre (g) | Protein (g) | Calories |
Jordans Super Berry Granola | 100g | 16.9g | 7.5g | 7.1g | 420 |
45g | 7.6g | 3.4g | 3.2g | 189 | |
Lidl No Refined Sugars Granola | 100g | 15.5g | 7.6g | 9.3g | 427 |
45g | 7.g | 3.4g | 4.2g | 192 | |
Tesco High Protein Granola | 100g | 12.7g | 8.4g | 24.4g | 422 |
45g | 6.4g | 3.9g | 12.2g | 211 | |
Dorset Cereals Nutty Granola | 100g | 13.1g | 6.2g | 10.3g | 442 |
45g | 5.9g | 2.8g | 4.6g | 199 | |
Deliciously Ella Low Sugar Granola | 100g | 2.8g | 16g | 11.3 | 427 |
45g | 1.3g | 7.2g | 5.1g | 192 | |
Lidl Low Sugar Granola | 100g | 3.0g | 7.6g | 13.7g | 521 |
45g | 1.4g | 3.4g | 6.2g | 235 | |
Lizi’s Low Sugar Granola | 100g | 3.9g | 10g | 13.9g | 447 |
45g | 1.7g | 4.5g | 6.2g | 201 |
Jordans Super Berry Granola
Pros: Contains a moderate amount of fibre and protein (7.5g per 100g).
Cons: High in sugar (16.9g per 100g) and calories (420 per 100g).
I would never buy this product as a healthy option. Sugar is the 2nd ingredient listed on the product list (after oats), telling me there is more added sugar in this product than berries or seeds.
Taste test: Haven't bought it or tried it. I imagine it will taste very sweet and dessert like
Lidl No Refined Sugars Granola
Pros: Similar fibre to Jordans at 7.4g per 100g
Cons: High sugar content (15.5g per 100g)
What I didn’t like about this product is that it sits side by side the actual Low Sugar Granola in Lidl and is the same colour package. The title is very misleading as it is still high in sugar content. There is also a massive ingredient list. with 16% date syrup (sugar) listed as the 2nd ingredient after oats and before the nuts and seeds.
Taste test: Haven't bought it or tried it. I imagine it will taste very sweet and on principal, because of the sneak branding I'm not willing to even try it.
Tesco High Protein Granola
Pros: High in protein (24.4g per 100g) and fibre (8.4g per 100g).
Cons: High in sugar (12.7g per 100g).
By far one of the highest in protein I’ve seen but still very high in sugar. If you're not being mindful of your sugar intake (who are you?) this may, at a pinch, be an option for you. Not for me. Sugar is the 2nd ingredient listed after oats, followed by soya protein isolate (think protein powder) which accounts for the high protein content.
Taste test: Haven't bought it or tried it. I imagine it will taste very sweet and dessert like. That high sugar content is not worth the higer protein. J
Dorset Cereals Nutty Granola
Pros: Contains a good amount of protein (10.3g per 100g).
Cons: High in sugar (13.1g per 100g) and calories (442 per 100g).
Not an option for me, just because of the sugar content. It actually has a short enough list of ingredients but Golden Syrup is listed as 17%, sencond only to the Oat flakes. Nuts make up 7% of the product. This should be called Oats and Syrup granola.
Taste test: Haven't bought it or tried it. A nice dessert option maybe.
Deliciously Ella Low Sugar Granola
Pros: Very low in sugar (2.8g per 100g) and high in fibre (16g per 100g) and protein (11g per 100g)
Cons: Higher in calories (427 per 100g).
I love the nutrient profile of this product, and as a bonus it is gluten free. Short ingredient list, But it is very expensive at £3.80 per box
Taste test: Was really disappointed. I actually didn't really like this product, tasted a wee bit cardboardy
Lidl Low Sugar Granola
Pros: Low in sugar (3.0g per 100g) and high in protein (13.7g per 100g). Has 7g fibre per 100g
Cons: High in calories (521 per 100g).
This is the product I recommend as a budget item. It has a short ingredient list with the sugar listed as the last (least) ingredient. This is the one I buy when I don’t have any of my own home made ready. It is an excellent 'dupe ' for the Lizi's low sugar granola below.
Taste test: I do like this product and buy it myself. I always add a few extra nuts which will change the fibre, fat and protein but not the sugars
Lizi’s Low Sugar Granola
Pros: Low in sugar (3.9g per 100g) and high in fibre (10g per 100g) and high in fibre 13g per 100g)
Cons: High in calories (447 per 100g).
Another good option with a good nutrient profile. Short ingredient list, with sugar at the end. Tends to be a bit expensive also. The Lidl Low sugar granola is the dupe for this one. I tend to buy the Lidl one and add in some psyllium husk or flaxseeds to up the fibre.
Taste test: I do like this product. If it's on offer I'll buy it.
Recommendations
When choosing granola, prioritize options with low sugar content, such as Deliciously Ella's Low Sugar Granola, Lizi’s Low Sugar Granola or Lidl Low Sugar Granola. These options provide the benefits of fibre and protein without the added sugars that can disrupt blood sugar balance.
Always read labels carefully and be wary of health claims on the front of the package. Opt for granolas with whole, minimally processed ingredients to support your health goals effectively.
A word about Ultra-processed foods
Ultra-processed foods are typically those that have undergone significant industrial processing and contain numerous additives not commonly used in home cooking. Here are some key indicators to look for when consider the degree to which your granola has been processed:
Ingredient List: Check for a long list of ingredients, especially those you don't recognize or can't pronounce. Ingredients such as high-fructose corn syrup, hydrogenated oils, artificial sweeteners, flavor enhancers, emulsifiers, and preservatives are common in ultra-processed foods.
Additives and Preservatives: Look for additives like artificial colors, flavors, stabilizers, and thickeners. These are often used to enhance taste and extend shelf life but indicate a high level of processing.
Sugar Content: Ultra-processed granolas often contain high levels of added sugars. Look for terms like sucrose, glucose syrup, or any ingredients ending in '-ose,' which are indicative of added sugars.
Nutritional Claims: Be cautious of health claims on the packaging. Terms like "low-fat" or "sugar-free" can be misleading, as these products might still contain other unhealthy additives or artificial sweeteners.
Shelf Life: Products with a very long shelf life are often ultra-processed. This is due to the preservatives and processing methods used to keep them stable for extended periods.
By carefully examining the ingredient list and nutritional content, you can better identify ultra-processed granolas and make healthier choices. Opt for granolas with simple, whole ingredients and minimal additives to ensure you're consuming a less processed product.
How you can make homemade granola that is healthier?
Are you exhausted at the thought of buying a granola in the shop. My apologies, but much as I'd like to simplify it, when we choose to buy these products we have to be savvy and know your way around a label.
Or you could just make your own low sugar, high protein, high fibre granola at home. That way you'll ensure it is both healthy and tailored to your specific dietary needs. Here’s a simple guide to making a nutritious, low-sugar granola that will suit you as a women over 50 but also loved by the whole family.
Ingredients
4 cups rolled oats: Opt for chunky oats rather than quick-cooking ones for better texture.
1½ cups nuts and seeds: Use almonds, walnuts, pecans, sunflower seeds, or pumpkin seeds.
½ cup coconut oil: Alternatively, use olive oil for a less sweet flavour.
⅓ cup natural sweetener: Choose maple syrup, honey, or a low-carb sweetener like monk fruit.
⅓ cup dried fruit: Add sparingly due to its natural sugar content. Options include cranberries, apricots, or raisins. Shredded coconut is also an option I like to add.
Spices: Cinnamon, nutmeg, or vanilla extract for added flavour.
Salt: A pinch to enhance the flavours.
Instructions
Preheat the Oven: Set your oven to 160°C and line a large baking tray with parchment paper.
Mix Dry Ingredients: In a large bowl, combine the oats, nuts, seeds, and a pinch of salt.
Prepare Wet Mixture: In a small saucepan, gently melt the coconut oil. Stir in the maple syrup or chosen sweetener and any spices you're using.
Combine and Mix: Pour the wet mixture over the dry ingredients. Stir well until everything is evenly coated.
Bake: Spread the mixture evenly on the baking tray. Bake for about 30-35 minutes, stirring every 10 minutes to ensure even toasting.
Cool and Add Fruit: Once golden brown, remove from the oven and let it cool. Stir in the dried fruit once cooled to prevent it from burning.
Store: Keep the granola in an airtight container at room temperature for up to two weeks.
Tips for Healthier Granola
Reduce Sweeteners: Experiment with the amount of sweetener to find the lowest amount that still satisfies your taste.
Add Protein: Consider adding protein-rich ingredients like chia seeds or hemp hearts.
Customize: Feel free to adjust the nuts, seeds, and spices to suit your preferences.
Check out my RECIPES tab for a higher protein Granola recipe with a secret ingredient that will suit women over 50.
By making granola at home, you can control the ingredients and avoid the high sugar content and additives often found in store-bought versions. Enjoy it as a breakfast cereal with a high protein Greek yogurt and berries, a topping for porridge, or a snack on its own!
Did you know? You can book a Power Hour with me in August (2024) and get £20 off using the code AUGUST20.
*I've chosen these brands/products based on what my clients have been buying and what I buy myself.
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