Granola has a reputation as a healthy breakfast food, but is the granola from Bakery on Main truly a nutritious choice? In this 5000-word article, we’ll take an in-depth look at the ingredients, nutrition facts, and health effects of Bakery on Main’s granola products to determine if they live up to their healthy image.
An Overview of Bakery on Main
Bakery on Main is a company that specializes in making grain-free and gluten-free baked goods, including granola. They use simple ingredients like nuts, seeds, coconut, and dried fruit in their granola recipes and avoid artificial additives. Bakery on Main emphasizes the use of whole foods in their products.
Some of their most popular granola flavors include Pecan Maple Walnut, Vanilla Cashew Cluster, Cranberry Pecan, and Blueberry Vanilla Sunflower. They also offer granola cups and granola bars in a variety of flavors.
Bakery on Main is especially popular among people who eat gluten-free or paleo diets. Their products are certified gluten-free and appeal to health-conscious consumers looking for granola options without wheat or grains. The company markets their granolas as delicious, wholesome, and nutritious.
Examining the Ingredients
To evaluate how healthy Bakery on Main granolas really are, we need to look closely at the ingredients:
Nuts and Seeds
Bakery on Main granolas are nut and seed-based, using almonds, pecans, walnuts, cashews, pumpkin seeds, sunflower seeds, and coconut. Nuts and seeds provide fiber, protein, and various vitamins and minerals like vitamin E, magnesium, and iron. They also contain healthy unsaturated fats. In moderation, nuts and seeds can be part of a balanced diet.
Dried Fruit
Dried fruits like raisins, cranberries, apples, pineapple, and blueberries are used in Bakery on Main granolas to add natural sweetness. Dried fruits are high in fiber, antioxidants, and vitamins like vitamin A, vitamin K, and folate. But their sticky, sweet texture means it’s easy to overeat them. Portion control is important.
Oil
Bakery on Main uses coconut oil and sunflower oil to bind the ingredients together and add healthy fats. Coconut oil contains beneficial saturated fats like lauric acid, but it’s still high in calories, so moderation is key.
Sweeteners
To add sweetness, Bakery on Main relies on dried fruit, coconut nectar, maple syrup, and minimal amounts of sugar. These natural sweeteners are preferable to refined sugar but should still be eaten in moderation on a healthy diet.
Flavorings
Bakery on Main uses natural vanilla, cinnamon, nutmeg, ginger, and lemon flavorings rather than artificial flavors. This keeps the ingredient list simple and wholesome.
Overall, a quick look at the ingredients indicates that Bakery on Main granolas are made with whole food ingredients like nuts, seeds, coconut, dried fruit, and oils. The ingredients lists are relatively clean and free from artificial additives.
Analyzing the Nutrition Facts
Now, let’s analyze the nutrition facts on a typical Bakery on Main granola to get the full picture:
Calories and Macronutrients
A 1⁄4 cup serving of Bakery on Main granola ranges from 140-220 calories depending on the flavor. The calorie count comes primarily from the nuts, seeds, coconut, oil, and dried fruit. Despite the use of natural sweeteners, most Bakery on Main granolas get less than 7g added sugars per serving.
The granolas are low in protein at 3-4g per serving. They provide 3-5g fiber, coming mainly from the nuts, seeds, coconut, and dried fruit. Most Bakery on Main granolas get over 50% of calories from fat due to the nuts, seeds, coconut, and oil. They are low in carbs compared to regular oat-based granola.
Vitamins and Minerals
Bakery on Main granolas contain a range of vitamins and minerals. For example, a serving may provide 10% DV manganese, 8% DV vitamin A, and 4% DV iron among other nutrients. The nuts, seeds, coconut, and dried fruit contribute these micronutrients.
Some granola flavors are enriched with extra vitamins and minerals like B vitamins, zinc, and magnesium. The Blueberry Pecan flavor has added calcium, iron, and vitamins A, B6, B12, and D for extra nutrition.
Pros and Cons
Based on the nutrition facts, advantages of Bakery on Main granola include:
- Relatively low in added sugars
- Contains healthy unsaturated fats from nuts, seeds, and oils
- Good source of fiber, vitamins, and minerals
- No artificial ingredients
Downsides to keep in mind:
- High in calories and fat per serving
- Low in protein
- Dried fruit can spike blood sugar
Overall, Bakery on Main granola has some positive nutrition attributes from the use of whole food ingredients. But the high amount of fat and calories means portions should be monitored.
Health Effects of Bakery on Main Granola
Let’s look now at how eating Bakery on Main granola may impact your health:
Blood Sugar
The nuts, seeds, coconut, and oils in Bakery on Main granola have little effect on blood sugar since they are low in carbs. However, the dried fruit can cause blood sugar spikes. People with diabetes or prediabetes should enjoy Bakery on Main granola in moderation to prevent blood sugar dips and spikes.
Body Weight
Bakery on Main granola is relatively high in calories and fat, so portion sizes should be kept small to avoid unwanted weight gain. The high amounts of fiber and protein can help induce feelings of fullness and curb overeating.
Additionally, chewing the granola thoroughly rather than quickly gulping it down can aid satiety signals. When eaten in appropriate portions, Bakery on Main granola can fit into a weight maintenance diet.
Gut Health
The 3-5g of fiber in a serving of Bakery on Main granola supports a healthy gut by providing food for the beneficial bacteria in the intestines. The nutrients in the nuts, seeds, coconut, and dried fruit also help maintain gut barrier integrity. This makes Bakery on Main granola a good choice for optimizing digestive health.
Heart Health
While Bakery on Main granola is high in fat from the nuts, seeds, coconut, and oils, most of these fats are the healthier unsaturated kind. The omega-3s, vitamin E, magnesium, and antioxidants can help lower cholesterol, blood pressure, and inflammation for better heart health.
However, those with high cholesterol should still enjoy Bakery on Main granola sparingly as part of a low saturated fat diet.
Micronutrient Needs
The range of vitamins, minerals, and antioxidants from the various whole food ingredients makes Bakery on Main granola helpful for meeting daily micronutrient needs. The vitamins, minerals, and antioxidants can contribute to hair, skin, eye, bone, and immune health.
Who Should Choose Bakery on Main Granola
Here are some of the populations who may benefit most from choosing Bakery on Main granola:
- Those with gluten intolerances, celiac disease, or who follow gluten-free diets will appreciate Bakery on Main’s certified gluten-free products.
- People with digestive issues like IBS may benefit from the fiber for gut health and the lack of artificial additives.
- Vegans and vegetarians can get plant-based protein from the nuts, seeds, and coconut.
- Individuals watching their sugar intake will like the minimal added sugars.
- Anyone looking for clean, simple ingredients will approve of the straightforward foods used.
Bakery on Main granola fits nicely into a diet requiring specialized considerations, as long as portions are controlled.
Potential Drawbacks of Eating Bakery on Main Granola
Bakery on Main granola also comes with a few potential downsides:
- The calorie and fat content may be concerning for those limiting energy intake.
- People with nut allergies must avoid Bakery on Main products.
- The price point may be prohibitive to buying it regularly.
- The lack of grains doesn’t appeal to those who prefer a traditional oat-based granola.
- Dried fruit sugars may need to be limited by people with diabetes.
As with any food, Bakery on Main granola will not be universally appropriate for every dietary need or preference. The high fat and calorie content is likely the biggest limiting factor.
How to Incorporate Bakery on Main Granola into a Healthy Diet
Here are some tips for fitting Bakery on Main granola into your diet in a nutritious way:
- Read labels and be aware of portion sizes to control calories.
- Enjoy as a topping for yogurt or oatmeal rather than eating bowlfuls.
- Pair with fresh fruit, milk, or nut butter for balanced nutrition.
- Drizzle with honey instead of mixing in sugary jam or chocolate chips.
- Combine your favorite granola with a lower fat variety to reduce overall fat.
- Use as a crunchy topping for salads rather than croutons.
- Mix with popcorn or nuts for a sweet and salty snack.
Using Bakery on Main granola sparingly to add taste, crunch, and nutrition to other foods can help keep servings small while still enjoying the flavor.
The Bottom Line
Bakery on Main granolas are made from simple, whole food ingredients like nuts, seeds, coconut, oils, and dried fruit. This gives them positive nutrient qualities including fiber, healthy fats, vitamins, minerals, and antioxidants.
However, the calorie and fat content is also high in Bakery on Main granolas, so reasonable portion sizes should be observed, especially for those limiting energy intake or watching their weight.
Overall, Bakery on Main granola can fit into a balanced diet for most people when eaten mindfully. It provides an option free of grains, gluten, and artificial additives. Those with specialized nutritional needs like vegans, vegetarians, or people with food intolerances may find Bakery on Main granola suits their diet if calories are accounted for.
Enjoyed in moderation alongside other wholesome foods, Bakery on Main granola offers a delicious, nutritious choice for an on-the-go breakfast or snack.
