What granola is for diabetics?

Granola can be a healthy breakfast option for people with diabetes if chosen wisely. The key is to look for low sugar granolas that are made with whole grains, healthy fats, and minimal added sweeteners. Certain ingredients like dried fruit, chocolate, and honey can spike blood sugar levels, so moderation is key.

What Makes Granola a Good Choice for Diabetics?

Here’s what makes certain granola options a smart choice for diabetics:

• Whole grains like oats, quinoa, and amaranth provide fiber that helps control blood sugar spikes.
• Nuts and seeds add protein and healthy unsaturated fats to keep you fuller longer.
• Minimal added sweeteners means less effect on blood glucose.
• Customizable servings allow appropriate carbohydrate portions.

Granola Ingredients to Limit or Avoid

On the other hand, these ingredients can cause unsafe spikes in blood sugar:

• Dried Fruit: Very high in natural sugars like fructose and glucose.
• Chocolate: Also high in sugar, even if dark chocolate.
• Honey or Maple Syrup: Still high glycemic sweeteners, they raise blood sugar.
• Sweetened Yogurt: Often paired with granola, sweetened yogurts have extra sugar.

For people with diabetes, it’s best to avoid or limit these sweet ingredients and instead add your own touch of flavors like cinnamon, vanilla, or lemon.

Reading Nutrition Labels on Granola

Flipping over the nutrition label on granola packages is the best way to understand what you’re getting. Here are the key things to look for:

• Total carbohydrates: Aim for less than 15g per serving.
• Sugars: Look for less than 5g per serving.
• Fiber: Higher fiber around 4-5g is preferred.
• Protein: Ideally 3g or higher will help keep you full.
• Saturated fat: Lower than 2g per serving is better.

You’ll get the healthiest blood sugar response from granolas with a balanced macro nutrient profile. Pay close attention to portions since granola is easy to overeat.

10 Best Store-Bought Granola Options for Diabetics

Here are 10 top supermarket granola brands and products that fit the diabetic nutrition guidelines:

Granola	Serving Size	Total Carbs	Sugars	Fiber	Protein
Bob’s Red Mill Gluten Free Granola	1/4 cup	15g	2g	3g	3g
Kind Maple Quinoa Granola	1/4 cup	16g	4g	2g	3g
Love Grown Original Power O’s	1/4 cup	15g	4g	4g	6g
Bear Naked Triple Berry Fit Granola	1/4 cup	17g	5g	3g	3g
Nature’s Path Organic Pumpkin Granola	1/4 cup	16g	4g	3g	3g
Quaker Simply Granola Oats, Honey & Almonds	1/4 cup	15g	5g	2g	3g
Kashi Heart to Heart Honey Toasted cereal	3/4 cup	23g	5g	3g	5g
Kellogg’s Special K Multigrain Granola	1/3 cup	18g	6g	2g	3g
Sunbelt Bakery Healthy Granola Cereal	1/3 cup	15g	5g	3g	3g
Kind Maple Pumpkin Seeds Granola	1/4 cup	16g	4g	2g	4g

As you can see from the nutrition data, all of these pre-packaged granolas are at the lower end for carbs and sugars. They are balanced nutritionally and more moderate in their effect on blood glucose.

Tips for Adding Granola to a Diabetic Diet

Here are some quick tips for fitting granola into your diabetic meal plan:

• Stick to a 1/4 cup serving size.
• Pair with Greek yogurt or cottage cheese for protein.
• Add your own nuts and berries for extra nutrition.
• Eat alongside eggs or as a cereal for breakfast.
• Use as a salad topping instead of croutons.
• Sprinkle a few tablespoons onto fruit for a crunchy snack.

Moderating your portions and limiting added sugars are keys for balancing granola with diabetes. Consider making your own homemade granola so you control the ingredients.

5 Best Homemade Granola Recipes for Diabetics

Creating your own granola recipe allows you to choose the healthiest ingredients and adjust sweeteners to your dietary needs. Here are 5 tasty homemade options:

Simple Cinnamon Granola

A basic combination of oats, nuts, coconut, and spices.

Ingredients:

• 3 cups rolled oats
• 1/2 cup raw almonds
• 1/4 cup coconut flakes
• 1 tsp cinnamon
• 1/4 tsp salt
• 1/3 cup olive oil or melted coconut oil
• 1/4 cup pure maple syrup
• 1 tsp vanilla extract

Instructions:

1. Preheat oven to 300°F and line baking sheet with parchment.
2. Mix all dry ingredients in a large bowl.
3. Add wet ingredients and stir until fully coated.
4. Spread onto baking sheet into thin layer.
5. Bake for 30 minutes, stirring every 10 minutes.
6. Allow to cool completely before storing in airtight container.

Chunky Peanut Butter Granola

Hearty granola packed with peanut butter flavor.

Ingredients:

• 3 cups old fashioned oats
• 1/2 cup raw pepitas
• 1/2 cup peanuts
• 1/4 cup flax seeds
• 1/2 tsp salt
• 1/3 cup creamy peanut butter
• 1/4 cup honey
• 1 tbsp coconut oil
• 1 tsp vanilla

Instructions:

1. Preheat over to 325F and line baking sheet with parchment.
2. In large bowl mix together oats, pepitas, peanuts, flax seeds and salt.
3. In microwave melt together peanut butter, honey, coconut oil and vanilla.
4. Pour peanut butter mixture over dry ingredients and combine.
5. Spread onto baking sheet into thin layer.
6. Bake for 20 minutes, stir every 8 minutes.
7. Allow to cool fully before storing.

Protein-Packed Chia and Hemp Seed Granola

A vegan granola high in plant-based protein.

Ingredients:

• 3 cups gluten-free oats
• 1/2 cup hulled hemp seeds
• 1/4 cup chia seeds
• 1/2 cup slivered almonds
• 1/4 cup sunflower seeds
• 1/4 cup coconut oil, melted
• 3 tbsp pure maple syrup
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• Pinch of salt

Instructions:

1. Preheat oven to 325°F. Line baking sheet with parchment.
2. In large bowl mix oats, hemp seeds, chia seeds, almonds and sunflower seeds.
3. In smaller bowl whisk together coconut oil, maple syrup, vanilla, cinnamon and salt.
4. Pour wet ingredients over dry and stir to evenly coat.
5. Spread onto baking sheet in thin layer. Bake for 20 mins.
6. Remove from oven, stir and bake another 10 minutes until golden brown.
7. Allow to cool fully before storing in airtight container.

Low-Sugar Berry Almond Granola

A berry twist on classic almond granola

Ingredients:

• 3 cups old fashioned oats
• 1 cup slivered almonds
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/8 tsp salt
• 3 tbsp coconut oil, melted
• 3 tbsp unsweetened almond milk
• 1 tbsp honey
• 1 tsp vanilla extract
• 1/2 cup dried cranberries
• 1/2 cup dried blueberries

Instructions:

1. Preheat oven to 325°F. Line baking sheet with parchment paper.
2. In large bowl combine oats, almonds, cinnamon, nutmeg and salt.
3. In smaller bowl whisk together coconut oil, almond milk, honey and vanilla.
4. Pour wet ingredients over dry and mix well.
5. Add dried berries and stir to incorporate.
6. Spread onto baking sheet into thin layer.
7. Bake for 25 minutes, stirring every 8-10 minutes.
8. Allow to cool fully before storing.

Pumpkin Pie Spiced Granola

Warm pumpkin pie flavors made into healthy granola.

Ingredients:

• 3 cups gluten-free rolled oats
• 1/2 cup pecans, chopped
• 2 tbsp flax meal
• 2 tsp pumpkin pie spice
• 1/4 tsp salt
• 1/4 cup coconut oil, melted
• 1/4 cup pure pumpkin puree
• 2 tbsp honey or maple syrup
• 1 tsp vanilla extract

Instructions:

1. Preheat oven to 300°F. Line baking sheet with parchment.
2. In large bowl mix together oats, pecans, flax meal, pumpkin pie spice and salt.
3. In smaller bowl whisk together coconut oil, pumpkin puree, honey, and vanilla.
4. Pour wet mixture over dry ingredients and stir to coat.
5. Spread onto baking sheet into thin layer.
6. Bake for 28 minutes, stirring every 8-10 minutes.
7. Allow to cool fully before storing.

Are Granola Bars Good for Diabetics?

Granola bars can seem like a convenient on-the-go option, but sadly most are not a smart choice for diabetics. Store-bought granola bars tend to be high in added sugars, white flour, and unhealthy fats.

However, you can make your own diabetic-friendly granola bars at home. Be sure to choose ingredients like steel-cut oats, nuts, seeds, coconut flakes, peanut butter, and dark chocolate chips. Bind it together with maple syrup or mashed ripe bananas instead of honey or brown sugar syrups.

Portion out your homemade granola bars into sensible servings around 150-180 calories. Avoid commercially packaged bars as their nutrition stats are unlikely to fit into a balanced diabetic diet. With mindful homemade alternatives, you can still enjoy the convenience of granola bars.

Should Diabetics Eat Granola with Yogurt?

Pairing granola with yogurt is a breakfast favorite, but diabetics need to choose their ingredients wisely. Low-fat or nonfat plain Greek yogurt is an excellent option. It provides a healthy dose of protein and calcium. Avoid sugary fruit-flavored yogurts.

When topping yogurt with granola, stick to a modest 1/4 cup serving size to limit carb intake. Choose a homemade granola recipe with minimal sugar. Completely avoiding added sugars like honey or maple syrup can help balance the natural lactose sugars in dairy yogurt.

Another tip is to mix your granola right into the yogurt rather than layering it on top. This redistributes the carb concentration and lowers the overall glycemic impact. Enjoying nutritious plain Greek yogurt with a reasonable sprinkle of diabetic-friendly granola can be a smart breakfast choice.

Conclusion

Granola can be a delicious and nutritious addition to a diabetic diet when chosen mindfully. Focus on options made with whole grains, healthy fats, and minimal added sweeteners. Limit dried fruit, chocolate, honey, and excess calories. Read labels closely and aim for a balanced nutrient profile.

Making homemade granola allows full control over the ingredients. Portion into 1/4 cup servings and pair with Greek yogurt or fruit for a balanced breakfast. With a little extra care selecting components, granola can provide energy and nutrition without spiking blood sugar.