Easy Sugar-Free Granola Recipe | Nutrition in the Kitch (2024)

FAQs

Is sugar free granola good for diabetics? ›

A person with diabetes can continue to eat and enjoy granola. Granola can be a good source of protein, fat, and fiber, all of which can contribute to building a balanced meal or snack for a person with diabetes.

Clumpy Granola Method: Add Egg White

The idea is that the egg's protein will help the oats bind to each other and create delicate clusters. Results: Not only does the egg white work as a glue to hold the oats together, but it also gives the granola an incredibly crispy bite.

Yes, you can, if you can find the right granola. Most mass-market granolas have 20 or more grams of carbs per serving, which are often derived from high sugar contents. Think you have to sacrifice your low-carb diet and consume carb-rich granolas? Think again.

Higher temperatures can cause ingredients like nuts, seeds, and coconut to burn before the batch has a chance to properly dry out and crisp up, Perry says. Stick with a low temperature, keep an eye on your mixture, and stir it from time to time to help it brown evenly.

“My favorite breakfast cereal recommendation for people with diabetes is a high-fiber, low-sugar option such as bran flakes,” says Palinski-Wade. With 5 grams of fiber per serving, this type of cereal contains 19 grams of net carbs per ¾ cup serving, making it lower in carbohydrates than many breakfast cereals.

Popular granola blends can pack up to 39 grams of carbohydrates and 13 grams of sugar. This is because they are often made with oats—which are often processed and can raise blood sugar by being digested quickly—and sweeteners, such as honey or maple syrup, or other sugary ingredients like sweetened dried fruit.

Nut butter is a super flavorful fat that serves multiple purposes in granola. It acts as a binding agent—along with additional coconut oil and whatever natural sweetener I've chosen—helping to pull the dry ingredients together into a wet, sticky mass for baking.

Make sure that whichever granola recipe you use, it calls for some liquid, typically oil of some kind (I recommend olive oil for a subtle earthy, floral flavor, or melted unrefined coconut oil for subtly coconutty flavor). The liquid will help the chia seeds to gel, ensuring the granola sticks together.

Chia seeds are often praised for their binding powers. In fact, they secure ingredients so well that they can even be used as an egg replacer. Adding just a spoonful of chia seeds to your favorite granola bar recipe will make a huge difference in its texture.

Granola can be packed with sugar, corn syrup, honey, and other added sweeteners, just like many of your favourite cereals that you try to avoid for your health's sake.

Can Type 2 diabetics eat granola? ›

When eaten as part of a balanced diet, however, they can be consumed by diabetics, which is backed up by Lisa Wartenberg, MFA, RD, LD, in this article for Healthline.

No major food groups are off-limits, but you'll need to avoid foods with a high GI. Fruits and vegetables: You can eat dozens of fruits and vegetables, but steer clear of a few (like parsnips, watermelon, and pineapple). Grains: Whole-grain bread and pasta, brown rice, and oatmeal are allowed.

Is Homemade Granola Cheaper? Initially, you'll have to spend more money on homemade granola than store-bought. However, over the long run (depending on your recipe) you'll most likely spend less on making your own granola.

Granola may prompt weight gain if eaten in excess, as it can be high in calories from added fats and sugars. What's more, sugar is linked to chronic conditions like type 2 diabetes, heart disease, and obesity.

Whether it's homemade or store-bought, properly storing granola will help extend the shelf life and maintain crunchiness. Store granola in an airtight container or tightly sealed zip-top bag in a dry, dark place away from heat.

Diabetics should consume sugar-free granola, the same applies if you are taking granola bars. According to the American Diabetes Association, individuals should consume about 15 to 20 grams of carbohydrates per snack.

Overall, sugar-free products can be a safe and healthy option for some diabetics, but it is important to choose them carefully and to talk to your doctor before making any major changes to your diet.