By Lisa Drayer, CNN
2 minute read
Updated 4:55 PM EST, Thu March 8, 2018
Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.
When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.
Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.
Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.
Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.
Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.
A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.
Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.
A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.
If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.
10 foods that are healthy, except when they aren't
Story highlights
Granola's healthy ingredients include oats, nuts, seeds and dried fruit
Granola's unhealthy ingredients include coconut, chocolate and added oils and sugars such as evaporated cane juice, honey and maple syrup
CNN —
Yes, whether eaten as a cereal or snack topping, granola can make for a crunchy, nutritious treat. But granola is high in calories, and some versions are healthier than others based on their ingredients.
Granola’s healthy ingredients include oats, nuts, seeds and dried fruit, which deliver important nutrients such as protein, iron, heart healthy fats and fiber (specifically, beta glucan, a cholesterol-lowering fiber from oats.)
Granola is also calorie dense – some contain a little more than 300 calories per cup, but others can pack up to 600 calories per cup, from added oils, coconut, chocolate and added sugars including evaporated cane juice, honey, maple syrup, molasses, cane sugar and brown rice syrup.
“It’s important to be aware of the many sugar sources that could be in granola,” said Rahaf Al Bochi, a registered dietitian, certified diabetes educator and spokeswoman for the Academy of Nutrition and Dietetics. “Look for granola that has minimal amounts of added sugar and uses dried fruit for sweetness instead.”
Granola guidelines
It can be difficult to give sugar or fat limits for granola, since portion sizes for granola vary. And it can be challenging to determine just how much fat and sugar is naturally present in nuts and dried fruit, versus how much is added in the form of sweeteners and oils.
So, if you are watching sugars, carbs or calories, your best bet is to limit your portions of granola. Dietitians agree that a quarter of a cup is a good guideline. Use it as a topping to add crunch to yogurt, fruit or even pancakes. Or mix it with a lower calorie, whole grain cereal so you can enjoy a bigger breakfast bowl without going calorie-overboard. You can also use granola as a salad ingredient, or as part of a trail mix.
There’s also the option of homemade granola. “A healthier alternative to store bought granola would be to make your own granola at home,” said Al Bochi. “You would have control over the ingredients and the amount of sugar and fat added.”
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To make granola, Al Bochi recommends mixing old-fashioned rolled oats with nuts and seeds. You can add a little honey and vegetable oil to the mix, as well. Bake in the oven at 300 degrees Fahrenheit for 10 to 15 minutes until golden brown. Then, add dried fruit and store in an airtight container. Consume within two weeks for optimal freshness.
Just remember, even with homemade, good-for-you-granola, there can be too much of a good thing. So don’t forget to keep your measuring cup handy.
Lisa Drayer is a nutritionist, an author and a CNN health and nutrition contributor.
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