KETO LOW-CARB GRANOLA (HEART HEALTHY)
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Love this Keto Low-Carb Granola! In following a Keto Low-Carb diet and consuming fewer carbs, my husband Shawn and I focus on making sure we get enough fiber. When consuming high protein and low carbs (less than 20 grams per day), it can be challenging to get enough fiber to keep bowel movements healthy and regular.
In fact, North Americans on average, fall short of their daily fiber requirement when eating a regular diet. The average man and woman eat about 15 to 18 grams of fiber. The daily requirement for men is 38 grams and 25 grams for women.
Getting enough fiber daily is vital to our gut and overall health. The scrub-brush effect of fiber cleans out bacteria and waste and helps buildup move smoothly through our intestines. This reduces the risk of developing colon cancer. Fiber also helps keep our bowel movements regular.
I made this grain-free granola packed with seeds and nuts that my husband and I eat daily. I incorporate the granola into desserts.
The granola is super high in protein, and healthy fats and is made up of both soluble fiber and insoluble fiber. It’s also packed with super nutritional vitamins and minerals. In fact, a couple of spoonfuls of this granola each day will not only keep your bowels operating effectively, but help to lower your risk of developing diabetes, help lower inflammation and keep your muscles, bones, and heart-healthy.
Our bowel requires both soluble and insoluble fiber to function. Soluble fiber helps to improve digestion and lower blood sugar, while insoluble fiber softens the stool, making it easier to pass through the intestines. Scientific evidence now shows that eating our daily fiber requirement will improve insulin resistance and lower the risk of type 2 diabetes.
WHAT ARE THE NUTRITIONAL BENEFITS OF THIS GRANOLA?
This Keto Low-Carb Granola contains the following:
Pumpkin Seeds are an unbelievable source of quality protein. In fact, 100 grams of protein provides almost 50% of your daily requirement. Pumpkin seeds are also a good source of healthy fats, antioxidants, fiber, magnesium and fiber!
Flax seeds are rich in protein and lignans, which help to reduce the risk of cancer. They are also a rich source of fiber to improve cholesterol and lower blood pressure.
Sunflower Seeds are also high in protein and rich in polyunsaturated fats and antioxidants that help to reduce bad (LDL) cholesterol levels, reduce the risk of heart attacks and strokes, helps to lower blood pressure, and help to reduce inflammation.
Sesame Seeds are a good source of fiber. They can help to lower bad cholesterol and blood pressure, support bone health, and help to reduce inflammation
Chia Seeds are packed with fiber and antioxidants, high-quality protein, and Omega-3 fatty acids.
Hemp Seeds are concentrated in Omega-3 fatty acids, high in protein, high in fiber, and also a healthful source of vitamin E and minerals, such as calcium, iron, magnesium, potassium, and zinc.
Ground Almonds and Almond Pieces contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss.
Pecans (pieces), like the ingredients above, pack a hefty punch of protein, healthy fats, and fiber! Pecans are also a good source of calcium, magnesium, and potassium, helping to lower blood pressure.
WHAT IS THE TASTE PROFILE OF KETO LOW-CARB GRANOLA?
KETO LOW-CARB GRANOLA
This Keto Low-Carb Granola is crunchy and chewy and satisfying!
WHAT NON ALC WINE HARMONIZES WITH KETO LOW-CARB GRANOLA?
You can make recipes using this Keto Low-Carb Granola or enjoy a bowl with some almond milk. The granola is nutty and crunchy and heavy in weight, so you don’t need much. Choose a white, non alcoholic wine with some creamy character and weight, such as de-alcoholized Chardonnay. If you add berries to the granola you’ll need to choose a wine with sweetness to match. In following a Keto diet or in living a low-carb lifestyle, we don’t want to use up your carbs on a glass of wine. You have a couple of options. Drink whatever wine you like (as long as it’s bone dry) and don’t worry about pairing the wine to dish. Enjoy your wine the way you like it. If you like to create harmony between the wine and the food, you’ll need some sweetness in the wine to match the granola and berries sweetness. Add a pinch of monk fruit sweetener to your glass. Choose a white like de-alcoholized Riesling or Gewurztraminer or a pink rose. These varieties taste great when bone dry or sweet. So they taste great with the added sweetener. The non alcoholic wine’s sweetness will harmonize with the sweetness from the berries.
Zero Alcohol Wine Tips:
ALCOHOL AND KETOSIS:
To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.
ALCOHOL AND HEALTH:
Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.
NON-ALCOHOLIC WINE AND HEALTH BENEFITS:
Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.
WHAT OTHER KETO LOW-CARB HEART HEALTHY RECIPES CAN I ENJOY?
KETO LOW-CARB ZUCCHINI TAPAS
Zucchini Tapas (Heart Healthy)
Cold Pasta Salad (Heart Healthy)
Smoked Salmon Rolls (Heart Healthy)
WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?
- Mixing bowl
- Airtight container or bag for storage
WHAT RECIPES CAN WE PREPARE USING GRANOLA?
Print
KETO GRANOLA (HEART HEALTHY)
- Total Time: 10
- Yield: 7 Cups 1x
- Diet: Gluten Free
Description
Discover a delicious Keto Granola recipe that is high in fiber and perfect for a healthy gut and overall well-being.
Ingredients
1 cup pumpkin seeds
1 cup sunflower seeds
1 cup sesame seeds
1/2 cup chia seeds
1/2 cup hemp seeds
1 cup almond flour
1 cup almond pieces
1 cup pecan pieces
Instructions
- Place all ingredients in a bowl and blend well. Seal in an airtight bag. Use as needed.
Notes
- The recipe is based on the Keto version and is approximate only. One serving has 4 grams of net carbs.
- (Note: The nutritional information provided is a courtesy and is approximate only. We cannot guarantee the nutritional accuracy of any recipe on this site. We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
- Prep Time: 5
- Cook Time: 5
- Category: KETO LOW-CARB
- Method: MIXING
- Cuisine: BREAKFAST, LUNCH, BRUNCH, DINNER, DESSERT
Nutrition
- Serving Size: 1/4 cup
- Calories: 260
- Sugar: 2
- Sodium: 5
- Fat: 23
- Saturated Fat: 2.5
- Unsaturated Fat: 20.5
- Trans Fat: 0
- Carbohydrates: 9
- Fiber: 5
- Protein: 9
- Cholesterol: 0
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