What’s in Deliciously Ella Nutty Granola? An ingredient breakdown
Deliciously Ella Nutty Granola prides itself on being 100% natural, plant-based, and made with whole food ingredients, without artificial additives or refined sugars. A closer look at the ingredients list reveals a composition centered around gluten-free oats, mixed nuts, seeds, and natural sweeteners.
Core ingredients:
- Gluten-Free Oats (59%): A primary source of fibre, particularly beta-glucan, which is known for its benefits for heart health and cholesterol reduction.
- Mixed Nuts (13%): Includes cashews, almonds, and hazelnuts, providing a good source of healthy fats, protein, and essential minerals like magnesium and copper.
- Seeds (Pumpkin and Sunflower): These contribute to the fibre, healthy fat, and protein content, and are rich in vitamins and minerals.
- Natural Sweeteners: The product uses rice syrup, date syrup, and coconut sugar instead of refined white sugar. While considered 'natural,' these are still forms of added sugar and contribute to the overall sugar content.
- Rapeseed Oil and Salt: Rapeseed oil is used to achieve the crunchy texture, while salt is used for flavour. Some health experts suggest opting for granolas made with olive oil, but rapeseed oil is generally considered a healthier fat compared to some alternatives.
A nutritional snapshot: Serving size, sugar, and fibre
To understand if Deliciously Ella Nutty Granola aligns with your nutritional goals, it's essential to look at the macronutrient breakdown. Based on nutritional information for a standard 45g serving, here is what you can expect:
- Calories: Approximately 209 kcal. This highlights its calorie density, a key factor for portion control, especially for those managing their weight.
- Protein: Around 5.4g per serving. The combination of nuts and seeds provides a solid protein boost to help promote satiety.
- Fibre: Approximately 3.7g per serving. This is a decent amount and helps with digestive health and feeling full.
- Fat: Total fat is about 8.1g per serving, with only 1.2g being saturated. The majority comes from the healthy fats in nuts and seeds.
- Sugars: Contains 7.2g of sugars per serving, from the natural sweeteners. While lower than many conventional granolas, it's still significant and requires consideration.
Deliciously Ella vs. The Market: A Granola Comparison
To put its nutritional profile into perspective, let's compare Deliciously Ella Nutty Granola with a generic high-sugar alternative and a lower-sugar option, based on a 45g serving.
| Attribute | Deliciously Ella Nutty Granola | High-Sugar Granola (e.g., Crunchy Nut) | Low/No-Added-Sugar Granola (e.g., Cascadian Farm) |
|---|---|---|---|
| Added Sugar | 7.2g (from natural sources) | ~16g (typical average) | 0-3g (often from fruit) |
| Fibre | 3.7g | ~2g (typical average) | ~3g |
| Protein | 5.4g | ~3g (typical average) | ~2g |
| Main Sweetener | Rice, date, and coconut syrups | White sugar, glucose syrup | Fruit concentrates, no added sugar |
| Ingredients | Whole food, plant-based | Often processed, refined grains | Whole foods, less processed |
Pros and cons: A balanced view
The benefits of plant-based ingredients
- Nutrient-Dense: The blend of oats, nuts, and seeds is a powerhouse of essential nutrients, including fibre, protein, and healthy fats.
- Heart Health: Oats, nuts, and seeds all contribute to a heart-healthy diet, helping to lower LDL ('bad') cholesterol and maintain healthy blood pressure.
- Satiety and Digestion: The high fibre and protein content help you feel fuller for longer, which can prevent overeating and support weight management.
- Natural Ingredients: The use of whole food ingredients and avoidance of artificial additives aligns with a cleaner eating approach.
Potential downsides to be mindful of
- Calorie Density: Despite its wholesome ingredients, granola is calorie-dense. A standard portion can easily contribute a significant amount to your daily calorie intake, especially if you exceed the recommended serving size.
- Added Sugars: The presence of 'natural' sweeteners like date and rice syrup means the product is not sugar-free. While preferable to refined sugars, consuming these in excess can still have a negative impact on blood sugar levels.
- Portion Control: Due to its delicious and satisfying nature, it's easy to overeat. Being mindful of portion sizes is critical to reap the benefits without derailing health goals.
How to make Deliciously Ella granola work for your diet
Integrating this granola into a healthy diet requires mindfulness and strategic pairing:
- Measure your portion: Use a scale to measure out the recommended 45g serving. This prevents unintentional overconsumption and helps keep your calorie intake in check.
- Pair with protein: Enhance the protein content by combining the granola with a high-protein, low-sugar companion like Greek or Icelandic yogurt. This will increase satiety and balance the meal.
- Add fresh fruit: Instead of relying on dried fruit for sweetness, top your granola with fresh berries or sliced fruit. This provides additional fibre and vitamins with naturally occurring sugars.
- Use as a topping: Treat it more like a condiment than a full meal. Sprinkling a small portion over yogurt, a smoothie bowl, or baked apples provides crunch and flavour without a high-calorie commitment.
The bottom line: Is Deliciously Ella Nutty granola a healthy choice?
Ultimately, Deliciously Ella Nutty Granola can be a very healthy choice, provided it's consumed with an awareness of its nutritional profile and in moderation. It is genuinely a more wholesome and nutrient-dense option than many mainstream granolas that are high in refined sugar and artificial ingredients. Its strengths lie in its high fibre and protein content derived from whole foods, nuts, and seeds, which promote heart health and prolonged satiety.
However, its calorie density and reliance on 'natural' sweeteners mean portion control is non-negotiable, particularly for weight management. By being mindful of serving sizes and pairing it with other low-sugar, high-protein foods, this granola can be a delicious and nutritious part of a balanced diet. It's a prime example of why reading labels is so important—a 'natural' food isn't automatically a low-sugar one.
For more information on the health benefits of a balanced diet, including nuts and seeds, visit the Better Health Channel.
