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Diabetes Friendly Chia Granola

Making granola at home is a nice way to have control over the sugar and sweetness. Here's how to make granola without oil or added sugar.

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This blog post was made possible by my partners at Splenda. All opinions are my own, and reflect my experience using and testing the product in my kitchen.

When it comes to cooking for balanced blood sugars, I’m always looking for options.

As a nutritionist, I don’t look at foods as good or bad, and I like having swaps that I can rely on when I want to keep my blood sugars completely balanced.

I wanted to make a diabetes-friendly granola at home using some of my favorite, simple ingredients, but I also wanted to show just how versatile Splenda can be – it’s not just the yellow packet you’re used to!

The Baffling State of Blood Sugars

Diabetes and prediabetes are on the rise, transforming from conditions on the fringes to mainstream health concerns.

The crux? Blood sugar regulation. It’s not just that high-sugar foods can be tempting; they can be frustrating foods for those of us whose bodies struggle with balancing blood sugars.

For years, sweeteners have been the subject of conflicting reports and anxious refrain from cautious consumers. Are they safe?’ ‘Do they spike my blood sugar?

These quintessential questions have often been met with murkiness rather than clarity.

The narrative is clear – sweeteners aren’t the villains they’ve been painted to be. They are simply one option among many that can help us balance our blood sguars.

Splenda, with its newest offering in the US Grown Stevia, brings to the table more than just sweetness – it’s about meal enhancement without the glucose swings

The versatility of Splenda extends beyond a replacement for sugar; it’s a strategy for sweetening life, meal after meal.

Homemade, Blood Sugar-Friendly Chia Granola Recipe

Granola is a great food to have on hand for quick breakfasts, snacks, or as a topping for yogurt and smoothie bowls.

However, many store-bought granolas are loaded with added sugars that can wreak havoc on blood sugar levels.

But fear not! Making your own granola at home is easy and allows you to control the ingredients and sweetness level. Plus, with the use of Splenda, you can still satisfy your sweet tooth by using a natural sweetener.

Here’s a simple and delicious list of ingredients for Homemade Chia Granola that is not only blood sugar-friendly but also gluten-free and vegan:

– 2 cups rolled oats (old-fashioned oats)

-1/2 cup chia seeds

– 1/2 cup raw,  nuts (such as macadamias, almonds, walnuts, or pecans), chopped

– 1/4 cup pumpkin seeds

– 1 teaspoon ground cinnamon

– 1/4 teaspoon salt

– 1/4 cup Splenda with Stevia

– 1 teaspoon vanilla extract

– 1/2 cup dried fruits (such as cranberries, raisins, or chopped apricots) – optional

Instructions:

  1. Preheat: Preheat your oven to 300°F (150°C)
  2. Mix Dry Ingredients: In a large mixing bowl, combine the rolled oats, chopped nuts, pumpkin seeds, sunflower seeds, ground cinnamon, and salt. Mix well until evenly combined.
  3. Spread the granola mixture evenly onto a baking sheet lined with parchment paper or a silicone baking mat.
  4. Bake in the preheated oven for 25-30 minutes, stirring halfway through, until the granola is golden brown and crispy.
  5. Allow the granola to cool completely on the baking sheet. It will continue to crisp up as it cools.
  6. Once cooled, stir in the dried fruits, if using.
  7. Transfer the granola to an airtight container and store at room temperature for up to two weeks.

Tips for making a diabetes-friendly granola at home

  • Be mindful of portion sizes, as even blood sugar-friendly ingredients can contribute to spikes if consumed in excess.
  • You can customize this granola recipe by adding different nuts, seeds, or spices according to your preferences.
  • Enjoy the granola with Greek yogurt, almond milk, or as a topping for smoothie bowls.
  • Stir in dried fruit after baking the granola. It helps ensure that your added fruit doesn’t burn.
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Diabetes Friendly Chia Granola


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  • Author: Mila Clarke
  • Total Time: 30 minutes
  • Yield: 10 servings 1x
  • Diet: Diabetic
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Description

An easy homemade granola with less sugar and made with Splenda’s US-Grown Stevia


Ingredients

Units Scale
  • 2 cups rolled oats (old-fashioned oats)
  • 1/2 cup chia seeds
  • 1/2 cup raw, nuts (such as macadamias, almonds, walnuts, or pecans), chopped
  • 1/4 cup pumpkin seeds
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1 tsp vanilla extract
  • 1/4 cup Splenda Stevia
  • 1/2 cup dried fruits (such as cranberries, raisins, or chopped apricots) – optional


Instructions

  1. Preheat: Preheat your oven to 300°F (150°C)
  2. Mix Dry Ingredients: In a large mixing bowl, combine the rolled oats, chopped nuts, pumpkin seeds, sunflower seeds, shredded coconut, ground cinnamon, vanilla and salt.
  3. Pour the wet ingredients over the dry ingredients and mix until everything is well coated.
  4. Spread the granola mixture evenly onto a baking sheet lined with parchment paper or a silicone baking mat.
  5. Bake in the preheated oven for 25-30 minutes, stirring halfway through, until the granola is golden brown and crispy.
  6. Allow the granola to cool completely on the baking sheet. It will continue to crisp up as it cools.
  7. Once cooled, stir in the dried fruits, if using.
  8. Transfer the granola to an airtight container and store at room temperature for up to two weeks.
  • Prep Time: 5
  • Cook Time: 25
  • Category: Breakfast
  • Method: Baking

Nutrition

  • Serving Size:
  • Calories: 231
  • Sugar: 6.6 g
  • Sodium: 61.9 mg
  • Fat: 9.9 g
  • Saturated Fat: 1.7 g
  • Carbohydrates: 27.7 g
  • Fiber: 6.6 g
  • Protein: 7.1 g
  • Cholesterol: 0 mg

Why I love Stevia for blood sugar balance

Stevia, a remarkable sweetener with a fascinating history, originates from the regions of South America, where indigenous communities have long used the stevia plant for its sweetening properties.

Traditionally, stevia leaves were utilized to sweeten teas and medicines due to their natural sweetness.

Over time, stevia’s popularity grew globally as people sought healthier alternatives to traditional sweeteners like sugar and artificial substitutes.

Today, stevia stands out for its nutritional benefits, offering sweetness without the drawbacks of excess calories or spikes in blood sugar levels.

Stevia, a natural and low-calorie sweetener, offers significant health benefits, especially concerning blood sugar balance.

Stevia does not lead to abrupt spikes in blood sugar levels. Instead, it operates by enhancing the effectiveness of insulin, a key hormone responsible for regulating glucose in the bloodstream.

By stabilizing blood sugar levels, Stevia can play a crucial role in reducing the risk of developing Type 2 diabetes, obesity, and other health issues associated with elevated blood sugar levels.

Incorporating Stevia into your diet can be a proactive step towards maintaining a healthy blood sugar balance, promoting overall well-being.

I encourage you to give Splenda Stevia a try!

Splenda’s entrance with U.S. Grown Stevia isn’t just timely; it’s a call to action for more heart-healthy, diabetes-aware decisions.

Best of all, it gives us more choice in the ways we want to make our foods, and kind of flexibility is always a win for people with diabetes.

Want to see this recipe in action? Visit my Instagram for the recipe video.

About Mila

Hi! I'm Mila.

I’m earning my Master’s degree in Applied nutrition.

I’m a journalist and Integrative Nutrition Health Coach living with  LADA (Latent Autoimmune Diabetes in Adults, a slow-progressing form of autoimmune Type 1 diabetes) I love food, travel, and my kitchen, and teaching you about diabetes self-management.

I’m here to help you live your best life possible diabetes by showing you how to create simple, blood-sugar friendly and delicious meals and tips on diabetes self-care.

Be sure to download my FREE Diabetes Community App Glucose Guide, or reach out for FREE 1:1 diabetes health and habit coaching.

How can I help with your diabetes management?

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