Low-Glycemic Granola

(Vegan,  Low-glycemic, Low-FODMAP)

Servings: 4      Time: 30 minutes


  • 3 cups of gluten free oats
  • ½ cup of walnuts
  • ½ cup of almonds
  •  3 tablespoons
  • 3 tablespoons of maple syrup 
  • 1/4 teaspoon of sea salt
  • 1 tablespoon of cinnamon
  • ½ cup of  Goji berries


  1. Preheat the oven to 350 degrees F.
  2. Pour the walnuts, almonds, and oats in a large mixing bowl and stir together.
  3. Melt the coconut oil and maple syrup on the stove and pour evenly over the nuts and oats while stirring.
  4. Add the salt and cinnamon by pouring evenly over the oats and nuts while stirring.
  5. Lay the granola flat on a baking sheet and place it in the oven to cook for 20-25 minutes, it should be slightly brown.
  6. After baking for about 10 minutes stir the granola and continue baking for another 10-15 minutes.
  7. When the granola is done baking add the goji berries and cool for about 10 minutes before eating.
  8. Store the granola in an airtight container or jar.
  9. Serve over yogurt, smoothie bowls, fruit, or snack by the handful.

Tip: To keep Low-FODMAP only  eat 1/2 cup serving size at a time. 

So what is low glycemic and why is it important to consider. The low glycemic index is a rating of carbohydrates in a food from 0-100 in regards to how much it spikes your blood sugar. Items that are ranked below 55 are considered to be ‘low glycemic’, meaning that they take longer to digest and will not spike your insulin. Why does it matter if you insulin spikes? Because studies suggest that risk for coronary heart disease and type 2 diabetes are correlated with the overall glycemic index  of your diet. (1) This is an easy tool to find the glycemic index of a particular food  http://www.glycemicindex.com/foodSearch.php

BUT, before we get too excited about the GI, I know you’re on the edge of your seat at this point. More recently the glycemic load was developed. The limiting factor about the GI is the fact that it did not take into consideration the serving size. Dr. sears explains it great,

“Take carrots, for example. They rate very high on the GI (92). But that number is based on comparing how fast carbs from carrots and an equal amount of sugar spike your blood sugar. So let’s say we wanted to compare eating 50 grams of carrot carbs to 50 grams of sugar. To eat 50 grams of carrot carbs, you’d have to eat about one and a half pounds of carrots! That means that each individual carrot has very few carbs, giving them a GL of only 1.”

A glycemic load under 10 is considered low. Here is a list of food items with their corresponding GL glycemic load.

According to the American Diabetes Association, 1.4 million Americans are diagnosed with diabetes every year. In 2012, 86 million Americans age 20 and older had pre-diabetes; this is up from 79 million in 2010.

Maintaining healthy blood sugar is important for everyone, not just those with Diabetes. Fluctuations in blood sugar can impact your body negatively in multiple ways. If you find that you crash or get shaky only a few hours after eating, and are frequently hangry, you are likely experiencing your blood sugar dropping  and rising too fast. Tips for maintaining blood sugar levels:

  • Always eat breakfast and try to make it high in protein (about 25-30 grams) (2)
  • Eat a snack with  healthy fats in between meals like an handful of nuts 
  • Avoid high sugar snacks and refined carbohydrates  
  • Use the Glycemic Index and Glycemic Load as a guide
  • Combine a health fat while eating carbohydrates
  • Add cinnamon  and apple cider vinegar to your diet (3)

This blog pro­vides gen­eral infor­ma­tion and dis­cus­sion about med­i­cine, health and related sub­jects.  The words and other con­tent pro­vided in this blog, and in any linked mate­ri­als, are not intended and should not be con­strued as med­ical advice. If the reader or any other per­son has a med­ical con­cern, he or she should con­sult with an appropriately-licensed physi­cian or other health care worker.


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