Is Granola Healthy? Benefits and Downsides

Granola is usually considered a healthy breakfast cereal.

It’s a toasted mixture of rolled oats, nuts, and a sweetener like sugar or honey, though it can also include other grains, puffed rice, dried fruit, seeds, spices, and nut butters.

Yet, some ingredients — such as chocolate, oils, and syrups — may be high in added sugars and fats.

This article explains whether granola is healthy and examines its benefits and downsides.

Nutritional breakdown

Granola is calorie-dense, as well as rich in protein, fiber, and micronutrients. In particular, it may provide iron, magnesium, zinc, copper, selenium,B vitamins and vitamin E.

However, its nutritional profile varies widely depending on the specific ingredients used.Certain brands may have more calories, protein, fiber, fat, or sugar than others.

Benefits of granola

Although there’s little scientific research on granola itself, common ingredients, including oats, flax seeds, chia seeds, and almonds, are linked to numerous health benefits.

Filling and high in fiber

Most granola is rich in protein and fiber, which both contribute to fullness.

Protein even influences levels of important fullness hormones like ghrelin and GLP-1.

High-protein ingredients in granola may include nuts, such as almonds, walnuts, and cashews, and seeds like hemp, pumpkin, and sesame.

Additionally, high-fiber foods like oats, nuts, and seeds slow down the emptying of your stomach and increase digestion time, which can help you feel fuller for longer — and may aid appetite control.

Other potential health benefits

Many types of granola contain healthy ingredients that may offer numerous benefits, including reduced inflammation and improved blood pressure, cholesterol, blood sugar, and gut health.

Downsides of granola

Granola may prompt weight gain if eaten in excess, as it can be high in calories from added fats and sugars. What’s more, sugar is linked to chronic conditions like type 2 diabetes, heart disease, and obesity.

How to choose a healthy granola

It’s best to refrain from granolas high in added sugar, instead selecting ones with more fiber and protein. To control ingredients more carefully, try making this scrumptious breakfast food at home.

Conclusion:

Granola is a nutritious, filling cereal.

However, many varieties are high in calories and packed with excess sugar, which can harm your health.

Be sure to carefully read labels, choosing products with whole ingredients like raisins, seeds, and nuts that are high in protein and fiber.

Sources:

https://www.healthline.com/nutrition/is-granola-healthy