Granola is often touted as a nutrient-dense, healthy food, but is this actually true? Is every granola you see at the shops good for you? Well … it’s not really that simple. While granola can be a great source of essential nutrients, some varieties come with hidden drawbacks.
Let’s dive into the health benefits and potential concerns surrounding granola, so you can make the healthiest choice for yourself.
The health benefits of granola
When you think of granola, you probably think of rolled oats, nuts, seeds, maybe dried fruits and dark chocolate – and it is nutritious whole foods like these that make certain granolas a healthy food with plenty of natural goodness.
Fibre
As you age, your metabolism changes and your digestive system can slow down. This can lead to uncomfortable issues like constipation, gas and bloating. Incorporating more fibre into your diet can help counteract this, as this super nutrient is known for promoting regular bowel movements. One of the best sources of fibre? Oats, an ingredient you’re likely to find in any granola.
Fibre also helps to regulate your blood sugar levels, which is particularly beneficial if you have diabetes or pre-diabetes.
Plus, fibre foods are often quite filling. If you’re looking for a snack that will help with appetite control, you’ll want to add fibre-rich granola to your shopping list.
Healthy fats
Many granolas contain heart-healthy fats – mainly from nuts and seeds – which are rich in omega-3 and monounsaturated fats (the good kind). These support your cardiovascular health and have anti-inflammatory properties, which can help reduce joint inflammation and arthritis symptoms.
Omega-3s also help keep your brain in tip-top shape, working to maintain your cognitive function as you age.
Complex carbs
Unlike simple sugars, the complex carbs in oats provide sustained energy. In other words, you won’t get that energy crash that so often happens after you indulge in sugary snacks.
Granola can be a great breakfast or mid-morning snack, providing you with a steady stream of energy to keep you active throughout the day.
Protein
Although regular granola isn’t typically considered a high-protein food, you still get a bit of this essential macronutrient from the nuts and seeds.
This is great news because, with age, your muscle mass naturally declines, which can have many consequences, like an increased risk of falls, reduced bone density, and a weaker immune system. By incorporating protein-rich foods into your diet, though, you can support your body’s strength and mobility, and ultimately, your independence.
When granola isn’t so healthy
While granola can offer all the health benefits listed above, it can also have nutritional downsides, depending on its ingredients and how it’s made. Here are some aspects to watch for:
Added sugars
Many store-bought granolas contain added sugars from sources like honey or syrups. These ingredients are a big part of why granola tastes so delicious, we know, but too much sugar is never a good thing. It can raise your blood sugar levels, damage your teeth, impair your immune system, and even strain your heart and blood vessels.
Not to mention, the calories can easily add up – increasing your risk of weight gain and diabetes.
Calorie density
Granola is calorically dense, meaning that even a small serving can be high in calories – and let’s face it, it’s not hard to overserve yourself when preparing a granola bowl.
Eating too much granola can lead to unintended weight gain, especially if it’s high in oils and sugars. If you want to keep an eye on your calorie intake, we suggest you measure your portions carefully rather than eyeballing them.
Unhealthy fats
While some granolas do contain healthy fats, others are made with oils high in saturated or even trans fats (the bad kind) which can contribute to high cholesterol levels. Because of this, we recommend you steer clear of palm oil, hydrogenated oils, or excessive amounts of coconut oil.
How to choose the healthiest granola
Selecting a healthy granola is all about inspecting the ingredient list and nutritional label. Here are a few things to consider:
- Go low-sugar: ideally, look for granola with less than five grams of sugar per serving.
- Look for whole ingredients: granolas made with whole, minimally processed ingredients are usually the healthiest choice. Think oats, nuts, seeds, and a bit of dried fruit.
- Choose high-fibre granola: a good granola should have at least three grams of fibre per serving.
- Keep an eye on the serving size: since granola is calorie-dense, choose one that lists a serving size of a quarter to a third of a cup on the packaging, and stick to it.
- Avoid artificial additives: skip granolas with artificial dyes, flavourings or preservatives.
- Skip the candy mix-ins: as appetising as they may look, avoid things like marshmallows or candy pieces.
- Make your own granola. it’s quite easy and you probably already have the ingredients in your pantry. All you really need is rolled oats, a handful of nuts and seeds, and a touch of honey or maple syrup for sweetness. Bake these ingredients in the oven, stir them occasionally, and once it’s all golden brown, it’s ready to enjoy.
Granola can be part of a healthy diet – you just need to choose (and consume) it wisely. Focus on whole ingredients, minimal added sugars, moderate serving sizes, and bon appetit!
Would this information change how you feel about granola? Why not share your opinion in the comments section below?
Also read: Eight foods that lower bad cholesterol
