Ask a group of people if they’ve heard of granola, and most will likely say yes. However, if you inquire about its ingredients, you’ll probably receive multiple answers. As registered dietitian Cynthia Sass shared with Time, “There is no one standard formula for granola … .” While the Merriam-Webster dictionary notes it usually contains oats, there are also grain-free versions. This variability in recipes raises questions about granola’s health benefits.
In the 1960s, the counterculture embraced granola as a way to distinguish themselves from previous generations, but its mainstream popularity surged in the 1970s (via Los Angeles Times). However, as companies experimented with ingredients like chocolate and peanut butter in the 1980s, granola began to be seen as less healthy.
Is today’s granola just another sweet treat lacking nutritional value? The key lies in the variation of its ingredients, making it crucial to review the Nutrition Facts label of any brand. This, along with proper portion control, can determine granola’s impact on health. Always consult a healthcare professional before making dietary changes. Traditional oat-based granola, when eaten daily, can offer several benefits.
It might raise or lower your bad cholesterol
Foods that can either positively or negatively impact health can be perplexing. Granola is one such example, potentially influencing cholesterol management depending on its ingredients.
First, let’s address common misconceptions about cholesterol. As MedlinePlus explains, cholesterol isn’t inherently bad unless in excess. High levels of low-density lipoproteins (LDL), which are composed of fat and protein, can lead to cholesterol buildup in arteries. LDL is often referred to as “bad” cholesterol.
However, WebMD mentions that beta-glucan may help reduce LDL levels. Since oats, a good source of beta-glucan, are often used in granola, they might contribute to lowering “bad” cholesterol.
Despite being a beta-glucan source, WebMD warns that granola can be high in saturated fat, which can increase LDL levels. Even products labeled as low in fat or cholesterol might still contain significant saturated fat. Therefore, it’s vital to research granola brands, opting for those low in saturated fat, preferring dried fruit over less healthy sweeteners, and ensuring good fiber content.
It might help support your brain’s health
According to WebMD, granola often includes ingredients like nuts, such as walnuts. Even if walnuts aren’t your favorite, consider adding them to your granola for their potential brain benefits.
To understand why walnuts are considered “brain food,” we need to discuss oxidative stress. As Medical News Today explains, oxidative stress relates to our body’s cells. Our cells naturally undergo metabolic processes, creating damaging “free radicals” and substances that counteract them, known as “antioxidants.” An imbalance between the two can lead to oxidative stress. According to the American Society for Nutrition, cognitive decline due to age and oxidative stress can be related. Walnuts contain omega-3 fatty acids, which Nao Medical describes as having “powerful antioxidant properties.” Walnuts also have polyphenols, which can act as antioxidants (per Colorado State University).
While walnuts in some granola recipes may help with age-related cognitive decline, granola can be high in sugar. Excessive sugar intake can lead to long-term oxidative stress (per American Society for Nutrition). Check the Nutrition Facts label on store-bought granola.
You might feel fuller longer
Granola recipes can vary, but many contain fiber and protein (per Consumer Reports). Dr. Lauri Wright, chair of the Department of Nutrition and Dietetics at the University of North Florida in Jacksonville, told Consumer Reports, ” … that combination can help you keep you fuller longer.” However, there are considerations before using granola for weight management.
Firstly, let’s discuss protein and fiber, which Dr. Wright explained to Consumer Reports come from seeds, nuts, and whole grains, common granola ingredients. According to Harvard Health Publishing, fiber provides an immediate sensation of fullness, while protein helps maintain it. Despite their benefits, Consumer Reports nutritionist Ellen Klosz noted that protein is often present in diets from sources other than granola. Fiber, however, may be lacking, so Consumer Reports recommends granola with at least 3 grams of fiber per serving. Klosz advises choosing fiber from whole foods over processed ingredients.
Although the Mayo Clinic mentions that high-fiber foods like granola bars can aid weight management, consider other factors like calories and sugar content. Portion control is crucial. If you’re aiming for weight management, consult a healthcare professional.
You’ll be consuming more carbs
It’s unsurprising that granola contains carbohydrates, but there’s more to carbs than many realize. As NBC explains, carbs, along with fat and protein, are macronutrients. When our bodies process carbs, they become glucose (blood sugar), which fuels our cells.
Registered dietitian Nancy Clark told Time, “For active people, granola is best known for being a source of carbohydrates to fuel the muscles and provide energy for a busy day.” Clark highlighted grains “to fuel muscles” (Oats and other cereals often feature in granola recipes). However, registered dietitian Cynthia Sass noted that other granola ingredients can add sugar, including honey and maple syrup. NBC points out that “anything that has sugar has carbs.”
If you wonder whether the source of carbs in granola matters, remember there are simple and complex carbs (per NBC). While whole grains in granola fall under complex carbs, honey and maple syrup are simple carbs. Simple carbs can trigger a quick energy burst (a “sugar rush”), whereas whole grains are rich in vitamins, minerals, and fiber.
It could impact your blood sugar levels
Granola can either help lower high blood sugar levels or exacerbate them. WebMD explains that two common granola ingredients — dried fruits and whole grains — are fiber sources that help stabilize blood sugar levels. Beyond Type 2 notes traditional granola partly consists of oats, which contain soluble fiber.
However, Beyond Type 2 warns that granola recipes may include multiple cereals, inherently adding carbs. These cereals can include oats, corn, wheat, and amaranth. Dried fruit can also increase sugar content, while other sweeteners like maple syrup and honey can raise blood sugar levels quickly.
Although some granolas claim to be sugar-free, if they include cereals and/or dried fruit, they still contain carbs. While fiber in granola might prevent blood sugar spikes, other ingredients could have the opposite effect. Additionally, combining granola with healthy foods like yogurt or fruit can add significant sugar. Consider all ingredients and practice portion control.
You’ll be taking in more minerals
A multivitamin typically contains both vitamins and minerals. The key difference is that minerals are inorganic (non-plant/animal-based), while vitamins are organic (per Harvard T.H. Chan School of Public Health). Both are vital for health, and granola can increase nutrient intake.
Consider a homemade granola recipe with almonds, coconut, canola oil, honey, raisins, sunflower seeds, wheat germ, and oats (via U.S. Department of Agriculture (USDA)). Eating 100 grams of this granola provides 539 mg of potassium. Better Health Channel states potassium is necessary for muscle, heart, and nerve function. Additionally, 100 grams of this granola supply 431 mg of phosphorus, which MedlinePlus explains aids in cell repair.
Furthermore, the USDA notes that 100 grams of the above granola offers 168 mg of magnesium and 76 mg of calcium. Both magnesium and calcium are crucial for bone health, according to Better Health Channel. Magnesium is also essential for lung and immune health; without calcium, the body struggles with basic functions like nerve communication.
It might help with high blood pressure
Granola isn’t a cure for high blood pressure (via Nao Medical). If you have this condition, work with a healthcare professional for proper management. However, a healthy diet, including granola, can be part of this management.
As the heart pumps, it circulates blood through the arteries and veins. Nao Medical explains that sometimes blood exerts excessive force against artery walls, causing “hypertension” or “high blood pressure.” Granola offers three beneficial components for this condition: fiber, heart-healthy fats, and antioxidants.
Additionally, granola tends to be low in sodium (according to Nao Medical). If making homemade granola, choose ingredients that meet health needs. Store-bought granola is also an option if you read the Nutrition Facts label carefully.
It might affect your bowel movements
Should granola be consumed if you’re constipated? The answer depends on the granola. According to the Cleveland Clinic, constipation involves difficulty passing stool (which can be hard and dry) and infrequent bowel movements. As Nao Medical points out, granola ingredients can either alleviate or worsen constipation.
Traditional granola’s basic ingredient, oats, is packed with fiber, which aids bowel movement (via Nao Medical). Dried fruit, also used in granola, benefits constipation patients. Nuts and seeds, common in granola, may also help. However, granola (especially granola bars) can contain sugar, worsening constipation. Nao Medical cautions that excessive granola bar consumption could even cause constipation. Preservatives, artificial colors, and other additives in various granola brands could exacerbate constipation.
Homemade granola allows ingredient control; however, it’s not a guaranteed constipation cure. Nao Medical warns that persistent constipation, nausea, and pain warrant medical attention.
