What Is Granola?
Granola is a crunchy breakfast and snack food made with a variety of ingredients including oats, nuts, seeds, and dried fruits. You can eat it like cereal, sprinkle it on top of yogurt, toss it in trail mix, or bake it into snack bars. Because it’s made with oats, it’s a great source of fiber that can keep you full for a long time. The fiber also helps keep your blood sugar stable and can even lower your cholesterol over time. Granola also is loaded with dried fruits and nuts, which can be a great source of antioxidants, nutrients, and healthy fat.
Most people buy granola from the store. Unfortunately, store-bought versions are often packed with added sugars and saturated fat. However, you can make delicious and healthy granola at home.
Muesli vs. Granola
It's easy to confuse granola and muesli. Granola was invented in New York in the late 19th century. Muesli was invented in the early 20th century in Switzerland. Both granola and muesli are made using rolled oats, dried fruits, nuts, seeds, and sometimes, added sweeteners such as sugar. The main difference is that granola also contains added oils and is baked until crunchy. Muesli comes raw or dry toasted. Muesli is typically lower in sugar than granola.
Granola Nutrition
Depending on its ingredients, granola can be a good source of:
- Vitamin B
- Vitamin C
- Vitamin E
- Phosphorus
- Potassium
- Calcium
Nutrients per serving
A 1/4 cup serving of no-sugar-added healthy granola contains:
- Calories: 130
- Fat: 7 grams
- Cholesterol: 0 milligrams
- Sugar: 1 gram
- Fiber: 2 grams
- Protein: 3 grams
- Carbohydrates: 14 grams
- Calcium: 20 milligrams
- Iron: 1 milligram
- Sodium: 0 milligrams
Keep in mind that every granola brand and recipe is different. Some may have much more added sugar and saturated fats, especially if you buy them at the store.
Granola serving sizes
Granola is a high-calorie food, so pay close attention to how much you pour. On average, granola has a serving size of 1/2 cup, but it's easy to pour way more than that. Every brand has a different serving size, so a good rule of thumb is to check the nutrition label for guidance.
Health Benefits
Many of the ingredients in granola are full of fiber and good fats, making granola a nutrient-dense food — as long as you choose varieties low in sugar. Here are some of the ways eating granola can benefit your health:
May help with weight loss
High-fiber foods, such as the oats and whole grains found in granola, fill you up and keep you feeling fuller longer. Studies have found eating a high-fiber diet can help you lose weight.
May prevent oxidative damage
Dried fruit and nuts contain antioxidants, such as vitamin E, which can lower inflammation in your body. Antioxidants prevent cell damage that can cause serious diseases such as cancer.
May lower blood pressure
Certain foods, such as flaxseeds, fruits, and whole grains, have been shown to reduce high blood pressure. Making diet and lifestyle changes such as eating more whole grains, nuts, and seeds may lower your risk of heart disease, heart attack, and stroke.
May reduce cholesterol levels
Oats contain a compound called beta-glucan, which has been shown to reduce levels of LDL or “bad” cholesterol. LDL cholesterol clogs blood vessels and can lead to heart disease or other health problems.
May prevent blood sugar spikes
Whole grains are high in fiber. Eating more fiber slows the rate at which your body digests sugar and carbohydrates, preventing a spike in blood sugar levels.
May boost gut health
Certain grains in granola contain prebiotic fiber, which may increase the levels of healthy gut bacteria compared to cereals made with refined grains.
Other benefits of granola
Aside from potential health benefits, granola is also:
- An easy breakfast option for time-crunched mornings
- A great snack on the go when you’re running late or out on a hike
- Versatile (you can eat it on its own, or add it to yogurt, parfaits, and desserts)
Granola Bars
Granola can also be served in the form of ready-to-go snack bars. Although they contain the same nutrient-rich ingredients as regular granola, store-bought bars are often loaded with sugar.
When buying store-bought granola bars, look at the nutrition facts and ingredient lists. Ingredients are listed in order of quantity, starting with the one that makes up the biggest percentage of the food. So, pay attention to their order. Stay away from bars whose main ingredients are sugars or candies. Instead, look for bars whose main ingredients include whole grains, nuts, fruits, and seeds.
You also can make healthy granola bars at home. This is the best way to control the amount of sugar and other ingredients in your food.
How to Choose Healthy Granola
When you’re buying granola at the grocery store, take the time to look at the nutrition label. Even if the front of the package says it’s healthy, that doesn’t mean it actually is.
Start by checking out the ingredients list. It will begin with the most important ingredients, so stay away from granola that lists sugar and other sweeteners early in the list. Look for healthy ingredients such as whole-grain oats and nuts.
Then, look at the nutrition facts. Healthy granola is:
- Low in sodium
- Low in sugar (less than 5 grams per 1/3 cup serving, or not listed in the first three ingredients)
- Low in saturated fat (less than 4 grams per 1/3 cup serving)
If you want a breakfast that will keep you full, look for granola that’s high in fiber and protein.
How to Make Granola
It’s easy and fun to make granola at home. The best part is that you can choose exactly what goes in it, so you can experiment until you find your favorite recipe.
Some popular ingredients are:
- Rolled oats
- Puffed millet
- Raisins
- Dried cranberries
- Dried cherries
- Dried blueberries
- Chopped walnuts
- Sliced almonds
- Pumpkin seeds
- Sesame seeds
- Flax seeds
- Chia seeds
- Coconut flakes
- Vanilla
- Almond extract
- Coconut oil
- Cinnamon
- Nutmeg
- Cardamom
To make granola:
- Mix three cups of dry ingredients (for example, oats, nuts, and seeds). Don’t add any fruit yet.
- Stir in 1/4 cup of oil and 1/4 cup of sweetener.
- Add one tablespoon of spices or flavoring.
- Lay parchment paper on a rimmed baking sheet. Then spread out your granola evenly on the paper.
- Preheat the oven to 300 F. Bake for 40-45 minutes, stirring the granola every 15 minutes. You’ll know it’s done when it’s golden and crispy.
- Take granola out of the oven. Let it cool.
- Mix in one cup of dried fruit.
Low-calorie granola
Granola is naturally high in calories. If you want to reduce the calories in your homemade granola, think about what ingredients you can substitute. For example, you can use 1/2 cup of applesauce instead of 1/2 cup of oil. You could also try using puffed millet to replace some of the oats. Or you could serve it with fresh fruit instead of dried fruit.
Low-carb granola
Oats, the star of most granola recipes, are high in carbohydrates. You can lower the carbohydrate content of your homemade granola simply by reducing the amount of oats in your recipe. Also, reduce your use of honey and other sweeteners, which contain carbohydrates in the form of sugar. Instead, lean on low-carb ingredients such as almonds and other nuts and seeds.
Takeaways
Granola is a delicious snack that’s loaded with fiber and nutrients. Unfortunately, most store-bought granola is also loaded with sugar. You can make your own healthy granola at home using your favorite ingredients.
Granola FAQs
Is granola gluten-free?
You can make gluten-free granola by using gluten-free rolled oats and avoiding any other gluten-containing ingredients.
Does granola expire?
Like most foods, granola goes bad over time. Store-bought granola and granola bars generally shouldn’t be eaten 8 months after the expiration date.
Is yogurt and granola healthy?
Yogurt and granola contain a lot of healthy nutrients but are often high in sugar. Look for versions that have little added sweetener.
Does granola spike blood sugar?
Your body digests oats slowly, which means that it won’t spike your blood sugar. But many store-bought versions contain a lot of added sugar, which will spike your blood sugar.
