Granola has become a somewhat broad term, but it typically refers to oats (or another grain) mixed with seeds or nuts, sweetener of some kind, oil of some kind, and often fruit or other mix-ins. This mixture is then baked or dried, leaving you with the delicious stuff called granola.
Granola can be eaten by the handful as a snack, or more often, you can mix it with milk, fruit, or yogurt.
Why Is Granola Nutritious?
While granola is high in calories, those calories come from healthy parts of a balanced diet. The nutrients in granola include healthy fats, protein, and fiber. Depending on what is in the granola recipe, you may also be treated to nutrients like omega-3 from flaxseed or vitamin C from dried fruit.
When combined with other foods like high-protein Greek yogurt and fresh or frozen fruit, granola gives you a balanced and high-fueling breakfast.
What Are the Benefits of Eating Granola?
Improves Blood Pressure
The high fiber content of granola makes it a solid food for supporting good heart health. For oat-based granolas, this is especially true as they contain a fiber called beta-glucan, which helps reduce levels of oxidative stress on the heart. This has been proven to lower both systolic and diastolic blood pressure.
Lowers Cholesterol Levels
Diets high in fiber and healthy fats have been shown to lower bad cholesterol (LDL) while helping to raise good cholesterol (HDL). Coincidentally, granola contains fiber and healthy fats.
Granola that contains flaxseeds, chia seeds, or nuts further heightens these potential effects on cholesterol. If you choose a granola without seeds, add some nuts like almonds to your meal for increased healthy fats.
Reduces High Blood Sugar
While granola may contain some added sugar, it also contains high levels of manganese. Manganese may help to inhibit or stimulate insulin release depending on your body's needs. Insulin is a hormone that helps your body regulate glucose levels.
Helps Overall Gut Health
High fiber diets are associated with better gut health. Dietary fiber is essential for digestion and building a healthy gut bacteria biome. Beginning your day with a high fiber breakfast that includes granola can help you meet your fiber requirements for the day.
