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April 11, 2019

Is Granola Good For You? The Surprising Truth

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Last Updated on November 3, 2021

Is granola good for you? Seems like a simple question on the surface, but it turns out to be surprisingly complicated.

Here’s what to know about granola, and why you want to look carefully at the label on your granola before pouring yourself a big bowl of this crunchy breakfast staple. Your health will thank you!

pin with photo of bowl of granola and title text

So, Is Granola Good For You?

Does your family enjoy granola? If so, you’ll want to get the skinny on how to make granola a healthy option — rather than the opposite.

For many people, granola falls into a broad category they think of as “health food,” probably because it was something that gained popularity in the 1970s when it was sold at places called “health food stores.” It acquired a halo of health because it was associated with crunchy people who ate then-unusual things like tofu and kale.

I hate to burst your bubble, but I’m afraid most granola is anything but health food. Most granola is actually pretty darn unhealthy.

Note that I say most. You can actually make healthy granola yourself if you know what you’re doing.

Read on to find out why granola and granola bars are among the top “healthy” foods that nutritionists and the general public disagree about.

Why isn’t most granola good for you?

Several reasons.

The first and foremost problem with granola — even granolas made by “natural” brands — is SUGAR. Most of us eat waaaaaaay too much sugar every day.

Read the label of pretty much any granola, and you’ll find a decent amount of sugar per serving, sometimes a truly astonishing amount, like this one I found in the bulk aisle of my local coop.

photo of granola in bulk bin

15 grams of sugar in a 3/4 cup serving!

Some seem better, with only 5 or so grams of added sugar per serving, but notice that the serving size is much smaller, too:

photo of nutrition label on package of granolaSo it’s really important to pay attention to the size of a serving. Some are listed as only 1/4 cup, which is an extremely small serving!

If a “serving” is only a quarter or a third of a cup, you’re likely having 3-4 times that much sugar when you dump granola into your cereal bowl.

Here’s what a 1/4 cup serving looks like alongside the more generous 1 1/2 cup serving of a less-dense, low-sugar cereal. Not that I’m saying you should have Os for breakfast, but which one would you choose if presented with these two options?

photo of bowls with servings of granola and Os

Believe it or not, there’s far less sugar in the bowl on the right!

Seriously, you’d laugh (or maybe cry?) if someone gave you that bowl on the left and called it breakfast, wouldn’t you?

You’d probably fill up your bowl to the level of the one on the right, add some milk and call it good. Most of us would.

But if you’re having a cup and a half of granola each morning, even one that seems low in sugar, you’ve probably just gotten as much (or even more) than you should have in an entire day!

YIKES!!!

Here’s what to know about how much sugar per day is OK.

Good or Bad Granola? Check the Oils

Most commercial granola is made with processed vegetable oils like canola.

Here are some reasons to avoid these oils whenever possible.

All that oil and sugar means you’re probably taking in hundreds more calories than you think when you choose granola, not a great thing for maintaining a healthy weight. Over the course of the year, those bowls of granola could add up to many extra pounds you’re carrying around!

Is Granola Good For You? Phytic Acid in Grains

Grains, seeds and nuts in most granolas have large amounts of phytic acid.

Phytic acid, or phytates, can interfere with nutrient absorption, of concern especially if you eat primarily a plant-based diet.

Phytic acid can be removed with proper preparation, which involves soaking grains, nuts, and seeds.

So check the label on your favorite and take stock: Is your granola good for you? Or is actually sugar and oil-laden junk food?

Once you’ve done that, you might be inclined to start making your own healthier granola. Here’s how.

How to Make Healthy Homemade Granola

If you love granola, but you aren’t thrilled with its nutritional shortcomings, you’ll be relieved to know there are some relatively straightforward ways to make granola a whole lot healthier.

These homemade granola recipes are a great place to start. They involve one extra step of soaking your ingredients to make your granola as healthy as possible. Soaking grains lowers phytic acid and helps make the nutrients more available.

I recommend going as easy on the sweetener as you can. Even if you make your granola with honey or maple syrup, you still don’t want to blow through your sugar budget for the day before breakfast is over, right?

Yes, honey and maple syrup are less processed than white sugar or corn syrup, but you still need to count them towards your added sugars for the day. A giant pile of honey-sweetened granola will still bust your sugar budget pretty quickly.

It’s probably smarter to consider granola a treat, adding a little to your homemade yogurt or as an ice cream topping rather pouring a big bowl for breakfast every morning.

Use organic ingredients whenever possible to keep pesticides out of your breakfast bowl.

If you’re not up for making your own granola, here’s a soaked and sprouted low-sugar option.

Is Granola Good For You? It can be if it’s made right!

Here are some soaked granola recipes to try next time you’re hankering for granola. They’re full of nutritious, real-food ingredients so you can consider your granola healthy again!

Some are grain-free, and most are gluten-free as long as you use gluten-free certified oats. Oats are naturally gluten-free, though sometimes they can get contaminated during processing. (where to buy gluten-free oats)

Enjoy!

Homemade Granola Recipes

photo of bowl of granola, apples and milk from Raising Generation Nourished

♦ Grain Free Apple Cinnamon Granola (Raising Generation Nourished)

♦ Cinnamon Maple Pecan Granola (Butter For All)

♦ Homemade Soaked Granola (Learning and Yearning)

♦ Soaked Maple Nut Granola (Traditional Cooking School)

♦ Honey Rhubarb Granola (Raising Generation Nourished)

♦ Cranberry Buckwheat Granola (Whole New Mom)

photo of bowl of granola, milk, and spoon from Eat Beautiful

♦ Grain Free Paleo Granola (Eat Beautiful)

♦ Coconut Macadamia Granola (Butter For All)

♦ Paleo Chocolate Granola (Traditional Cooking School)

♦ Simple Cinnamon Granola (Raising Generation Nourished)

♦ Granola Cookies (Common Sense Home)

So, how about it: Is your granola good for you? Or not so much?

Pin to save “Is Granola Good for You” for later!

pin with photos of granola in bowl and title text

Is granola good for you photo credits: JESHOOTS-com, Eat Beautiful, Raising Generation Nourished, Caproche

Shot with book compressed
Susannah

Susannah is a proud garden geek and energy nerd who loves healthy food and natural remedies. Her work has appeared in Mother Earth Living, Ensia, Northern Gardener, Sierra, and on numerous websites. Her first book, Everything Elderberry, released in September 2020 and has been a #1 new release in holistic medicine, naturopathy, herb gardening, and other categories. Find out more and grab your copy here.

Filed Under: Healthy Food & Easy Recipes Tagged With: healthy food, nutrition

« How Much Sugar Per Day is OK & How Much is Too Much?
Easy & Delicious Rhubarb Crisp Recipe (Vegan & GF Options) »

Comments

  1. Renee D Kohley says

    April 14, 2019 at 7:40 pm

    So many fun granola recipes to try! Thank you for all the great information – sometimes I don’t love taking the time to make it but it is something that we do have weekly so knowing that the ingredients are top notchis i mportant.

    Reply
  2. Raia Todd says

    April 18, 2019 at 7:28 pm

    I love making my own granola so that I can control the ingredients. All of the ones you’ve listed sound delicious!

    Reply

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