Granola cereal looks rustic and natural and appears to be good for you. Although the healthiness of granola varies depending on the brand, it tends to be high in sugar. Read labels to sleuth out the sugar content and other nutrition facts to determine if granola is a healthy choice.
Sugar
Granola is a processed cereal that could contain a high amount of sugar. You may expect to see sugar listed first in the ingredients if it's a high-sugar variety, but if several sweeteners are used -- such as agave nectar, honey, brown sugar, molasses and high-fructose corn syrup -- they're listed separately, which can be deceiving. To get an accurate measure of sugar, look for the grams of sugar on the nutrition label. To prevent disease, the American Heart Association recommends no more than 6 tsp., or 24 g, of added sugar per day for women, and 9 tsp., or 36 g, per day for men.
Nutrition Information
Many brands of granola are sold on the market. One is Quaker Natural Lowfat Granola, which is 33 percent -- or one-third -- sugar, according to the Harvard School of Public Health. It has 210 calories, 3 g of fiber, 3 g of fat and 18 g of sugar per 1/2-cup serving. Whole oats and whole wheat are the first two ingredients and sugar is the third. Another brand is Kashi Summer Berry Granola, which has 220 calories, 4 g of fiber, 1 g of saturated fat and 9 g of sugar per 1/2-cup serving. Ingredients include seven whole grains and dried fruit, and it's sweetened with evaporated cane juice syrup and honey.
Ideas for a Healthy Breakfast
The ideal breakfast contains both protein and whole grains, according to ACE Fitness. Protein-containing foods, such as eggs, egg whites and low-fat dairy products, satisfy hunger longer than a high-sugar carbohydrate breakfast. Choose high-fiber, low-sugar granola, oatmeal or whole-wheat bread to keep you satisfied and reduce your sugar intake.
Healthy Granola Recipe
This healthy granola recipe makes 20 1/4-cup servings with 151 calories and just 0.2 g of sugar. Preheat the oven to 325 degrees Fahrenheit. In a sauce pot, combine 1/2 cup honey, 1/3 cup orange juice, 1/2 tsp. vanilla extract and 1 tsp. cinnamon. Heat over medium-high heat, stirring, until the honey melts. In a large bowl, combine 3 cups of rolled oats, 1/4 cup wheat germ, 1/4 cup flaxseed meal and 1/2 cup of chopped nuts such as walnuts or almonds. Pour the honey mixture over the dry ingredients and stir until the oats are coated. Spread in a thin layer on a baking sheet and bake for 30 minutes, stirring after 15 minutes. Add 1/2 cup of unsweetened coconut flakes during the last 10 minutes of baking.
References
- ACE Fitness: Don't Skip Breakfast
- Harvard School of Public Health: Breakfast Cereal Sugar Content List
- Harvard Scool of Public Health: Finding Sugar in Cereals Takes Detective Work
- Kashi: Kashi Granola Summer Berry
- Quaker: Oats & Honey Natural Granola Lowfat
- Answer Fitness: Low-Fat Homemade Vanilla-Orange Granola
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