Granola looks and sounds like it's healthy, but some types contain a lot of fat and sugar, which results in a higher calorie count. However, granola has the potential to be very healthy, and it offers several nutritional benefits. There is a great deal of variation between store-bought and homemade versions of granola, so it's important to analyze the ingredients before choosing one that fits within your healthy eating goals.
Commerical Versions
Commercially-prepared granola products often contain more calories than other types of dry cereal. A 2/3-cup serving has up to 220 calories and 17 grams of sugar. Read the labels carefully when choosing a box or bag of granola and choose one that is low in sugar, which will cut your calorie intake.
Homemade Versions
Preparing your own granola allows you to cut down on the sugar that's used, making it a healthy alternative to the store-bought type. The most common ingredients used to make granola include old-fashioned oats and a sweetener, such as maple syrup, honey or brown sugar. Mix the two and bake it to help it stick together. Use some unsweetened dried fruit to add natural sweetness to your granola. Nuts also increase the flavor and reduce the amount of sweetener you need. Agave nectar is an alternative to honey that offers sweetness without as many calories or grams of sugar.
Nutrition
Oats are considered a whole grain, which supports your health in several ways. Granola is high in fiber, a nutrient that keeps your digestive system healthy. Fiber is also important for keeping cholesterol at a desirable level and preventing cancer in your colon. A serving of granola fills up your stomach, which keeps you full until your next meal and prevents binge eating. Granola contains B vitamins, which contribute to energy levels, vitamins A and C for healthy immune systems and potassium for the maintenance of your blood pressure.
Recommendations
Whether store-bought or homemade, there are a couple things to keep in mind when you're eating granola. Use a measuring cup so that can see what one serving looks like, which will keep you from mistakenly eating several. Joy Bauer, R.D. recommends mixing granola with a low-sugar cereal so that you can enjoy it without derailing your healthy eating goals. Granola also makes a healthy topping for low-fat yogurt or a base for trail mix.
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