Granola Health Benefits And Side Effects

Granola is a common breakfast food being enjoyed by many Americans. It is known to have good amounts of calories, protein, fiber and micronutrients. 

Granola is a mixture of rolled oats, nuts and honey and may also include dried fruit, seeds, spices, nut butters and other grains. With additional ingredients, the cereal may get extra B vitamins, vitamin E, iron, magnesium, zinc, copper and selenium.

The health benefits of granola come from every ingredient used. However, using the wrong ones or quantity could have some downsides, particularly due to added sugars and fats. 

Granola Health Benefits

Fiber and Protein Combo

The presence of protein and fiber give the most of the positive effects of granola. Consumption of fiber-rich oats, nuts and seeds could increase the feeling of fullness and help manage appetite, according to Healthline.

The food’s high-protein ingredients include almonds, walnuts, cashews, hemp seeds, pumpkin seeds and sesame, which also help reduce hunger during the day. 


Adding coconut, chia seeds and Brazil nuts to granola could increase the antioxidants from the food. These ingredients could help fight inflammation by providing gallic acid, quercetin, selenium and vitamin E.

Better Blood Pressure

Granola is a simple breakfast food that can help avoid hypertension. Research showed that high-fiber ingredients play a role in lowering blood pressure.

Low Cholesterol 

Granola may also help reduce cholesterol levels. It contains oats that provide beta glucan, a type of fiber known for lowering total and bad cholesterol levels in the body.

This means eating granola may reduce your risk of heart disease.

Potential Bad Effects of Granola

Despite having numerous sources of essential nutrients, granola can still cause some problems. It may provide high amounts of calories along with added fats and sugars, which are known for their negative effects in the body. 

Excess calories may come from vegetable oil, coconut oil and nut butters. Combined with added sugar, granola may increase your risk of unwanted weight gain, metabolic disease, diabetes, cavities and certain types of cancer. 

To maintain the health benefits of granola, you should avoid or reduce added chocolate chips, honey and dried fruit with added sugar.

granola Granola is a common breakfast food that could provide good amounts of calories, protein, fiber and micronutrients. Pixabay