Nutrition of Granola Cereal

Original versions of granola included lots of healthy ingredients like whole oats, dried fruits and nuts. Now many manufacturers load granola with high fructose corn syrup and hydrogenated or (worse) partially hydrogenated oils. Even homemade varieties of granola contain a lot of calories and fat per serving. If you carefully examine your ingredient labels, a little granola can be good for you.

Benefits

• Granola contains oats, which are a whole grain. The January 2008 issue of the American Journal of Clinical Nutrition published a study that confirmed the regular consumption of whole grains can help reduce risk factors for heart disease and diabetes. Whole grains are an important source of fiber which can regulate your digestive system. Granola often also includes nutrient-rich dried fruit and nuts.

Warning

• Check your cereal boxes--a listed serving of 1/4 cup contains about 130 calories. If you eat your granola with milk, you likely pour at least a cup serving and 520 calories. Dried fruit and nuts contribute to the calorie density of granola. Manufacturers often add up to 8g of added sugars per serving as well as saturated fats in the form of coconut or palm oil.

Function

• Granola is best eaten as a dry snack, or sprinkled over fruit and yogurt. When eaten this way, you can be sure of your portion size and not overdo the fat and calories.

Potential

• Some granolas boast the addition of the nutritional power house flaxseed. Ground flax seeds provide important omega-3 fatty acids that contain antioxidants and are recognized as a healthful supplement to your diet.

Considerations

• Many brands of granola carry nutritional value. Read your labels to be sure sweeteners and oil are low on the ingredient list. Check fiber levels (look for at least 3g per serving). Also, ensure that whole oats are one of the primary ingredients and that the cereal is not extended with nutrient-poor puffed rice.