Is eating granola for breakfast healthy?

Answer:

Granola—a mix of ingredients like oats, macadamia, cashew, walnut, almond, raisins, chia seeds, and flavoring powders—is a popular breakfast choice for many. It’s quick and easy: simply pour it into a bowl, add fresh milk or yogurt, and top with dried fruits. However, while convenient, this breakfast choice may come with health risks.

Pre-packaged granola can appear healthy due to its nutritious ingredients like cereals, superfoods (such as grapes and raspberries), and organic milk. However, it can negatively affect blood sugar levels, hormonal balance, and gut health, particularly for children, people trying to lose weight, the elderly, and those with underlying conditions like high cholesterol, hypertension, or diabetes.

Granola on a ceramic bowl. Illustration photo by Pexels

The problem with many pre-packaged granola products is the inclusion of added sugars, salt, refined oils, and preservatives. When combined with milk (which contains lactose, a sugar made up of glucose and galactose), it may lead to bloating, particularly for those with lactose intolerance. Additionally, dried fruits, which are high in sugar, can disrupt blood sugar levels, affect gut microbiota, and contribute to bloating, indigestion, and inflammation.

These physical health concerns can also impact your mental well-being. You may experience fatigue, difficulty concentrating, irritability, and over time, the accumulation of belly fat, which can lead to long-term health complications.

For a healthier option, consider making your own granola using oats, nuts, unsweetened dried coconut, and mashed bananas. Swap cow’s milk for homemade plant-based milk, fermented kefir, or unsweetened yogurt. Opt for fresh fruits or naturally freeze-dried, unsweetened fruits instead of sweetened dried fruits.

Alternatively, you can stick to other breakfast options like porridge, noodle soup, or bread for a nourishing start to the day.

Dr. Phan Thai Tan

Homefit weight loss program