First thing first, we want to answer the question - is granola really good for you? There have been mixed arguments for and against granola as a healthy option for breakfast. Here is what you might expect to hear - it depends!
Not all granola packs are created equal.
Granola usually consists of oats, sweetener and oil to make it brown and clump together, and other toppings to add flavour and texture. The nutritional value in granola varies depending on the ingredients. Some brands may have more calories per serving and others higher in fibre and sugar content.
The good news is that the common ingredients used in granola have been well researched and is found to link to many health benefits (Healthline).
Granola can be part of a healthy diet if you know what to look out for.
Here are 5 things to look out for when buying granola:
1. Check the sugar
Based on the National Nutrition Survey 2018, it was found that the total daily sugar intake of an average person in Singapore was 60 grams. 60 grams of sugar is equivalent to 12 teaspoons!
Some granola packs actually have over 2 teaspoons of sugar (10.5 grams) in a single serving! It is also not uncommon for people to eat more than the suggested serving size. This means that you could be taking in more than 2 teaspoons of sugar just for breakfast.
Always take note of the sugar content and type of sweeteners used in the granola before purchasing.
2. Check your portion size
Don’t eat your granola in access. Anything in excess usually becomes unhealthy. A good portion of granola is about 40-50g which is equivalent to ½ a cup.
3. Check the fat
Fat in granola helps to bind the granola pieces together. Added fat can also come from nuts which can be beneficial. Do check what type of fat is added as some are not healthy for your heart like palm oil.
At Oatberry, we love utilizing organic coconut oil and sugar in our gourmet granola, and for good reason. Find out more.
4. Check your additional toppings
Check out what fillers have been added to your granola. Common ingredients include coconuts shavings, nuts, dried fruits, seeds but some can also include the not so healthy fillers like sweet chocolate pieces and more.
5. Check for whole grain
Lastly, look for brands that have a higher oat, nut and seed content as they will be typically higher in filling protein and fibre and lower in sugar.
In general, people are getting more conscious about reading food labels. Always read the nutritional labels if you're looking to make a healthier choice. There are many brands that promise health and try to tempt you with luxury branding but may have hidden ingredients that may not be good for your health.
Fun fact: Did you know that Oatberry Granola Dark Chocolate has only 2.5g of sugar per serving?