Granola Benefits: 18 Health Benefits of Granola

Granola Benefits: 18 Health Benefits of Granola

What Is Granola?

When you think of granola, you automatically think of health! And, you have to believe them when they say that granola has more than one health benefit. Granola typically gets made up of rolled oats, honey, and dried fruits. It is known to be an excellent energy booster. The best time to eat a crunchy granola bar is an on-the-go breakfast option or after a healthy workout. Granola has gained popularity across the globe, particularly among working professionals, hikers, and anyone looking for a quick but delicious pick-me-up.

Granola is frequently combined with yogurt, honey, strawberries, bananas, and other types of fruit when eaten at home. Or sometimes, it is mixed in with other cereals to increase their nutritional value. It is now widely used due to its undeniable health benefits, convenience, delectable taste, and versatility in meals.

You can find out more about the benefits of granola and the best way to eat them right here!

Granola Nutrition Facts (29gm Granola)

Granola is high in calories and high in protein, fiber, and micronutrients. It may contain iron, magnesium, zinc, copper, selenium, B vitamins, and vitamin E. Its nutritional profile, however, varies greatly depending on the specific ingredients used.

Granola with more dried fruits or added sweetener has more sugar, nut- and seed-based varieties have more protein, and those with more whole grains have more fiber. Granola’s nutrients vary depending on the ingredients, but some are high in micronutrients and fiber. Certain brands may contain more calories, protein, fiber, fat, or sugar.

Remember, not all varieties of granola contain the same ingredients. Therefore, you cannot take the following nutritional value of granola quite literally.


Nutrient ¼ Cup Granola (29g)
Calories 140
Fat 9g
Sodium 85mg
Carbohydrates 14g
Fiber 3g
Sugars 4g
Protein 3g


18 Health Benefits of Granola

Granola is a baked combination of rolled oats, nuts, dried fruits, seeds, spices, nut butter, and sweeteners such as sugar or honey. It contains a wide range of nutrients that are high in proteins, fiber, and micronutrients. It contains healthy micronutrients such as iron, magnesium, zinc, copper, selenium, B vitamins, and vitamin E.

Granola contains high-protein and fiber ingredients such as almonds, walnuts, cashews, hemp, pumpkin, and sesame, which contribute to fullness. Amount of protein in granola influences essential hormones such as ghrelin and GLP-1 in your body. As a result, eating it as a healthy snack can help activate brain neurons, boosting one’s mood, confidence, and vitality.

Let’s take a look at the health benefits of granola in detail below.

1. Aids In Weight Loss

One of the best parts about eating granola is that it is a light yet filling food that gives the body a healthy boost in several ways. It is low in cholesterol and sodium, two factors that contribute to chronic obesity.

Furthermore, the fiber in granola makes the body feel full by bulking up food and absorbing water. As a result, it suppresses appetite and inhibits the release of ghrelin, the hormone that causes the body to feel hungry. It can help prevent overeating, which is common in obese people and those on diets that leave them hungry at odd hours of the day.

2. Improves Blood Pressure

Granola’s ability to lower blood pressure benefits your heart health as well. It relieves strain on the cardiovascular system and reduces the risk of atherosclerosis, strokes, and other potentially fatal conditions. You should supplement the potassium content of granola with fresh fruit, which is a delicious and popular combination for breakfast or a snack on the go.

3. Lowers Cholesterol Levels

Granola’s soluble fiber is a well-known way to lower harmful LDL cholesterol and promote HDL cholesterol throughout the body. By reducing unhealthy cholesterol levels in the bloodstream, you can prevent plaque formation in your arteries and veins. This type of plaque can cause high blood pressure and strain on the cardiovascular system.

Many granola recipes include nuts like almonds and walnuts, high in omega-3 fatty acids (also known as good or HDL cholesterol). You can opt for Fit & Flex Granola which comes baked and in many flavors to kick-start your day on a healthy note.

4. Reduces High Blood Sugar

Granola contains a surprising amount of manganese, and its effects on your body can be impressive. For diabetes management, manganese is a blood sugar regulator that can either stimulate or inhibit insulin release. By regulating blood sugar levels, it is possible to reduce the chances of spikes and drops, which make the lives of diabetic patients difficult.

According to one study by the American Journal of Clinical Nutrition, manganese assists in the production of energy from food. It is in addition to its effects on diabetes. It also plays a significant role in wound healing and the production of new tissues to speed up cellular and organ repair.

5. Helps In Disease Prevention

Granola has low levels of vitamin C, a natural antioxidant. Vitamin C boosts the immune system, stimulates white blood cells, and can help prevent cancer from forming or spreading. However, the link that researchers are focusing on right now is manganese’s role in cancer prevention.

The high manganese content of granola shows to have crucial antioxidant properties. Antioxidants are valuable compounds that seek out free radicals, which are byproducts of cellular metabolism that mutate healthy cells into cancerous ones by altering the DNA structure. By removing free radicals with antioxidants such as manganese, you can reduce your risk of developing many dangerous conditions.

6. Boosts Gut Health

Granola contains healthy ingredients that help to keep the digestive tract in good shape. When you compare it to refined breakfast cereals, the fiber in granola helps to reduce inflammation in the gut by increasing levels of healthy gut bacteria. Thus, it improves your gut health and keeps your digestive system in check.

7. Increases Cognitive Activity

Breakfast is often referred to as the most important meal of the day because it keeps your brain active throughout the day. It is especially true if you include granola, which lowers blood pressure in the body.

Granola helps with hypertension by acting as a vasodilator due to its high potassium and low sodium content. When blood pressure gets reduced, blood and oxygen levels rise. Increased oxygen and blood flow to the brain can improve cognitive function. It also increases the speed of nervous response and neural pathway formation.

8. Helps Prevent Anemia

Anemia is a condition that affects millions of people worldwide, but many of them are unaware that they are afflicted. It is essentially a lack of iron in the blood required for red blood cell formation. Granola contains a significant amount of iron, which helps to alleviate many of the symptoms of anemia. Some ready-made granola is more fortified with iron supplementation versus the one made at home, like Fit & Flex Granola.

9. Increases Antioxidant Levels

Antioxidant-rich ingredients include coconut, chia seeds, and Brazil nuts. As a result, when added to granola, it tends to boost the antioxidant content. These ingredients aid in the reduction of inflammation by providing gallic acid, quercetin, selenium, and vitamin E.

10. Improves Digestion

Granola is almost unrivaled as a digestive aid. It is popular among people who want to increase their fiber intake because it contains soluble and insoluble fiber. Dietary fiber is an essential part of anyone’s diet because it regulates digestion.

It also stimulates peristaltic motion, which occurs when the smooth muscles of the intestine contract, causing food to move further along while also inducing the release of gastric and digestive juices, relieving stress on the entire system. Source

11. Helps In Skin Care

Granola is high in vitamin E, also known as alpha-tocopherol, and a daily serving can supply nearly 20% of your daily requirement. Vitamin E influences several bodily processes, including protecting your skin from premature aging, sunburn, and wrinkles. It helps strengthen the capillary walls and improves your heart health, thus increased blood flow to extremities, so hair follicles and nails can function well. Overall, the copious amounts of vitamin E in granola alone make it the perfect choice for a healthy breakfast.

Related Blog: 7 Granola Benefits For Skin

12. Benefits Pregnant Women

Granola offers plenty of nutritional value, thus benefiting pregnant women who require the necessary vitamins to help their body function at an optimal level. It contains folate, a natural source of folic acid, promoting healthy pregnancy and preventing birth challenges in unborn children. If you want a problem-free pregnancy, eat granola for breakfast, as recommended by your doctor.

13. Rich In Plant-Based Protein

If you follow a vegan diet, providing your body with the necessary proteins every day can become challenging. Since you source most of the protein from whole foods like meat, eggs, fish, and dairy, vegans find it hard to keep up their protein intake. But, granola comes to the aid. It contains plant-based protein and other protein-rich ingredients, such as oats, seeds, and puffed rice. If you take 100g of granola, it carries 12g of protein, more than two whole eggs.

14. Prevents Migraine

One of the most surprising health benefits of granola is that it helps prevent migraines and eases their severity. Magnesium present in granola has anti-inflammatory effects on your body, promoting healthy blood circulation, strengthening blood vessels, and improving their elasticity. It also prevents muscle spasms that result in rather painful headaches.

15. Improves Blood Circulation

Granola comes packed with essential vitamins and minerals that work wonders for your body. Apart from other nutrients, sodium and potassium help maintain healthy blood flow throughout your body and boost blood circulation. It aids in better cognitive health and physical activity.

16. Boosts Energy

Another reason that many hikers, campers, and athletes bring granola on their trips is its concentrated form of energy helps them get that extra boost when they need it the most. It does not overload your body with sugars, which will eventually cause you to crash or feel sluggish, but instead provides you with manganese, which is one of the least discussed but most essential minerals in the body.

Granola activates the tissues and ensures proper resource distribution throughout the body. The proper metabolic function indicates that your body is working optimally, and they meet your energy requirements.

17. Versatile

One of the most amusing aspects of granola is that it is a versatile breakfast or snack food. You can either eat it with milk, yogurt, or a smoothie. Sometimes, you can even have it as granola bars or have it as a dry snack. If you show some creativity, you can whip up some wonderful recipes with granola as the primary ingredient.

18. Tastes Great

Although you might not consider this a health benefit, it ranks in the list. While most view healthy eatables as things that do not taste as great, granola shows you another story. If you’re trying to stay healthy and lose weight, healthy food that tastes good becomes hard to come by. But with granola, you can keep your health in check.

The Bottom Line

Granola is a filling and nutritious cereal. It is the healthiest option for breakfast and snacking in between meals. It is a highly adaptable food that comes in the choicest flavors and contains plenty of healthful ingredients. Granola is a popular breakfast cereal known for its wholesome properties, so if you’re trying to adopt a healthy lifestyle – go and pick up granola from your nearest store. However, make sure that you choose a healthy option.

Fit & Flex Granola comes in several flavors, offering you the perfect breakfast option, as it is healthy and contains the right crunch you need to kick-start your day. Made of the finest ingredients and entirely baked, you can snack on them any time of the day or night. Begin your journey towards a healthier lifestyle with Fit & Flex Granola today!

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