What Happens To Your Body If You Eat Muesli Every Day

Granola has many good qualities. It's convenient, crunchy and delicious. Plus, granola is incredibly versatile. After all, how many foods can you eat for breakfast, afternoon tea, and dessert?

But how healthy is granola really? “Historically, muesli tends to have a “health halo” and a reputation as a “diet staple,” says Lauren Harris-Pincus, MD, RDN, author of The Protein Breakfast Club. Of course, they are usually made from whole grains. , nuts, and seeds, but it can also be high in fat, sugar, and calories.

What is granola?
Granola is a simple, crunchy, multi-ingredient concoction. “To make muesli, oatmeal is mixed with a sweetener like honey or maple syrup, butter, and additives like nuts, spices, or dried coconut,” says Kelly Leblanc, director of nutrition at Oldways. The mixture is then baked until crispy. The result is a hearty, whole grain, flavorful porridge.

Facts about the benefits of granola
½ cup of typical muesli (brands vary) contains:

Calories: 202
Protein: 5 g
Total fat: 5.6 g
Saturated fat: 0.6 g
Carbohydrates: 35 g
Fiber: 5 g
Sugar: 10 g
Sodium: 24 mg
Iron: 1 g
Magnesium: 58 mg
Potassium: 232 mg

Benefit for health
Healthy heart
Many varieties of muesli are good for the heart. "Granola oats are rich in beta-glucan, a soluble fiber that helps lower cholesterol levels," says Harris-Pincus. So eat. One meta-analysis published in 2022 in the European Journal of Nutrition concluded that adding oats to your diet improves total and "bad" LDL cholesterol, as well as body mass index (BMI) and waist circumference. Among the various findings, the meta-analysis cited earlier studies that showed that people at risk for cardiovascular disease who consumed approximately 1.5 ounces of muesli daily lowered their total cholesterol and LDL cholesterol in 6 weeks. Oats are also rich in blood pressure-lowering antioxidants called avenanthramides, according to a 2020 study in Current Developments in Nutrition.

Less hunger
The soluble fiber in muesli slows down digestion, helping to prevent cravings between meals. Research shows that oat beta-glucan may also control appetite by increasing satiety hormones cholecystokinin and PYY, according to a 2023 review published in Current Nutrition Reports.

Healthy gut bacteria
When volunteers in the 2022 Frontiers in Nutrition study ate 3.5 ounces of high-fiber muesli per day for just 3 days, gut bacteria that control blood sugar increased.

Appetite increase
Granola often travels with other nutritious foods, whether it's a bowl of muesli with milk and banana for breakfast or a yogurt and berry parfait as a snack. Not surprisingly, research published in the journal Nutrients in 2019 shows that those who eat ready-to-eat cereal eat healthier than people who shy away from the bowl.

How to choose the best granola
Simple Ingredients. Whole oats should be first on the ingredient list, followed by other whole foods like nuts, seeds, and dried fruits.
Fiber. Look for granola that contains at least 4 grams of fiber per serving.
unsaturated fats. Look for ingredients like nuts and seeds, as well as canola, olive, and sunflower oils.

What to limit
Sugar. "If it's low in sugar, one daily serving of muesli, paired with milk or yogurt, can be a great start to the day," says Abby Gellman, MD, dietitian, culinary and nutrition expert. Less than 7 grams of sugar per serving is a good goal.
Saturated fat. A little coconut oil never hurt anyone. But if you're already consuming enough saturated fat from foods like beef, butter, and cheese, opt for muesli made with vegetable oils.

Conclusion
Granola is healthy in small amounts, especially because the oats, nuts, seeds, and dried fruits in muesli contain some fiber that is good for heart and gut health. However, muesli can also be a rich source of calories, saturated fat, and sugar, depending on the brand you buy.

In terms of nutrition, some brands are better than others, so don't toss any box into the trash. Look for a product on the label that is high in fiber but low in saturated fat and sugar. Then check the ingredient list to make sure it's made from the same healthy ingredients you'll find in your kitchen.