Muesli vs Granola - Which one is Good for Health

Table of Content

• Introduction

• What is Muesli?

• Muesli Health Benefits

• Muesli nutritional value

• What is granola?

• Granola Health Benefits

• Granola nutritional value

• Muesli vs Granola: Which one is good for health?

• Which one is the best?

• Benefits of muesli and granola over other cereals 

• Take Home Points

• FAQs

Introduction

Chances are you have come across muesli and granola in supermarkets or online stores when searching for easy and healthy breakfast food options. You have also noticed that they are almost similar and contain nearly the same ingredients and wondered what makes them different.

Picking the best between healthy and unhealthy foods is easier than picking the best among two healthy food choices. In this blog, we are going to look at the similarities and differences between muesli and granola and health benefits of each. We hope that you will finally be in a position to make an informed decision between the two. In addition, we will look at some of their major health benefits over other cereals.

What is Muesli?

Founded by a Swiss doctor and nutritionist, Maximillian Bircher-Benner, muesli consists of a mixture of seeds, nuts, oats, and dried fruit. It has gained popularity all over Europe and beyond as a healthy meal for breakfast. One of the unique features of muesli is that its ingredients are not baked, which means they are loose and raw.

Muesli can be soaked overnight in juice or milk and served cold. Some people also prefer to take it straight from the packet with cold milk, just like other cereals. You can also boil it in water or milk to make a hot and enjoyable porridge.

Muesli Health Benefits

Incorporating muesli in your daily diet may offer the following health benefits:

1.  Improved Energy: Muesli is loaded with complex carbohydrates, which are essential in giving you a steady supply of energy throughout the day. Taking muesli for breakfast will keep you recharged for the better part of the day.

2.  Nutrient dense: Rich in minerals, vitamins and essential nutrients, muesli is a good source of macronutrients and micronutrients that your body requires to function optimally.

3.  Improved digestion: The high fiber content in muesli helps to improve the digestive system and gut health. It may help to prevent bloating and other digestive disorders.

4.  Supports cardiovascular health: Heart-friendly nutrients such as antioxidants, omega-3 fatty acids and fibre are found in nuts, oats and seeds. Muesli can thus help to support cardiovascular health.

5.  Aids in weight management: Muesli is high in fibre but low in calories. It will keep you feeling fuller for the better part of the day and alleviate food cravings, which is paramount in weight management.

 Muesli nutritional value

½ cup of muesli (43 grams) contains the following nutrients:

·         Calories – 151 kilo calories

·         Protein – 3.6 grams

·         Fats – 2.3 grams

·         Carbohydrates – 32 grams

·         Sugar – 11 grams

·         Dietary fibre – 4 grams

What is granola?

James Caleb Jackson is the American physician who founded granola as a classic breakfast food item which remains a preference in most American homes to date. Granola is prepared by mixing ingredients such as dried fruits, nuts, seeds, and oats with oil and sweeteners like cane sugar or honey. The mixture is then baked to form classic and crunchy bunches.

Granola is different from muesli in that it is mostly served cold. You can eat it straight from the packet as a snack, or with milk. Some people use it as a crispy topping for yoghurt.

Granola Health Benefits

Making granola a part of your regular diet may offer the following health benefits:

1.  Boosts energy: Granola is rich in complex carbohydrates, which provide you with a steady source of energy to keep you fueled for the better part of the day.

2.  High fibre content: Being rich in dietary fibre, granola may help to improve digestion and promote a healthy gut. Plus, it may help to prevent digestion problems such as diarrhoea and constipation.

3.  Nutrient powerhouse: With its high content of vitamins, minerals and other essential nutrients, granola may help to improve vital body functions. It is an excellent source of vitamins and minerals like selenium, zinc, copper, iron and B vitamins.

4.  Cardiovascular benefits: Granola is high in heart-friendly fats such as monounsaturated fats and omega-3 fatty acids. Such fats can help to lower bad cholesterol levels and lower the risk of heart diseases.

5.  Support weight management: Though rich in carbohydrates, granola will keep you satiated for longer hours, alleviate food cravings, and thus assist in weight management.

6.  Improve immunity:  Granola is packed with many ingredients like nuts and seeds. This tasty treat is rich in antioxidants necessary to boost the immune system and prevent cells and tissues against oxidative damage.

 Granola nutritional value

½ cup of granola contains the following nutrients:

·         Calories – 212 kilo calories

·         Protein – g grams

·         Fats – 2.8 grams

·         Carbohydrates – 44 grams

·         Sugar – 15.5 grams

·         Dietary fibre – 4 grams

Muesli vs Granola: Which one is good for health?

Both muesli and granola are packed with essential nutrients to nourish your body due to their numerous health benefits. Given that they contain oats, both muesli and granola are excellent sources of soluble dietary fibre called beta-glucans.

Researchers demonstrate that beta-glucans can help to lower the levels of bad cholesterol, promote the presence of healthy bacteria in the gut, and improve the health of your colon.

Nevertheless, both muesli and granola may contain added sugars or sweeteners, which can potentially raise your blood glucose levels. Excessive consumption of sugars can make you susceptible to some illnesses such as obesity, heart disease, and diabetes.

It is thus important to check the labels for sugar content and select the one with minimal added sugars. This is not only important when making the final decision between muesli and granola, but it is also vital when choosing any other cereal or snack for breakfast.

Which one is the best?

There is no major difference between muesli and granola because they contain almost the same ingredients. However, granola is on the upper side in terms of calories. This may be due to the added sugars or substitutes, such as honey, maple syrup, or jaggery.

As indicated in their health benefits, both muesli and granola may help in weight management. However, if you are looking for a sugar-free or low-sugar cereal for breakfast, perhaps muesli is the better choice. Muesli is also an ideal selection for people with or susceptible to diabetes.

Preparing a homemade version of muesli or granola is a major step if you are concerned about the sugar content in packed products.

Benefits of muesli and granola over other cereals 

Unlike the tempting sugary cereals and delicacies in your local grocery stores, muesli and granola contain less sugar and fewer calories. Plus, you will have control over everything that makes its way into your plate.

The two are rich in fibre and whole-grain, which are both beneficial to your digestive health. Their high fibre and whole-grain contents can help to regulate your digestive tract and prevent abdominal complications such as diarrhoea, bloating, and constipation.

Another advantage of muesli and granola over other cereals is that you will stay fuller for longer. Both fibre and whole grains will keep you satisfied and reduce cravings for unhealthy snacking. As the resistant starches in oats are being broken down, they stimulate the production of digestive acids which suppress appetite.

Oats in muesli and granola contain beta-glucan, which has the potential to reduce cholesterol levels. Eating oats regularly has been linked with improved cardiovascular health and reduced risk of heart disease.

Given that muesli and granola are rich in plant-based protein, these two options will ensure that you are getting an adequate supply of amino acids and other useful minerals, such as omega-3 fatty acids. Other ingredients like dried fruit will also provide healthy doses of vitamins E, C, B-12, and minerals such as potassium, calcium, phosphorus, zinc, and more.

Another health benefit of muesli and granola over other cereals is that they are rich in nutrients. Their ingredients are a good source of minerals and vitamins that your body requires to support important functions.

Both muesli and granola are satisfying. Being capable of suppressing appetite and keeping you satiated, the two can potentially lower your cravings for some fattening or sugary snacks or foods that can cause damage to your health and waistline.  

Take Home Points

Muesli and granola have numerous similarities with respect to their ingredients and health benefits.

The major difference is their preparation processes. Granola is normally baked and contains added sweeteners like honey, jaggery, or maple syrup. Conversely, muesli is eaten raw and is only sweetened with dried fruits.

Despite the fact that the two are considered healthy for breakfast, each has its own downsides. Although granola is higher in calories than muesli, both are relatively high in sugar and should thus be consumed in moderation.

Finally, checking the labels for ingredients will be very helpful in picking your preferred choice.