December 9, 2024, 2:09 pm | Read time: 6 minutes
While cornflakes, oat flakes, cereals, and the like used to simply be poured into the cereal bowl, people now like to celebrate breakfast with granola. As a nutritionist, this naturally raises the question of how healthy the new generation of crunchy muesli is. I have taken a close look at both classic muesli and granola and explain below which product is a real superfood.
If you want to start the day with a wholesome breakfast, muesli is the perfect choice – provided it is based on unsweetened wholemeal flakes. Add fresh fruit, milk, or a plant-based drink, and a few nuts, and you can conjure up a balanced meal in no time at all. For a particularly aromatic “crunchy effect,” the muesli can then be served with a granola topping. But is granola also suitable as a complete alternative to muesli?
Overview
What is the Difference Between Granola and Muesli?
Classic muesli usually consists of oat flakes, which are mixed with other cereal flakes and dried fruit, such as raisins and nuts, depending on the variety. Typically, the muesli mix is infused with milk before consumption. Caution: Industrially produced muesli mixes sometimes contain a lot of added sugar and additives.
Granola is a crunchy muesli that is baked to create the desired “crunch.” In addition to oat flakes or other wholegrain flakes as a base, kernels, seeds, dried fruit, and nuts are added, depending on the product. The muesli mixture is then placed in the oven together with oil and a sweetener – honey, for example. Granola is, therefore, a baked muesli with an extra portion of indulgence. The crunchy muesli is served like a classic cereal-based muesli with (plant-based) milk and, if desired, with fresh berries, apples, etc., or as a topping for muesli or yogurt.
Making Granola: the Secret of Delicious Flavors
When baked, granola not only becomes wonderfully crunchy but also particularly delicious. This is because the moisture content of the flakes and other ingredients decreases, resulting in a concentrated flavor. “On top of this, aromatic roasted flavors are created, which, combined with the crunchy effect, make for a special treat. The morning taste experience is enhanced with caramelized notes.
Which is Healthier: Muesli or Granola?
There is no general answer to this question, as the health factor depends primarily on the ingredients used. Generally speaking, homemade muesli or granola made from high-quality, natural ingredients is healthier than an over-sugared ready-made product with palm oil, flavorings, and other additives. I explain why muesli is ultimately better in terms of nutritional physiology under “Differences in nutrient and calorie content.”
There is another aspect of granola that can lead to “deductions in the B grade.” As potentially carcinogenic acrylamide is produced when the granola mix is baked, muesli made from the same ingredients tends to be healthier. To minimize the acrylamide content, you should always make your own granola if possible. The decisive factor is the baking temperature! The method for creating healthy granola is presented in the ‘Recipe for homemade granola’ section.
Differences in Nutrient and Calorie Content
The respective composition is also decisive in terms of macro and micronutrients and energy content. Assuming that similar ingredients are used, granola has the edge when it comes to superfoods. Since granola is baked with the addition of oil (be cautious of palm oil in ready-made products), it is higher in fat. It is, therefore, more calorie-dense than conventional muesli. Because the crunchy “baking mix” often also contains large amounts of sugar, honey, or other sweeteners, the calorie content also increases. In addition, heating reduces the content of sensitive micronutrients such as B vitamins.
What is Better for Losing Weight?
Due to the higher fat content and the extra portion of sugar in ready-made mixes, granola provides more calories. Granola should, therefore, only be enjoyed as a topping for muesli or natural yogurt. In other words, it is a kind of icing on the cake during a diet. Preferably in the creative DIY version!
As even classic muesli from the supermarket can quickly become an energy bomb, it is also better to mix it yourself. The motto here is: a handful of fiber- and nutrient-rich wholegrain flakes is enough, as oat flakes and the like are intensely filling but still high in calories. The same principle applies to nuts: 2 tablespoons of chopped walnuts or almonds per serving is a good guideline. Serve with 2 handfuls of low-sugar fruit such as berries. The vitamin C it contains helps to absorb the plant-based iron in the oatmeal. For a health-conscious sweetening option, erythritol is recommended, or a few drops of liquid honey or apple syrup as natural alternatives. A homemade, subtly sweetened granola topping, on the other hand, provides a delicious highlight, including sweetness and a crunch effect!
Diet Tip
To support the satiety effect of muesli, chew the flakes extra thoroughly and drink a large glass of water or unsweetened tea with them. Instead of milk, add creamy low-fat quark mixed with water, as protein provides long-lasting satiety!
If you love chocolate muesli, you can simply refine your homemade muesli with some real cocoa and a few cocoa nibs – including plenty of antioxidants and an “energy effect” in the morning.
Recipe for Homemade Granola
To monitor the ingredients and energy content of granola, one can prepare the crunchy muesli at home in the oven. Increased acrylamide content can be avoided by ensuring the temperature does not exceed 160 degrees Celsius.
Ingredients:
- 300 g of grainy rolled oats
- 80 g walnuts, chopped
- 1 tbsp peanut butter, unsweetened
- A little cinnamon and vanilla pulp
- 3 tbsp warm, melted coconut oil
- 50 to 80 ml liquid honey*
*Tip: If you have overripe bananas at home, you can mash them with a fork and use them as an alternative to honey.
Preparation:
- Mix all the ingredients together thoroughly in a bowl and spread over as large an area as possible on a baking tray. Bake initially at 160 degrees for 10 minutes.
- Crush the granola mixture with a wooden spoon, turn, and bake for a further 10 minutes.
- Turn the flake mix again and leave to rest in the switched-off oven for approx. 30 minutes.
- Leave the finished granola to cool completely on the baking tray and pour it into a closed container. Use it as a flavorful topping for muesli, natural yogurt, or fruit salad.
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Conclusion
Homemade, only slightly sweetened muesli made from wholegrain flakes with fresh fruit and other wholesome ingredients is preferable to granola. As granola relies on fat and sugar or honey to develop its characteristic flavor and crunch, it contains more calories and sugar. Even sustainable alternatives such as honey or agave syrup ultimately consist of sugar, which is associated with health disadvantages such as tooth decay, obesity, and the like.
For those who enjoy granola, preparing it at home allows for control over the fat and sugar content. This can also reduce the risk of acrylamide. From a nutritional point of view, there is nothing to be said against consciously composed and prepared crunchy muesli if it is consumed in moderate quantities.1