Can you eat granola when pregnant?

In this article we are going to answer the questions: can you eat granola when pregnant, what are the benefits, what are the health implications if you eat too much granola when pregnant,  and how to include granola in your healthy diet when pregnant. 

Can you eat granola when pregnant?

Yes! you can eat granola when pregnant, you just need to check the ingredients because supermarket granola is super high in sugar. If you eat too much granola with high sugar content it will lead to rapid weight gain and gestational diabetes. 

What is granola?

Granola is a mixed food snack that is made with baked oats, dried fruit, and nuts. It is normally made by baking or steaming the ingredients with oil and honey. If prepared correctly, nutritionally speaking, it can be a superfood with a lot of nutrients. 

Granola is crunchy, sweet, and tasty. It is the perfect snack to add to your yogurt for a special touch. 

What is the nutritional value of granola?

Granola is usually made with the following ingredients, it doesn’t need to include all:

  • Oats
  • Almonds
  • Walnuts
  • Chia seeds
  • Flax seeds
  • Vanilla
  • Maple syrup, honey, or other sweeteners
  • Coconut flakes
  • Dried fruits
  • Sunflower seeds

Comparison of two granola brands: 

½ cup 50 grams Kellogs Low Fat Granola⅓ cup 50 grams of Gypsy Crunch Roasted Granola
Calories195 260
Protein4.4 grams7 grams
Fat2.9 grams13 grams
Carbs40.5 grams28 grams
Fiber3.5 grams4 grams
Sugar14.2 grams12 grams

Granola is considered a high-sugar, high-calorie content food. Look for granola that has more nuts, it will be higher in protein and fiber. 

What are the benefits of eating granola when pregnant?

As said above, if well prepared, it has a lot of nutrients that benefit when pregnant. Granola is high in fiber because its main ingredients are oats. It is rich in vitamin B, vitamin E, vitamin K, vitamin C, and vitamin B.

  • Immune system booster
  • Energy supply 
  • Healthy womb
  • Nutrient filler
  • Helps maintain healthy blood pressure

Immune system booster

It has a high content of Vitamin C and vitamin E that help babies and mothers to have a healthy immune system. These two vitamins are considered to have an antioxidant effect. Also, high content of fiber helps to have good bacteria in the large intestine.  

Energy supply 

Because it has a lot of nutrients, it increases energy in pregnant women and breastfeeding women. It is an excellent filler and energy provider snack. 

Nutrient filler

Granola has a high content of fiber that helps calcium and magnesium to be absorbed correctly. Is also high in vitamin B, vitamin C, vitamin E, vitamin K, folate, pantothenic acid, niacin, riboflavin, and vitamin B6. 

It is also high in minerals like calcium, magnesium, sodium, potassium, selenium, zinc, and copper. 

Helps maintain healthy blood pressure

Because it has a high content of fiber, which helps absorb calcium and magnesium correctly, two minerals that control blood pressure. 

What happens if I eat too much granola when pregnant?

Too much granola can lead to rapid weight gain and gestational diabetes. 

Gestational Diabetes

You can develop gestational diabetes, you may need to take medication and the mother can develop diabetes even after the baby is born. It can lead to high baby weight and to more risk of having diabetes when older. 

It is very important to always include all food groups. Just limit your intake of sugar and junk food. 

BMI at beginning of pregnancy (kg/m2)Recommended weight gain during pregnancy (kg)
18.5 underweight12.5 -18.0 kg
18.5 – 24.9 healthy11.15 – 16 kg
25.0 -29.9 overweight7.0 – 11.5 kg
more than 30 overweight5.0 – 9.0 kg

Are all cereals safe to eat when pregnant?

All cereals are safe to eat but you need to watch for sugar content. Cereal is not considered healthy food for pregnant women. 

What diet should I follow when pregnant?

In general, when pregnant you should follow a healthy diet. Eat plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. A few nutrients need special attention during pregnancy, like folic acid, calcium, vitamin D, and omega 3 fatty acids. 

  • Ideally, 2 servings of fruit and 5 servings of vegetables every day
  • Increase your intake of whole grains and cereal foods. Choose high fiber options
  • Milk, hard cheese, and yogurt are great options because they are high calcium foods.
  • Choose low-fat options and good fats: fats from vegetable sources like almonds, olive oil, and avocado. 
  • Choose lean proteins and choose low mercury fish options. 
  • Drink plenty of water
  • Always stay active

Weight gain should be closely monitored because the mother and baby’s health depends on it. 

Can I make granola at home?

Yes, you can totally make granola at home. I will leave you this link with a recipe for homemade granola. 

Conclusion

This article answered the questions: can you eat granola when pregnant, what are the benefits, what are the health implications if you eat too much granola when pregnant,  and how to include granola in your healthy diet when pregnant. 

Citation 

https://www.mother.ly/life/pregnancy-superfood-granola/

https://www.healthline.com/nutrition/is-granola-healthy

What was missing from this post which could have made it better?

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.