Granola bars are convenient for on-the-go snacking, but are they healthy? Usually not, despite what the majority of people believe. While more than 70% of Americans and 672 nutritionists thought that granola bars are "healthy," fewer than a third of nutritional professionals concurred, according to a 2016 New York Times study of around 2,000 Americans and 672 dietitians.
People believe they are healthy since they are often cooked with high-fiber grains and include protein-rich nuts and dried fruit. However, despite their health claims, many granola bars are loaded with additional sugar, chocolate, and protein powder, making them nothing more than glorified candy bars. Andy Bellatti, a registered dietitian and strategy director of Dietitians for Professional Integrity, adds, "I've seen bars with as much as 25 grammes of added sugar, which is insane."
However, a really nutritious granola bar (as well as other nutrition bars that don't include granola) may be found. Bellatti adds, "I absolutely believe the nutrition bar business has gone a long way in the previous several years." "There are now more nutrient-dense whole-food bars available."
Here are some pointers on how to choose a really healthy snack bars, as well as several brands that nutritionists suggest.
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Look at the label
The ingredient list is the best place to start. Look for bars with basic components, such as nuts, berries, and fruits, rather than convoluted ingredients with names you can't pronounce, adds Bellatti, and you'll likely find a bar with a reasonable mix of fibre, protein, and healthy fats.
Long ingredient lists are common in bars with basic components, but this isn't always a negative thing. "The ingredient lists are enormous because Mother Nature seldom packs a whole meal's worth of nourishment into a single item," says Keith Ayoob, an associate professor of paediatrics at Albert Einstein College of Medicine and Montefiore Health System. "The components may be fine, but there might be a lot of additional vitamins and minerals, and high protein levels will almost always include protein concentrates." While acquiring protein organically from foods like quinoa and chicken may provide additional minerals and fibre, protein powders are more simply incorporated into smoothies and bars, according to experts. Keep in mind that not all protein powders include the full spectrum of necessary amino acids that natural protein sources do.
Sugar should be taken into consideration
It's also crucial to keep note of where each bar's sugar comes from. Whole foods like dates, rather than table sugar, artificial sweeteners, or high fructose corn syrup, are often used to sweeten bars. However, distinguishing between sugar from complete components such as dried fruit and added sugars may be difficult. The quantity of "sugars" indicated on the nutrition information labels for most items does not differentiate between the two. That will change in the future, but for the time being, labelling additional sugar is optional. "If there's a bar with dates, almonds, chia seeds, coconut, and granola as components, you're receiving nutrients and fibre without added sugar," Bellatti explains.
Fat is not your adversary
"Don't be frightened of fat," Erin Palinski-Wade, a registered dietitian and author of 2 Day Diabetes Diet, advises. "Just because certain granola bars are heavy in fat doesn't mean you should avoid them." Unsaturated fats from plant-based sources like nuts and seeds, according to Palinski-Wade, may give health advantages while also making the granola bar more gratifying. "Just keep an eye out for bars that have more than 20% of their daily value in saturated fat," she advises.
Check to see whether the bar is filling up
"A granola bar made largely of refined grains with added sugars will digest quickly, leaving you hungry," Palinski-Wade explains. That's why you should search for a bar that's high in fibre, protein, and healthy fats to keep you satisfied for longer.
Palinski-Wade advises her customers to follow the "rule of five." That means you should seek for bars with at least 5 grammes of fibre, 5 grammes of protein, and 5 grammes of unsaturated fat. "This mixture almost always yields a filling choice," she explains.
Bellatti, Palinski-Wade, and Ayoob all propose the following five healthy bars, which are presented in no particular order and fit the aforementioned criteria. (The experts have no financial ties to the establishments they suggest.)
