Many human being consider granola bars a convenient and healthy snack and enjoy your flavor and versatility.

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In some cases, granola bars deserve to be a good source of fiber and also protein to assist curb cravings in between meals.

However, part contain as lot sugar, carbs, and also calories together candy bars.

This article reviews the benefits and also downsides of granola bars, explaining even if it is they’re healthy.


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Granola bars space made native ingredients prefer oats, dried fruit, nuts, seeds, honey, coconut, and chocolate chips.

The nutritional value of granola bars have the right to vary greatly depending upon the brand and also ingredients used.

Though numerous varieties are loaded with extra sugar and also calories, number of healthier choices are obtainable as well.

Here’s a compare of the nutritional file of two well-known granola bars (1):


Larabar Dark chocolate Almond nut & seed BarQuaker Chewy Dipps cacao Chip Bars
Calories200140
Protein5 grams1 gram
Carbs13 grams23 grams
Sugar7 grams13 grams
Fiber4 grams1 gram
Fat15 grams5 grams

While the 2nd granola bar is lower in calories, it additionally contains considerably less fiber and also protein, too as dual the lot of sugar together the very first bar.

Most granola bars have approximately 100–300 calories, 1–10 grams the protein, and also 1–7 grams the fiber in a solitary serving.

Many likewise contain micronutrients, consisting of B vitamins, calcium, magnesium, and iron, which room either uncovered in the ingredient or included through fortification during manufacturing.

Summary

The nutritional worth of granola bars different widely, and certain brands may have an ext calories, protein, fiber, and sugar 보다 others.


Potential benefits

Granola bars space not just convenient, budget-friendly, and portable but additionally preportioned, which provides it less complicated to avoid overeating.

In fact, some research suggests that preportioned foods could be advantageous when it concerns weight management.

For example, one 12-week research in 183 civilization found that adhering to a meal plan that affiliated consuming preportioned foodstuffs led to greater weight and fat loss 보다 a standard self-selected diet (2).

Not come mention, granola bars that contain healthy and balanced ingredients choose oats, nuts, seeds, and dried fruit have the right to make a beneficial enhancement to any diet.

In particular, oats space a an excellent source the beta-glucan, a kind of fiber the can assist decrease levels of total and LDL (bad) cholesterol, 2 risk factors for heart an illness (3).

Meanwhile, nuts, seeds, and dried fruit have been displayed to benefit blood sugar control and also heart health (4, 5, 6).

Summary

Granola bars space convenient and preportioned, which could benefit weight control. They’re additionally often made utilizing oats, nuts, seeds, and also dried fruit, which have the right to improve love health and blood street control.


Granola bars room often thought about a healthy and balanced snack, but despite these marketing claims, plenty of are invited with added sugar, calories, and artificial ingredients.

For example, Kellogg’s Nutri-Grain Harvest granola bars have the right to contain approximately 15 grams of sugar every serving — mainly from added sugar. This converts to virtually 4 teaspoons (1).

For reference, the many recent dietary Guidelines for Americans recommend limiting daily calories from included sugar come 10% of total calories, or 12 teaspoons every day for someone complying with a 2,000-calorie diet (7).

Studies display that excess included sugar consumption may placed you in ~ a higher risk of numerous chronic conditions, consisting of diabetes, obesity, and also heart an illness (8).

While some granola bars opt to usage sugar alcohols or artificial sweeteners to reduced down on sugar content, these have been attached to health difficulties as well.

For instance, street alcohols choose xylitol and also sorbitol room not fully broken under in your body and also may cause digestive concerns in civilization sensitive come their results (9).

Other artificial sweeteners like aspartame, sucralose, and also saccharin are approved for usage by the Food and Drug management (FDA).

Still, research says that they may interfere v blood street control and also could negatively affect your valuable gut bacteria (10, 11).

What’s more, plenty of granola bars are very processed and include ingredients like included sugars, vegetable oils, preservatives, and also artificial flavors.

Studies indicate that high consumption of processed and sugary foods can increase your danger of metabolic syndrome, which is a group of conditions that deserve to lead come diabetes, stroke, and also heart condition (12).

Summary

Granola bars are frequently highly processed and contain added sugar, artificial sweeteners, and also sugar alcohols, which can negatively influence health.


When choosing a granola bar, it’s important to inspect the ingredient brand carefully and also choose commodities made largely from real foods, such as fruits, nuts, and grains.

Additionally, look for a product with less than 10 grams the sugar, at the very least 5 grams the protein, and at the very least 3 grams of fiber to help keep you feeling complete in in between meals (13).

As a general dominance of thumb, steer clear of granola bars the list sugar or various other sweeteners in ~ the an initial three ingredients. Note that ingredient are noted in descending order by weight.

Plus, pick products with minimal ingredient perform (14).

If you’re watching her weight, take a look in ~ the calorie content and stick to bars v fewer than 250 calories per serving.

Alternatively, you have the right to opt to do your very own granola bars using just a few simple ingredients.

To acquire started, combine the following in a big bowl:

2 cup (312 grams) of oats1 cup (200 grams) of nuts (almonds, walnuts, pecans, pistachios, etc.)1 cup (220 grams) of pack dates1/4–1/2 cup (65–130 grams) of seed buttermix-ins, such as dried fruit, coconut flakes, or chocolate chips

Be sure to pulse the days in a food processor for about one minute and also warm the seed butter and maple syrup or honey in a saucepan before including them come the mixture.

Stir the ingredients together, add the mix to a lined baking food or bread pan, and enable it to collection in the freezer because that 20–25 minutes. Climate slice, serve, and also enjoy.

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Summary

healthy and balanced granola bars need to contain a great amount the protein and also fiber with tiny added sugar and also fewer calories. They’re likewise easy to make at home and also require simply a few simple ingredients.