Are granola bars healthy? Know secrets to make it healthier than candy!

In case you are the kind of one who likes to seize a granola bar in your option to the workplace each morning, or to the fitness center each night, making certain that these are constructed from essentially the most wholesome elements is a should. Whereas over-the-counter choices of those bars are a straightforward, on-the-go snack, they are often full of added sugars and unhealthy fat.

Make sure that to decide on granola bars containing nuts, seeds, and pure sweeteners. On this article, we are going to learn to make wholesome granola bars and perceive the advantages of consuming this snack.

What are granola bars?

Granola bars are a sort of snack bar that usually consists of rolled oats, nuts, honey or different sweeteners, and typically dried fruits or chocolate chips. “They’re usually compact and simple to eat on the go, making them a preferred alternative for a fast and handy snack,” says dietician Kejal Shah. Granola bars are sometimes marketed as a wholesome snack choice attributable to their excessive fiber content material and potential for offering sustained vitality.

Are granola bars wholesome?

Sure, they are often. It in the end will depend on the elements used to make them. “Some granola bars are full of added sugars, unhealthy fat, and synthetic elements, making them extra just like a sweet bar than a well being meals,” explains Shah.

However, selfmade or fastidiously chosen granola bars made with complete grains, nuts, seeds, and pure sweeteners can present an excellent supply of fiber, protein, and important vitamins.

Well being advantages of granola bars

1. Handy snack choice

Granola bars are straightforward to only seize in your method out. In case you are choosing store-bought bars, then these simply must be unwrapped and eaten. They’re pre-packaged and require no preparation, making them excellent for busy mornings or a day pick-me-up.

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2. Give an vitality increase and maintain you full

Granola bars are sometimes excessive in carbohydrates, which may present a fast vitality increase when wanted. This may be particularly helpful earlier than or after a exercise, or if you want a fast vitality increase throughout a busy day. These bars are sometimes excessive in fibre and protein, which might help maintain you feeling full and glad between meals. A research, printed within the Journal of the American Faculty of Diet, means that oats, seeds in addition to nuts, that are added in these bars very often, result in a rise in digestion time, that helps you’re feeling full.

3. Nutrient-dense

Many granola bars are full of nutrient-dense elements akin to nuts, seeds, and complete grains. These elements present important nutritional vitamins, minerals, and fiber, making granola bars a wholesome snack choice that may contribute to a balanced weight loss program. In keeping with a research, printed in Frontiers of Microbiology, granola has wholesome intestine micro organism that may enhance intestine well being significantly.

4. Good for the center

Granola bars have oats, seeds in addition to nuts which might be excellent for coronary heart well being. In keeping with a research, printed in The American Journal of Medical Diet, oats are an excellent supply of fibre referred to as Beta-glucan. This helps scale back unhealthy ldl cholesterol.

5. Customizable

Granola bars are available quite a lot of flavours and elements, permitting you to decide on one that matches your style preferences and dietary wants. Whether or not you like a candy or savoury snack, there may be seemingly a granola bar choice that may fulfill your cravings.

Unwanted side effects of consuming too many granola bars

1. Excessive in sugar and saturated fat

Many granola bars comprise added sugars, which may contribute to weight acquire, tooth decay, and an elevated danger of growing continual well being situations like diabetes and coronary heart illness. Consuming excessive sugar can result in spikes and crashes in blood sugar ranges, inflicting vitality fluctuations and cravings, in addition to weight problems, states a research, printed in Vitamins.

2. Excessive in energy

Some granola bars will be calorie-dense, particularly these which might be full of nuts, seeds, and dried fruits. Consuming too many granola bars with out contemplating your total calorie consumption can result in weight acquire over time in case your vitality expenditure doesn’t match the additional energy consumed.

3. Processed elements

Many industrial granola bars comprise processed elements like refined grains, synthetic flavours, and preservatives. Consuming a weight loss program excessive in processed meals has been linked to an elevated danger of irritation, digestive points, and different well being issues. It’s important to learn the elements listing and select granola bars with complete, minimally processed elements. Synthetic sweeteners can have an effect in your blood sugar management in addition to good micro organism within the intestine, states this research, printed in The American Journal of Medical Diet.

How you can make your granola bar wholesome?

• Select complete, unprocessed elements: Go for whole-grain oats, nuts, seeds, and dried fruits as the bottom of your granola bar. Keep away from processed and refined elements like white flour, synthetic sweeteners, and hydrogenated oils.
• Restrict added sugars: Use pure sweeteners like honey, maple syrup, or dates to sweeten your granola bars as a substitute of refined sugars. You may as well add sweetness with fruits like mashed bananas or applesauce.
• Enhance fibre content material: Add fibre-rich elements like chia seeds, flaxseeds, or psyllium husk to your granola bars to extend their fibre content material. Fiber helps with digestion, retains you feeling full, and stabilizes blood sugar ranges.
• Incorporate wholesome fat: Embrace sources of wholesome fat in your granola bars akin to nuts, seeds, coconut oil, or nut butter. Wholesome fat are essential for mind well being, hormone stability, and total well-being.
• Watch your portion sizes: Take note of the portion sizes of your granola bars to keep away from overeating. Granola bars will be calorie-dense, so make certain to take pleasure in them moderately as a snack or a part of a balanced meal.
• Keep away from pointless components: Test the ingredient listing for pointless components, preservatives, or synthetic colors and flavours. Go for granola bars with easy, pure elements to make sure you’re getting essentially the most dietary advantages.

3 wholesome selfmade granola bars

1. Nutty Almond Granola Bars:

Substances:
– 2 cups rolled oats
– 1/2 cup almond butter
– 1/3 cup honey or maple syrup
– 1/4 cup chopped almonds
– 1/4 cup dried cranberries
– 1/4 cup darkish chocolate chips

Macros per serving (makes 8 bars):
Energy: 220
Protein: 6g
Carbohydrates: 26g
Fats: 11g
Fiber: 4g

2. Peanut Butter Chocolate Chip Granola Bars:

Substances:
– 2 cups rolled oats
– 1/2 cup peanut butter
– 1/3 cup honey or agave nectar
– 1/4 cup chopped peanuts
– 1/4 cup darkish chocolate chips
– 1/4 cup shredded coconut

Macros per serving (makes 8 bars):
Energy: 230
Protein: 7g
Carbohydrates: 26g
Fats: 11g
Fiber: 4g

3. Berry Bliss Granola Bars:

Substances:
– 2 cups rolled oats
– 1/2 cup almond butter
– 1/3 cup honey or maple syrup
– 1/4 cup blended dried berries (like blueberries, cherries, cranberries)
– 1/4 cup pumpkin seeds
– 1/4 cup coconut flakes

Macros per serving (makes 8 bars):
Energy: 220
Protein: 7g
Carbohydrates: 26g
Fats: 10g
Fiber: 4g

These selfmade granola bar recipes are straightforward to make and will be customised to fit your style preferences. Take pleasure in them as a wholesome snack or on-the-go breakfast choice for a scrumptious and nutritious increase of vitality.

When is one of the best time to eat a granola bar?

One of the best time to eat a granola bar will depend on your particular person wants, life-style, and dietary preferences. Listed here are some frequent instances when folks would possibly select to eat a granola bar:

1. Breakfast

Pairing a granola bar with a chunk of fruit or yoghurt could make for a balanced breakfast that gives sustained vitality all through the morning.

2. Pre or post-workout

Granola bars could be a good pre-workout snack to supply a fast supply of carbohydrates for vitality. They may also be a handy post-workout choice to refuel and replenish glycogen shops.

3. Mid-morning or afternoon snack

If you end up feeling hungry between meals, a granola bar could be a satisfying and handy snack choice to carry you over till your subsequent meal.

4. On-the-go or journey snacks

Hold a number of granola bars in your bag or automotive for a fast and simple snack if you’re out and about.

FAQs

Are you able to skip meals and eat granola bars as a substitute?

Granola bars shouldn’t be used as a alternative for balanced meals attributable to their potential lack of selection in important vitamins, inadequate macronutrient stability, restricted micronutrient content material, and the danger of extreme sugar or calorie consumption. It’s essential to prioritize a various weight loss program that features complete meals to fulfill your dietary wants and assist total well being and well-being. Whereas granola bars could be a handy snack, they’re finest loved as a part of a well-rounded weight loss program that features quite a lot of nutrient-dense meals.

Must you eat granola bars earlier than or after a exercise?

Granola bars will be consumed each earlier than and after a exercise. A pre-workout granola bar offers fast carbohydrates for vitality, whereas a post-workout granola bar might help refuel and replenish muscle glycogen. Search for bars with an excellent stability of carbohydrates and protein and intention to eat them half-hour to an hour earlier than or after your exercise for optimum efficiency and restoration. Experiment with timing and forms of granola bars to search out what works finest to your particular person wants.