Chewy granola bars have become a popular snack and meal replacement item in recent years. With flavors like chocolate chip, peanut butter, and oatmeal raisin, they can certainly satisfy a sweet tooth. But are they actually a healthy option for people trying to lose weight? There are a few factors to consider.
Calories in Chewy Granola Bars
When it comes to weight loss, overall calories are usually the most important factor. Chewy granola bars can range significantly in calories depending on the specific brand and flavor. A standard bar may contain around 130-200 calories. Here’s how some popular options compare:
| Chewy Granola Bar | Calories |
|---|---|
| Nature Valley Oats ‘n Honey | 190 |
| Quaker Chewy Chocolate Chip | 100 |
| Fiber One Oats and Chocolate | 140 |
| Kind Oats and Honey | 130 |
As you can see, calories can vary widely. A chocolate chip granola bar from Quaker has 100 calories, while a Nature Valley Oats ‘n Honey bar has 190 calories. Lower calorie options tend to be under 150 calories per bar.
Are the Calories from Chewy Granola Bars “Empty” Calories?
Calories are certainly important, but so is the nutritional quality of those calories. There’s a difference between 200 calories from a granola bar and 200 calories from fruits and vegetables, for example.
Some granola bars are highly processed and contain added sugars, which provide calories but limited nutritional value. Others use more natural ingredients like whole oats, nuts, dried fruit, and minimal added sweeteners. These healthier options provide more fiber, protein, and beneficial nutrients.
The amount of sugar is one important comparison point. Here’s how some popular chewy granola bars compare:
| Chewy Granola Bar | Grams of Sugar |
|---|---|
| Kellogg’s Rice Krispies Treats Cocoa Blasted | 13g |
| Nature Valley Sweet and Salty Nut | 6g |
| Quaker Chewy Chocolate Chip | 9g |
| Kind Oats and Honey | 5g |
The bars with 6-9 grams of sugar tend to be healthier options with more natural ingredients. The ultra-processed bars like Rice Krispies Treats can have 13+ grams from added sugars alone.
So in considering chewy granola bars for weight loss, be sure to choose options made with whole foods that provide fiber, protein, and nutrients versus empty calories and added sugars.
How Chewy Granola Bars Fit Into a Weight Loss Diet
Within the context of an overall healthy weight loss diet, chewy granola bars can potentially have a place in moderation. Here are some ways they may fit in:
As a Light Meal or Snack
When chosen wisely, a granola bar around 150 calories or less can serve as a light breakfast, midday snack, or after-dinner treat. Opt for a variety with whole oats, nuts, and dried fruit with minimal added sugars. Combine it with other foods like yogurt or fruit to make a more filling, nutrient-dense mini meal.
As a Portable Breakfast or Lunch
Chewy granola bars are compact, portable, and non-perishable. This makes them convenient for busy mornings when you’re on the go. While they shouldn’t replace whole foods, they can be a better option than fast food or vending machine snacks when you don’t have time for a sit-down breakfast.
To Curb a Sweet Tooth
If sugar cravings are a problem for you, a granola bar may help satisfy your sweet tooth in moderation while providing more nutrition than candy or cookies. Look for options under 10 grams of sugar and combine with protein like nuts or yogurt for satiety.
As a Post-Workout Snack
After exercise, a chewy granola bar can help replenish energy when you need something convenient. Look for high protein varieties with 6+ grams of protein to support muscle recovery. Go for whole food ingredients over highly processed supplements.
In Occasional Moderation
Chewy granola bars shouldn’t be a dietary staple, but enjoying your favorite flavor occasionally can be part of a balanced diet if portions are controlled. Limit yourself to one serving at a time and be diligent about ingredients.
Potential Downsides of Chewy Granola Bars for Weight Loss
While chewy granola bars can fit into a weight loss plan, there are also some potential downsides to be aware of:
High Sugar Content
Some granola bars pile on the added sugars, with up to 15 grams per bar. All this excess sugar can hinder weight loss. Be sure to check labels and avoid options with more than 10 grams of sugar.
High Calories and Large Portions
Some jumbo granola bars can pack 300+ calories per serving. And the individually wrapped portions make it easy to overeat. Be mindful of servings, and cut bars in half if needed.
Lack of Protein and Healthy Fats
To be satisfying as a light meal, a snack should have a balance of protein, carbs, and healthy fats. Many commercial granola bars lack sufficient protein and fat. Adding nuts, nut butter, or yogurt boosts the nutritional quality.
Heavy Processing
Heavily processed “granola” bars with artificial ingredients are common. But bars made from minimally processed whole oats, nuts, and fruit are a far healthier choice. Check the ingredient label.
Lack of Fiber
Fiber plays a key role in keeping you full. While oats contain fiber, some granola bars use refined grains and fall short on fiber content. Look for at least 3 grams of fiber per serving.
Spiking Blood Sugar
The refined carbs and sugars in certain granola bars can cause a quick spike then crash in blood sugar. The resulting hunger and cravings undermine weight loss. Choose bars with a lower glycemic index.
Tips for Choosing the Healthiest Granola Bars
Not all granola bars are created equal when it comes to nutrition and weight loss friendliness. Here are some tips for selecting the healthiest options:
Check the Ingredients List
Look for whole, minimally processed ingredients like whole rolled oats, nuts, seeds, coconut, dried fruit, and spices. Avoid artificial and refined ingredients.
Aim for at Least 3g Fiber
Seek bars with a significant amount of dietary fiber to support satiety, digestion, and heart health.
Look for At Least 5g of Protein
Protein provides staying power to help manage hunger. Options with nuts, nut butter, or soy protein offer a protein boost.
Limit Added Sugars to Under 10g
The healthiest bars get sweetness from natural sources like fruit instead of table sugar and high fructose corn syrup which lack nutrients.
Seek Out Natural Flavors
Bars flavored with actual cocoa, peanut butter, fruit purees, and spices are ideal. Avoid artificial flavors which are highly processed.
Cut the Portion in Half if Needed
Oversized or multiple servings can lead to excess calories. Customize the portion to suit your needs.
Combine with Other Foods
Pair your granola bar with non-starchy veggies, yogurt, nut butter, or hard-boiled eggs for a nutrition and satisfaction boost.
10 of the Healthiest Store-Bought Granola Bars
If you want to avoid excessive sugars, fillers, and artificial ingredients, here are 10 healthier store-bought chewy granola bars to consider:
| Granola Bar | Calories | Grams of Protein | Grams of Fiber |
|---|---|---|---|
| Simple Mills Almond Flour | 170 | 4 | 4 |
| RXBAR Chocolate Sea Salt | 200 | 12 | 5 |
| NuGo Slim Peanut Butter | 100 | 7 | 6 |
| ThinkThin Oats and Honey | 150 | 10 | 5 |
| LaraBar Cashew Cookie | 190 | 4 | 3 |
| Made Good Granola Minis | 100 | 3 | 2 |
| Kind Fruit and Nut | 180 | 5 | 4 |
| Nature Valley Protein Oats and Honey | 190 | 7 | 3 |
| One Brands Maple Glazed Doughnut | 180 | 12 | 14 |
| Quaker Chewy Chocolate Chip | 100 | 3 | 1.5 |
These options minimize low-quality ingredients and unnecessary sugars that can sabotage weight loss. Just be mindful of portions.
Healthy Homemade Granola Bar Recipes
For complete control over the ingredients, making homemade granola bars is ideal. Here are some healthy recipes to try:
Peanut Butter Protein Bars
Ingredients: old-fashioned oats, peanut butter, ground flaxseed, chocolate protein powder, honey, vanilla extract, sea salt.
Mix the wet and dry ingredients separately then combine. Press into a pan and refrigerate before slicing. Provides a solid protein boost!
No-Bake Fruit and Nut Bars
Ingredients: old-fashioned oats, almond butter, ground flaxseed, chia seeds, dried cranberries, slivered almonds, cinnamon, vanilla extract, maple syrup.
Stir the wet and dry ingredients together then press into a pan and refrigerate before slicing. Fruity and nutritious.
Coconut Cashew Granola Bars
Ingredients: old-fashioned oats, cashews, shredded coconut, sunflower seeds, pumpkin seeds, peanut butter, ground flaxseed, maple syrup, vanilla extract, sea salt.
Mix all ingredients together and press into a pan before slicing. Delicious combination of nuts and seeds.
Conclusion
Overall, chewy granola bars can be part of a healthy weight loss plan when chosen carefully and enjoyed in moderation as part of an overall balanced diet and active lifestyle. Opt for minimally processed whole food bars with ample protein and fiber. And control your portions to keep calories in check. Making homemade granola bars lets you control the ingredients for a healthier treat. While no single food leads to weight loss, smart granola bar choices provide an easy option for combating hunger and cravings.
