On the run? Choose a better granola bar
Granola bars and snack bars can be a convenient and portable item to have on hand for busy workdays or weekends packed with activities.
While making a homemade snack or granola bar can sound like a great choice, when life gets hectic, prepping homemade snacks can easily fall off the “to-do” list.
As a rule, I keep a packaged bar in my purse, knapsack or car for quick fuel in a pinch. It can help keep me from getting ‘hungry’ and fatigued on busy days.
The supermarket snack bar aisle can be overwhelming. There are at lots of brands and varieties of bars, from crunchy to chewy, covered in yogurt or chocolate, fruit flavoured and everything in between.
The most challenging part is trying to decipher which ones are really just candy bars in disguise, and which are suitable and balanced snack options.
Here are some strategies I use to sift through the boxes and make a smart choice:
1. Read the ingredients. If you can’t read or recognize all the ingredients on the label, it’s probably not a great choice. Look for a bar that has whole grains, fruit, nuts or seeds listed as the primary ingredients. Try to avoid ingredient lists with several “-oses” such as sucrose, glucose-fructose, or high fructose corn syrup, as these are added sugars. Also aim to avoid artificial colours and flavours as much as possible, there is no reason to be adding artificial ingredients to a wholesome healthy snack. 2. Aim for less than 10 grams of sugar. We tend to overconsume sugar, particularly in prepared and packaged foods. Look for options with an overall sugar content of less than 10 grams. This can be tricky. If a bar has 11 or 12 g of sugar but has wholesome ingredients and is naturally
sweetened with real fruit, maple syrup or honey instead of high fructose corn syrup, I tend to give it a green light. Be mindful of bars that have artificial sweeteners, like sucralose or aspartame, as these are often heavily processed and should be consumed in moderation. 3. Choose a bar with protein. Protein is an important nutrient when it comes to snacks because it provides us lasting energy and helps keep us satisfied longer. A good snack should be able to help bridge the gap between meal periods, and protein is a key factor in keeping us energized until our next meal. I suggest a minimum of 4 g of protein in a granola or snack bar, and if you are choosing a protein bar, aim for at least 14 g.
4. The more fibre, the better! Fibre, like protein, will help keep us full and satisfied until our next meal. It also supports a healthy digestive system and is typically found in the wholesome ingredients you want to see in snack bars, like whole grains, dried fruit and flax. I typically look for at least 2 to 3 g of fibre in a bar, but the more you can get in, the better.
Lastly, each brand of bars offers a wide variety of options, along with widely varying nutritional content. Just because one bar in a brand passes the test doesn’t mean all the options will. Read labels to make an informed choice. Expand your shopping to include some health food stores or specialty stores which may offer more variety and options than your typical supermarket.
Nicole Pin is a registered dietitian in Burlington. Nicole’s practice embraces the principles of mindful and intuitive eating to bring about sustainable and positive change with clients. For more information visit: enjoyyourfoodrd.com. Special to The Hamilton Spectator