Crunchy, chewy, chocolatey, fruity granola bars are an American favorite breakfast staple and snack. In fact, granola bars are so popular they even have their own annual day of celebration in January. Often considered a healthy food (and they can be), the nutrition label may tell otherwise; most are little more than candy bars in disguise loaded with sugar and high fructose corn syrup, unhealthy fats, and short on fiber and protein. The satiety value is low—in a short time, hunger sets in again.

How can you enjoy your favorite snack without leaving you hungry or wanting more? Here are a couple of ideas to up the granola bar game:

1. Look for a better bar. Check the ingredients and nutrition label. The ingredients are listed by weight, so the foods at the beginning of the list are the most prevalent in the recipe. Specifically, look for bars that include whole grains (oats) rather than enriched refined grains. Also, look for bars high in fiber (3-5 grams) and protein (5 grams), sweetened with fruit, honey, or natural syrups, and including nut butters, nuts, grains, seeds, and fruits to ensure the best nutrition possible. Granola bars are intended to be a snack, not a dessert, so pay specific attention to the amount and kind of added sugars. Lastly, avoid granola bars with hydrogenated oils and those where most of the total fat is saturated fat.
2. Make or concoct your own. Homemade variations offer the option to choose healthier ingredients, use more whole grains and less sugar, and control the type of fats and add-ins. The cost is usually less than the store-bought versions. There are an abundance of recipes to choose from. Groovy Granola Bars, lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/hyp/groovy-granola-bars.pdf, from Oregon State University is an easy recipe to get you started. It is packed with fiber and protein and provides half of your daily value of Omega-3’s. Change it up with other dried fruits, nuts, seeds, and even a few dark chocolate chips.

Granola bars can be a healthy food. Check the ingredient list and nutrition information on the label to ensure they are a good source of fiber and protein, OR find a recipe that provides nutrition rather than just a sweet treat. Making your own granola gives you complete control over the ingredients to create something healthy and personally enjoyable!

Learn more about Buying and Making Healthy Granola Bars, prowellness.childrens.pennstatehealth.org/buying-and-making-healthy-granola-bars/.

Marlene Geiger

I am a graduate of the University of Nebraska-Lincoln with a BS in Home Economics Education and Extension and from Colorado State University with a MS in Textiles and Clothing. I enjoy spending time with family and friends, gardening, quilting, cooking, sewing, and sharing knowledge and experience with others.

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