Granola bars: What are they, advantages, recipes

In case you are the kind of one that likes to seize a granola bar in your approach to the workplace each morning, or to the gymnasium each night, guaranteeing that these are made out of probably the most wholesome substances is a should. Whereas over-the-counter choices of those bars are a simple, on-the-go snack, they are often full of added sugars and unhealthy fat.

Be sure to decide on granola bars containing nuts, seeds, and pure sweeteners. On this article, we’ll learn to make wholesome granola bars and perceive the advantages of consuming this snack.

What are granola bars?

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

Are granola bars wholesome?

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

Then again, do-it-yourself or fastidiously chosen granola bars made with complete grains, nuts, seeds, and pure sweeteners can present a great supply of fiber, protein, and important vitamins.

Well being advantages of granola bars

1. Handy snack possibility

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

Additionally Learn: 6 travel-friendly, nutritious snacks on your subsequent journey

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 once 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 examine, 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 are feeling full.

3. Nutrient-dense

Many granola bars are full of nutrient-dense substances corresponding to nuts, seeds, and complete grains. These substances present important nutritional vitamins, minerals, and fiber, making granola bars a wholesome snack possibility that may contribute to a balanced eating regimen. In response to a examine, 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 can be excellent for coronary heart well being. In response to a examine, printed in The American Journal of Scientific Diet, oats are a great supply of fibre referred to as Beta-glucan. This helps scale back dangerous ldl cholesterol.

5. Customizable

Granola bars are available quite a lot of flavours and substances, 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’s possible a granola bar possibility that may fulfill your cravings.

Unwanted 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 achieve, tooth decay, and an elevated danger of growing continual well being circumstances 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 examine, printed in Vitamins.

2. Excessive in energy

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

3. Processed substances

Many business granola bars comprise processed substances like refined grains, synthetic flavours, and preservatives. Consuming a eating regimen 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 substances checklist and select granola bars with complete, minimally processed substances. Synthetic sweeteners can have an effect in your blood sugar management in addition to good micro organism within the intestine, states this examine, printed in The American Journal of Scientific Diet.

How one can make your granola bar wholesome?

• Select complete, unprocessed substances: Go for whole-grain oats, nuts, seeds, and dried fruits as the bottom of your granola bar. Keep away from processed and refined substances 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 an alternative of refined sugars. You can too add sweetness with fruits like mashed bananas or applesauce.
• Improve fibre content material: Add fibre-rich substances 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: Embody sources of wholesome fat in your granola bars corresponding to nuts, seeds, coconut oil, or nut butter. Wholesome fat are essential for mind well being, hormone steadiness, and general well-being.
• Watch your portion sizes: Take note of the portion sizes of your granola bars to keep away from overeating. Granola bars might be calorie-dense, so be certain to take pleasure in them carefully as a snack or a part of a balanced meal.
• Keep away from pointless components: Verify the ingredient checklist for pointless components, preservatives, or synthetic colors and flavours. Go for granola bars with easy, pure substances to make sure you’re getting probably the most dietary advantages.

3 wholesome do-it-yourself granola bars

1. Nutty Almond Granola Bars:

Elements:
– 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:

Elements:
– 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:

Elements:
– 2 cups rolled oats
– 1/2 cup almond butter
– 1/3 cup honey or maple syrup
– 1/4 cup combined 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 do-it-yourself granola bar recipes are simple to make and might be customised to fit your style preferences. Get pleasure from them as a wholesome snack or on-the-go breakfast possibility for a scrumptious and nutritious increase of vitality.

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

The most effective time to eat a granola bar will depend on your particular person wants, way of life, and dietary preferences. Listed below 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 is usually 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 is usually a satisfying and handy snack possibility to carry you over till your subsequent meal.

4. On-the-go or journey snacks

Preserve a number of granola bars in your bag or automobile for a fast and simple snack once you’re out and about.

FAQs

Are you able to skip meals and eat granola bars as an alternative?

Granola bars shouldn’t be used as a substitute for balanced meals as a result of their potential lack of selection in important vitamins, inadequate macronutrient steadiness, restricted micronutrient content material, and the danger of extreme sugar or calorie consumption. It’s essential to prioritize a various eating regimen that features complete meals to satisfy your dietary wants and help general well being and well-being. Whereas granola bars is usually a handy snack, they’re finest loved as a part of a well-rounded eating regimen that features quite a lot of nutrient-dense meals.

Do you have to eat granola bars earlier than or after a exercise?

Granola bars might 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 a great steadiness of carbohydrates and protein and purpose to eat them half-hour to an hour earlier than or after your exercise for optimum efficiency and restoration. Experiment with timing and kinds of granola bars to search out what works finest on your particular person wants.