Ideally, a granola bar should be packed with fiber, protein, healthy fats, vitamins, and minerals to act as a healthy snack that keeps hunger at bay between meals.
Yet, in reality, many granola bars are loaded with sugar or highly processed ingredients, which means they end up more like a candy bar than a nutritious snack.
Here are 12 healthy granola bars designed to suit a variety of life stages, dietary needs, and health or fitness goals.
1–2. Kid-Friendly Granola Bars
The best granola bars for children should be made from whole, minimally processed ingredients and contain as little added sugar or salt as possible.
Although very few granola bars fit these criteria — including those marketed specifically for kids — the two options below do.
1. Phyter Plant-Based Bars
These bars are made from a handful of mostly whole ingredients, including fruit, nuts, oats, and seeds, and provide very little added sugar or salt.
They're available in six flavors, ranging from sweet potato and coconut to peanut butter and berries. What's more, they contain no gluten, soy, eggs, or dairy, which also makes them suitable for kids with allergies to these ingredients.
One 1.8-ounce (50-gram) bar contains 190–200 calories, 8–10 grams of fat, 23–24 grams of carbs, and 6 grams of protein. They also pack 3–4 grams of fiber, less than 10 mg of salt, and 7–9 grams of sugar — of which only 4 grams are from added sugars.
If you want to try these plant-based bars, shop for them online.
2. Nākd Bars
Nākd bars are made from fruit, nuts, and spices and harbor no added sugar or syrups and very little added salt. They're also gluten-free, dairy-free, and vegan, and come in 17 distinct flavors, including salted caramel and carrot cake.
One 1.3-ounce (35-gram) bar contains 124–156 calories, 5–11 grams of fat, 13–19 grams of carbs, 2–5 grams of protein, 2–3 grams of fiber, less than 20 mg of salt, and 12–18 grams of sugar — none of which is added.
If you can't find these tasty bars locally, shop for them online.
Kid-friendly granola bars should be made from minimally processed ingredients and contain very little added sugar or salt. Phyter plant-based bars and nākd bars are two good options.
3–5. Low-Calorie Granola Bars
Low-calorie granola bars are a convenient, pre-portioned snack that's especially handy for people trying to lose weight or reduce their overall calorie intake.
For best results, steer clear of highly processed, artificially sweetened granola bars. Instead, opt for ones made from whole ingredients, such as whole grains, fruit, nuts, or seeds, as these are more likely to help you meet your daily nutrient needs.
It's also worth favoring bars rich in fiber and protein. These two nutrients can help you feel fuller for longer, potentially aiding weight loss by reducing the daily number of calories you eat.
3. Health Warrior Chia Bars
Health Warrior chia bars are made from mostly whole, plant-based ingredients — primarily chia seeds.
These bars are also dairy-free, gluten-free, and soy-free and contain a mere 100 calories per 0.9-ounce (25-gram) bar. You can expect around 4.5 grams of fat, 14 grams of carbs, 5 grams of fiber, 3 grams of sugar, and 3 grams of protein per portion (6).
If your local supermarket doesn't carry these delicious chia bars, purchase them online.
4. Kashi Chewy Granola Bars
Kashi chewy granola bars are largely comprised of whole-grain oats, come in a variety of flavors, and provide 120–140 calories per 1.3-ounce (35-gram) bar.
One portion also contains 2.5–6 grams of fat, 21–26 grams of carbs, 3–4 grams of fiber, and 2–4 grams of protein. Each bar is sweetened with rice syrup and cane sugar, although the total amount of added sugars remains low, at around 6–9 grams per bar.
You can buy Kashi bars locally or online.
5. Sheffa Savory Bars
If you prefer non-sweet granola bars, Sheffa savory bars may be an interesting option for you.
Made from whole ingredients, such as whole grains, chickpeas, seeds, dried vegetables, herbs, and spices, they contain 140–150 calories per two 0.6-ounce (18-gram) bars.
To try Sheffa savory bars, shop for them locally or online.
Low-calorie granola bars are an option for people trying to limit their calories or lose weight. Make sure the one you choose is made from mostly whole ingredients and offers fiber and protein.
6–8. Protein-Rich Granola Bars
Protein-rich granola bars can help limit hunger between meals and make for a great recovery snack after a grueling workout. Here are a few options that offer decent amounts of fiber and aren't loaded with added sugars or artificial flavors.
6. Lärabar Protein
These gluten-free granola bars are made from a blend of fruit, nuts, and spices and enriched with pea protein.
They contain no artificial flavors, preservatives, or sweeteners and provide around 210–230 calories, 7–10 grams of fat, 24–26 grams of carbs, 4 grams of fiber, and 11 grams of protein per 1.9-ounce (52-gram) bar.
They also pack around 18 grams of sugar per bar, which can appear high at first glance. However, only up to 2 grams come from added sugar, with the rest from naturally sweet ingredients, such as dates, apples, and blueberries.
Many supermarkets carry Lärabar protein bars, but you may get a better deal online.
These 8-ingredient, high-protein bars are made in large part from dates, egg whites, nuts, and spices. What's more, they're gluten-free and contain around 200–210 calories and 12 grams of protein per 1.9-ounce (52-gram) bar.
If you want to give RXBARs a try, buy them locally or online.
8. Kashi Go Protein Bars
These protein-rich granola bars come in three flavors — dark chocolate and almonds, crunchy peanuts and peanut butter, and dark chocolate and peanut butter.
They're made from plant-based ingredients, including oats, nuts, and pea protein powder.
If you can't find these tasty bars at your local store, shop for them online.
These high-protein granola bars are rich in fiber and contain very few added sugars or artificial flavors. They're a great way to reduce hunger between meals or speed up recovery after a workout.
9–12. Nut- or Grain-Free Granola Bars
Nut- or grain-free granola bars can come in handy for people with allergies or food intolerances. Here are some good choices.
9. Purely Elizabeth Bars
These grain-free bars are made exclusively from nuts, seeds, coconut flakes, coconut oil, and spices. All flavors are gluten-free and vegan. Besides, they contain no genetically modified organisms (GMOs) and are sweetened with only a small amount of coconut sugar.
While you may be able to find these bars locally, buying online is another option.
10. Caveman Grain-Free Granola Bars
These grain-free bars are mostly made from a mix of nuts, seeds, and dried fruit and sweetened with a small amount of sugar and tapioca or maple syrup.
They come in flavors like blueberry almond, cinnamon raisin, and coconut cashew. Each 1.3-ounce (35-gram) bar contains 180 calories, 12 grams of fat, 13–14 grams of carbs, and 5–6 grams of protein.
If you want to try these grain-free bars, shop for them locally or online.
11. Enjoy Life Chewy Bars
Enjoy life chewy bars are free from the top eight allergens, including nuts and wheat. They also certified halal, kosher, and non-GMO and come in seven flavors.
These bars are made from a blend of rice, buckwheat, and millet flours, plus ingredients like flax seeds, sunflower seeds, dates, dried fruit, and spices.
Find these tasty chewy bars at your local store or online.
12. Go Raw Sprouted Bars
Go Raw sprouted bars are made from whole ingredients, such as fruit, sprouted seeds, and spices.
They're free from most nuts and grains, although some bars do contain coconut, which the Food and Drug Administration (FDA) lists as a tree nut. That said, experts suggest that most people allergic to tree nuts can safely eat coconut.
Bars come in sizes varying from 1.2–1.7-ounces (34–48 grams) and contain 140–250 calories, 7–15 grams of fat, 19–21 grams of carbs, 5 grams of fiber, and 3–6 grams of protein per portion.
Go Raw sprouted bars are available in specialty stores or online.
These nut or grain-free granola bars are mostly made from whole or minimally processed ingredients and can be particularly appealing for people with food allergies or intolerances.
Homemade Granola Bars
Homemade granola bars are a great alternative to store-bought ones.
Because they typically use minimally processed ingredients and very little added sugar or salt, they're often more nutritious than packaged versions.
Plus, they're very simple to make. To get started, mix the ingredients below in a large bowl:
- 2 cups (160 grams) of oats
- 1 cup (130 grams) of chopped nuts of your choice
- 1 cup (147 grams) of packed, diced, pitted dates
- 1/4–1/2 cup (60–120 ml) of your nut butter of choice
- 1/4 cup (60 ml) of maple syrup or honey (optional)
- dried fruit, coconut flakes, or chocolate chips to taste (optional)
Once well mixed, spread the mixture equally over a lined loaf pan or baking dish. Bake for 25–30 minutes at 350℉ (176℃) and let cool before slicing and serving. Alternatively, freeze for 20–25 minutes before serving.
This recipe is very versatile and can be adjusted according to your personal preferences.
For instance, you can substitute the oats with puffed rice, kamut flour, or cooked quinoa or millet. The dates can be swapped for mashed banana and the nuts replaced with seeds.
You can also adjust the quantities of all ingredients to your liking. Granola bars stored in an airtight container will remain fresh for around 1 week. You can extend their shelf life by storing them in your freezer and defrosting small amounts as needed.
Homemade granola bars only require a few ingredients and are simple to make. They're also often more nutritious than store-bought versions.
The Bottom Line
Though granola bars are easy and convenient, many of the options lining supermarket shelves are loaded with added sugar, salt, and heavily processed ingredients — making for a less-than-ideal snack.
Still, with some searching, it's possible to find healthy alternatives. The healthy options above are made from mostly whole, nutrient-rich ingredients with little to no added sugars.
If you can't find them or are looking for a lower-cost alternative, you can make your own using your choice of simple, nutrient-rich ingredients.
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EcoWatch Daily Newsletter
By Julia Conley
A new campaign unveiled this weekend by the nonprofit organization Fossil Free Media aims to expand on the goals of the fossil fuel divestment movement, cutting into oil and gas companies' profit margins through their public relations and ad campaigns.
<div id="1dcf1" class="rm-shortcode" data-rm-shortcode-id="d5e39a5a3812bc2589ba8aa0563756e0"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1330177734799208465" data-partner="rebelmouse"><div style="margin:1em 0">PR and ad companies' work for the fossil fuel industry is pushing the planet past the breaking point.… https://t.co/wOuDBM26ne</div> — Clean Creatives (@Clean Creatives)<a href="https://twitter.com/cleancreatives/statuses/1330177734799208465">1605974060.0</a></blockquote></div>
<div id="21b90" class="rm-shortcode" data-rm-shortcode-id="bdc23e69ff18075b4fb5df6d4939b9f5"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1330205383848288257" data-partner="rebelmouse"><div style="margin:1em 0">Porter Novelli isn't some small shop: they've got offices and clients in 60 countries and are part of @Omnicom, the… https://t.co/iw0BCmrdzx</div> — Jamie Henn (@Jamie Henn)<a href="https://twitter.com/jamieclimate/statuses/1330205383848288257">1605980652.0</a></blockquote></div><p>"It's a BIG deal that they're dropping fossil fuel clients—let's make sure it's the drop that starts a flood," wrote Henn. </p>
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By Jason Farley
COVID-19 has disrupted our daily lives, and it is poised to completely disrupt the holiday season. As people make holiday plans and think about ways to reduce the risks to their loved ones, a strategy is essential.
Are masks really necessary at family gatherings?<p>If you're gathering with friends and family who don't live in your home, yes. Just because you're with people you know doesn't mean you're safe from the coronavirus. Infection rates are <a href="https://coronavirus.jhu.edu/data/new-cases-50-states" target="_blank" rel="noopener noreferrer">higher now than they have ever been</a> in the U.S., and <a href="https://youtu.be/ehdgceGzQxs" target="_blank" rel="noopener noreferrer">small gatherings have been a source</a> of viral spread. All it takes is one infected person who doesn't know they have the coronavirus to infect others.</p><p>Remember, people can be <a href="https://medical.mit.edu/covid-19-updates/2020/07/how-long-symptom-onset-person-contagious" target="_blank" rel="noopener noreferrer">contagious two to three days</a> before symptoms show – that's one thing that makes this virus so hard to stop. And it's why, even if you feel fine, you should wear a mask.</p><p>The Centers for Disease Control and Prevention now estimates that when both people are wearing masks, the <a href="https://www.cdc.gov/coronavirus/2019-ncov/more/masking-science-sars-cov2.html" target="_blank">likelihood of infection is low</a>.</p>
Who am I protecting when I wear a mask?<p>In a word: everyone. The coronavirus <a href="https://theconversation.com/aerosols-are-a-bigger-coronavirus-threat-than-who-guidelines-suggest-heres-what-you-need-to-know-142233" target="_blank">spreads through respiratory droplets</a> that you send out into the air when you talk, sing or even just breathe. The tiniest of these droplets can float on air currents for long periods.</p><p>Face masks stop many of those droplets, reducing the amount of virus in the air. That lowers your chances of getting infected, and it also lowers the chances that you'll infect someone else.</p><p><a href="https://www.cdc.gov/coronavirus/2019-ncov/more/masking-science-sars-cov2.html" target="_blank">Studies of people who had prolonged exposure</a> to others with COVID-19 have demonstrated how masks can reduce the chance of the virus spreading. In general, <a href="https://www.cdc.gov/coronavirus/2019-ncov/more/masking-science-sars-cov2.html" target="_blank" rel="noopener noreferrer">well-fitted cloth masks</a> made up of multiple layers can stop most large droplets and at least half of the tiny ones. Plastic <a href="https://doi.org/10.1101/2020.10.05.20207241" target="_blank" rel="noopener noreferrer">face shields</a> alone are far less effective. <a href="https://www.washingtonpost.com/health/2020/08/13/cdc-mask-guidance-masks-valves/" target="_blank" rel="noopener noreferrer">Face masks with valves or vents</a> might be good for construction work, but they don't stop the wearer from breathing out virus into the air.</p>
Can I reuse a mask and when should I replace it?<p>Reusable masks should be kept clean and dry. We're moving into cold and flu season, and noses get drippy. A rule of thumb: Anytime a mask is wet to the point that you can discern the wetness, it's time for a new one if it's disposable, or it's time to clean your reusable mask.</p><p>Wetness allows viruses to more easily move through paper or fabric because it allows the threads to move and may reduce the electrostatic charge in the masks that add extra protection with some fabrics.</p><p>In general, you can use a mask that stays clean and dry for about a week before you need to wash or discard it.</p>
How should I clean a cloth mask?<p>Washing your mask is like washing your clothes. You know when it is time.</p><p>In general, <a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/how-to-wash-cloth-face-coverings.html" target="_blank">cleaning your mask weekly</a> should be sufficient. If odors develop before then, it's a good idea to wash it sooner. Odor generally means bacterial buildup.</p><p>Cleaning your mask by hand with soap and water is your best option. Using a general detergent on a gentle cycle in the washing machine is also fine, but that may increase the risk of damage, depending on the quality of the material. COVID-19 is not a hardy virus. Any soap or detergent should work fine. There's no need for special chemicals, bleach or harsh soaps.</p><p>Be careful to remove any inserts before washing. Inserted filters are generally not washable.</p><p>Air drying masks works best. Remember, masks should be completely dry before use. So be sure to have a replacement mask handy while the one you just washed dries.</p><p>Sunlight is always a great source of heat to dry your mask. Also, sunlight has ultraviolet radiation, which has been shown to <a href="http://doi.org/10.1111/php.13293" target="_blank" rel="noopener noreferrer">eliminate coronavirus</a> and is also known to have antibacterial properties.</p>
Can I wear the mask below my nose?<p>Wearing your mask below your nose is, frankly, ridiculous.</p><p>Think about it. If you are breathing through your nose and only covering your mouth, you are effectively eliminating the point of the mask. Properly wearing a mask requires covering both your nose and mouth at all times.</p><p>Studies show that wearing a proper cloth mask or surgical mask while exercising <a href="http://doi.org/10.1513/AnnalsATS.202008-990CME" target="_blank">doesn't affect the flow of oxygen</a> or carbon dioxide in any detectable way. So, unless you have serious heart and lung problems, that isn't an excuse.</p>
How do I safely remove my mask if I’m going to eat or drink?<p>When you <a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/how-to-wash-cloth-face-coverings.html" target="_blank">take your mask off</a>, remove it carefully by the straps without touching anything else and put it somewhere safe, like wrapped in paper in a purse, bag or pocket. Then wash your hands or use hand sanitizer. When you put it back on, wash your hands again.</p>
So, how can I have a safe holiday gathering?<p>The safest way to celebrate this year is to do so with members only within your household. The <a href="https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/holidays.html" target="_blank" rel="noopener noreferrer">CDC is now stressing that point</a>, as well. If you do celebrate with friends and relatives from outside your household, you need an action plan to reduce the risk of exposure.</p><p>Here are five recommendations:</p><ul><li>Limit the number of people – fewer people means fewer opportunities for exposure, and you'll have more room to spread out.</li><li>Require masks when not eating or drinking.</li><li>Use physical distancing when eating. Try to seat people <a href="https://doi.org/10.1136/bmj.m3223" target="_blank" rel="noopener noreferrer">at least 6 feet apart</a>. Eat outside if you can.</li><li>Consider being tested for COVID-19 before traveling or gathering. It's not a guarantee, but it can help flag illnesses. Remember to self-isolate between the test and the event.</li><li>Be prepared to self-isolate for 14 days after traveling or participating in any event that involves people from outside your home.</li></ul><p>[<em>Research into coronavirus and other news from science</em> <a href="https://theconversation.com/us/newsletters/science-editors-picks-71/?utm_source=TCUS&utm_medium=inline-link&utm_campaign=newsletter-text&utm_content=science-corona-research" target="_blank" rel="noopener noreferrer">Subscribe to The Conversation's new science newsletter</a>.]</p><p><em>The map has been updated with New Hampshire announcing a mask mandate effective Nov. 20.</em></p><p><em>Jason Farley is a professor, infectious disease-trained epidemiologist and nurse practitioner at the Johns Hopkins University School of Nursing.<br></em></p><p><em>Disclosure statement: Jason Farley, PhD, MPH, ANP-BC, FAAN receives funding from the National Institutes of Health on the Rapid Acceleration of Diagnostics for COVID-19 and Becton Dickinson for studies on SARS-CoV-2 diagnostics.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/why-face-masks-belong-at-your-thanksgiving-gathering-7-things-you-need-to-know-about-wearing-them-150130" target="_blank">The Conversation</a>. </em></p>
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