TIPS FOR PURCHASING GRANOLA BARS

Granola bars have become big time snack foods and sometimes meal replacements.  If it says "Granola" on the label, most people automatically assume it is a healthy choice.  That can be true but often is not.  Here are some tips to watch out for when purchasing granola bars:

• A whole grain, such as oats, should be the first ingredient listed on the nutrition label.
• Choose bars that are 200 calories or less.
• Check the sugar grams! Many granola bars are high in sugars and the manufacturers have a way of wording it so you don't think of the ingredient as sugar. That is why it is important to check the total sugar grams. Ever see the words "brown rice syrup" or "organic evaporated cane juice"? Yes, those are sugars.
• Again, check that ingredient list. Do not buy bars that contain trans-fat or hydrogenated oils.

As with all foods, I encourage you to read the nutritional label.  Then choose the healthiest options available.

NOTE: This picture is used here as a picture only.  It is not an endorsement for or against any of these bars.

DON'T BE FOOLED BY GRANOLA

I often hear people say how healthy granola is.  This is another marketing ploy that can fool you into eating something advertised as healthy when you should be avoiding it.  Yes, granola is made up of healthy whole grains, nuts, and fruits, etc.  But check out your granola to see what you are really getting.  This is especially important if you are diabetic or watching your sugar and/or carb intake.  Granola can be healthy, especially if you make your own, but it can also be a sugar trap.  Eating whole grains loses a lot of its value when it is loaded down with sugar and dried fruits.  Be cautious of dried fruits, they are high in sugar content.  If you eat granola with milk for breakfast, that is not necessarily a good breakfast.  Take this equation as an example:

1 cup of lowfat granola with raisins (98g carbs) with 1/2 cup of fat-free milk (6g carbs)
= 104g carbs

Most of us, especially diabetics, do not need 104 carbs for breakfast!

This is not to say all granola is bad.  On my diabetic blog (link can be found on this blog) one of my most viewed recipes is one for a healthy granola.  Just be aware of the granola you are eating and know that just because you are eating granola does not mean you are necessarily eating healthy!
The same goes for granola bars. Read the nutritional label to be sure you aren't getting too much sugar in your bars. They are low-sugar ones out there.

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CHOOSING GRANOLA BARS

Granola is very popular today but there is so much difference in the different kinds and/or brands.  Granola bars have become very popular in our "grab and go" society.  That is not necessarily a bad thing but not necessarily a good one either!  Learn to read the labels and know what you should be looking for when you do!

Being a diabetic, I always look for two things, sugar grams and fiber grams (which usually come from whole grains such as oats).  These are things you should check out, too, whether or not you are diabetic.

Pictured below are some of the most popular granola bars.  You can see the differences just in these three.  Whatever brand or type you use, read the labels and be sure you aren't loading your body down with excess sugar and/or "couch potato"* calories.

Never choose a granola bar with more than 200 calories (unless told by your doctor to do so for health reasons).  In the above bars, there are 140 calories in the NV Trail Mix Bar and the Kashi TLC bar.  The NV Oats 'N Honey bar has 190 calories.  So, all three are good in the calorie department but there is a 50-calorie difference.

Sugar can be concealed with some tricky names such as brown rice syrup, organic evaporated cane juice, etc.  We hear constantly that we should eat brown rice and the word "organic" is constantly thrown at us, so those tricky ad people know how to package sugar under a healthy banner. Remember to check the nutritional numbers where you will get the total sugar grams number.  Again, there is a wide difference in the sugar grams of the three healthy bars above.  The Trail Mix Bar has 14 grams sugar, the Kashi bar comes in lowest in sugar with 6 grams.  The Oats 'N Honey bars comes in with 12 grams sugar.

Fiber is important for two reasons.  Fiber makes you feel full longer and it is essential for keeping toxins removed from the body.  Again, all three of the bars differ in fiber grams.  The Trail Mix bar has 1 gram of fiber, the Kashi bar has 4 grams of fiber, and the Oats 'N Honey bar has 2 grams of fiber.

As I continually repeat on this blog, read the labels and know what you should be looking for.  When purchasing granola bars, make sure the first ingredient listed is a whole grain; oats is a good example.

I have a great homemade granola recipe on my blog at http://diabeticenjoyingfood.blogspot.com  You can use it to make your own homemade granola bars if you are really industrious!