A simple snack possibility, granola bars are stuffed with nuts and seeds. Learn on for his or her advantages and a few wholesome granola bar recipes.
If you’re the kind of one that likes to seize a granola bar in your technique to the workplace each morning, or to the gymnasium each night, guaranteeing that these are constructed from essentially the most wholesome elements 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.
Ensure that to decide on granola bars containing nuts, seeds, and pure sweeteners. On this article, we’ll discover ways to make wholesome granola bars and perceive the advantages of consuming this snack.
What are granola bars?
Granola bars are a sort of snack bar that sometimes 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 alternative 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 power.
Are granola bars wholesome?
Sure, they are often. It in the end will depend on the elements used to make them. “Some granola bars are full of added sugars, unhealthy fat, and synthetic elements, making them extra just like a sweet bar than a well being meals,” explains Shah.
Then again, home made or fastidiously chosen granola bars made with complete grains, nuts, seeds, and pure sweeteners can present 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 approach out. If you’re choosing store-bought bars, then these simply must be unwrapped and eaten. They’re pre-packaged and require no preparation, making them good for busy mornings or a day pick-me-up.
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2. Give an power enhance and maintain you full
Granola bars are sometimes excessive in carbohydrates, which might present a fast power enhance when wanted. This may be particularly helpful earlier than or after a exercise, or if you want a fast power enhance throughout a busy day. These bars are sometimes excessive in fibre and protein, which may help maintain you feeling full and glad between meals. A examine, printed within the Journal of the American School 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 elements corresponding to nuts, seeds, and complete grains. These elements present important nutritional vitamins, minerals, and fiber, making granola bars a wholesome snack possibility that may contribute to a balanced weight loss plan. Based on 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 might be superb for coronary heart well being. Based on a examine, printed in The American Journal of Scientific Diet, oats are supply of fibre known as Beta-glucan. This helps cut back unhealthy ldl cholesterol.
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5. Customizable
Granola bars are available a wide range of flavours and elements, permitting you to decide on one that matches your style preferences and dietary wants. Whether or not you favor a candy or savoury snack, there’s seemingly a granola bar possibility that may fulfill your cravings.
Unwanted side effects of consuming too many granola bars
1. Excessive in sugar and saturated fat
Many granola bars comprise added sugars, which might contribute to weight achieve, tooth decay, and an elevated threat 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 power fluctuations and cravings, in addition to weight problems, states a examine, printed in Vitamins.
2. Excessive in energy
Some granola bars will be calorie-dense, particularly these which might be full of nuts, seeds, and dried fruits. Consuming too many granola bars with out contemplating your total calorie consumption can result in weight achieve over time in case your power expenditure doesn’t match the additional energy consumed.
3. Processed elements
Many business granola bars comprise processed elements like refined grains, synthetic flavours, and preservatives. Consuming a weight loss plan excessive in processed meals has been linked to an elevated threat of irritation, digestive points, and different well being issues. It’s important to learn the elements listing and select granola bars with complete, minimally processed elements. 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 elements: Go for whole-grain oats, nuts, seeds, and dried fruits as the bottom of your granola bar. Keep away from processed and refined elements 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 elements 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: Embrace 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 stability, and total well-being.
- Watch your portion sizes: Take note of the portion sizes of your granola bars to keep away from overeating. Granola bars will be calorie-dense, so be sure that to get pleasure from them sparsely as a snack or a part of a balanced meal.
- Keep away from pointless components: Examine the ingredient listing for pointless components, preservatives, or synthetic colors and flavours. Go for granola bars with easy, pure elements to make sure you’re getting essentially the most dietary advantages.
3 wholesome home made granola bars
1. Nutty Almond Granola Bars:
Substances:
– 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:
Substances:
– 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:
Substances:
– 2 cups rolled oats
– 1/2 cup almond butter
– 1/3 cup honey or maple syrup
– 1/4 cup blended 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 home made granola bar recipes are simple to make and will 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 enhance of power.
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, life-style, and dietary preferences. Listed below are some widespread occasions 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 power all through the morning.
2. Pre or post-workout
Granola bars generally is a good pre-workout snack to offer a fast supply of carbohydrates for power. They will 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 generally is a satisfying and handy snack possibility to carry you over till your subsequent meal.
4. On-the-go or journey snacks
Hold a couple of granola bars in your bag or automobile for a fast and simple snack if 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 stability, restricted micronutrient content material, and the danger of extreme sugar or calorie consumption. It’s essential to prioritize a various weight loss plan that features complete meals to satisfy your dietary wants and help total well being and well-being. Whereas granola bars generally is a handy snack, they’re finest loved as a part of a well-rounded weight loss plan that features a wide range of nutrient-dense meals.
Do you have to eat granola bars earlier than or after a exercise?
Granola bars will be consumed each earlier than and after a exercise. A pre-workout granola bar supplies fast carbohydrates for power, whereas a post-workout granola bar may help refuel and replenish muscle glycogen. Search for bars with stability of carbohydrates and protein and goal to eat them half-hour to an hour earlier than or after your exercise for optimum efficiency and restoration. Experiment with timing and forms of granola bars to search out what works finest on your particular person wants.
