Snacks, granola bars, hard

 Category: Snacks  Characteristics: Plain

 Nutrition Highlights 

 Serving Size
 Calories

99

 Nutrient
% Daily Value*
  Total Fat 4.2 g
5 %
     MUFA 0.9 g
     PUFA 2.5 g   High
     Saturated Fat 0.5 g
2 %
  Sodium 62 mg
3 %
  Protein 2.1 g
4 %
  Total Carbohydrate 14 g
5 %
     Total Sugars 6.0 g   High
     Dietary Fiber 1.1 g   High
4 %
  Water 0.8 g
  Minerals --
     Calcium 13 mg
1 %
     Potassium 71 mg
2 %
     Zinc 0.4 mg
4 %
     Iron 0.6 mg   High
3 %
     Magnesium 20 mg   High
5 %
     Phosphorus 58 mg   High
5 %
     Copper 0.08 mg   High
9 %
     Manganese 0.4 mg   High
16 %
     Selenium 3.4 mcg
6 %
  Vitamins --
     Vitamin E 0.4 mg   High
3 %
     Vitamin A 0.4 mcg
0 %
     Vitamin K 3.1 mcg   High
3 %
     Niacin / B3 0.3 mg
2 %
     Pantothenic acid / B5 0.2 mg   High
3 %
     Vitamin B6 0.02 mg
1 %
     Vitamin C 0.2 mg
0 %
     Thiamin / B1 0.06 mg   High
5 %
     Riboflavin / B2 0.02 mg
2 %
     Folate / B9 4.8 mcg
1 %

*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Carbohydrate 54 (54.7%)
 Fat 37 (37.8%)
 Protein 8.5 (8.6%)
Total 99 (100%)

 Serving: 1 bar [21g]
 Composition 
  Nutrient Weight g (%)
 Carbohydrate 14 (64.4%)
 Fat 4.2 (19.8%)
 Protein 2.1 (10.1%)
 Water 0.8 (3.9%)
 Ash 0.4 (1.9%)
Total 21 (100%)

 Serving: 1 bar [21g]

 Benefits 

  • A good source of whole grains which provide fiber, vitamins and minerals. Fiber helps promote digestive and heart health

  • The nuts and dried fruits provide healthy fats, fiber, vitamins and minerals. Nuts can help lower cholesterol and reduce risk of heart disease

  • A portable snack option that provides sustained energy from complex carbs and fiber. Better than sugary snacks for blood sugar control

  • Low in calories which can help with weight control when eaten in moderation as part of a healthy diet

  • The dried fruits provide antioxidants which may help protect cells from damage and reduce disease risk

 Risks 

  • High in sugar and refined carbohydrates which can lead to blood sugar spikes and crashes

  • Low in protein and fiber which doesn't keep you feeling full for long

  • Contains partially hydrogenated oils which are high in unhealthy trans fats

  • Plain variety is low in nutrients since it doesn't contain fruit or nuts

  • Could lead to overeating and weight gain if not mindful of portion size due to crunchy texture


 Additional Information 

Granola bars are a popular snack option that can provide various nutritional benefits. However, it is important to note that the specific nutritional profile can vary depending on the brand and ingredients used. In general, hard, plain granola bars are typically made with a combination of oats, nuts, seeds, sweeteners, and sometimes dried fruits or chocolate chips. Let's explore the primary attributes and potential risks associated with consuming these snacks.

Nutritional Benefits:
1. Fiber: Granola bars often contain oats, which are a great source of dietary fiber. Fiber aids in digestion, helps maintain bowel regularity, and can contribute to feelings of fullness, which may help with weight management.
2. Energy: The combination of carbohydrates, fats, and proteins in granola bars can provide a quick source of energy. This makes them a convenient option for a pre- or post-workout snack or for boosting energy levels during the day.
3. Micronutrients: Depending on the ingredients used, granola bars can offer essential vitamins and minerals. Nuts and seeds, for example, are rich in heart-healthy fats, protein, and micronutrients like vitamin E, magnesium, and zinc.

Secondary Attributes:
1. Protein: Some granola bars may contain additional protein sources such as nuts, seeds, or protein powder. Protein is essential for building and repairing tissues, supporting immune function, and maintaining healthy hair, skin, and nails.
2. Antioxidants: If dried fruits like cranberries or blueberries are included, granola bars can provide antioxidants. Antioxidants help protect the body from oxidative stress, reducing the risk of chronic diseases and supporting overall health.
3. Satiety: The combination of fiber, protein, and healthy fats in granola bars can help promote satiety, keeping you feeling fuller for longer and potentially aiding in weight management.

Risks:
1. Added Sugars: Many granola bars contain added sugars, even if they are marketed as "healthy" or "natural." Excessive sugar consumption can contribute to weight gain, tooth decay, and an increased risk of chronic diseases such as diabetes and heart disease. It is important to read the ingredient list and choose options with minimal added sugars.
2. Calorie Density: Granola bars can be calorie-dense, meaning they provide a significant number of calories in a small portion size. This can be problematic if consumed in excess or as a mindless snack. Monitoring portion sizes and choosing lower-calorie options can help mitigate this risk.
3. Allergens: Granola bars often contain nuts, which can pose a risk for individuals with nut allergies. It is crucial to carefully read the label and choose options that are safe for your specific dietary needs.

In conclusion, hard, plain granola bars can be a convenient and nutritious snack option when chosen wisely. They offer fiber, energy, and a range of essential nutrients. However, it is important to be mindful of added sugars, calorie density, and potential allergens when selecting granola bars. As with any food, moderation and a balanced diet are key to reaping the nutritional benefits while minimizing risks.



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