Granola bars are popular snacks that contain oats, nuts, dried fruit, seeds, and sweeteners like honey or brown sugar. Many people enjoy their flavor and portability. However, if you have diabetes, you may wonder whether granola bars are a healthy option for you.
This article provides a detailed look at granola bars and diabetes. It covers how they affect blood sugar, what to look for when choosing bars, and how they fit into a diabetic diet.
How do granola bars affect blood sugar?
The main concern with granola bars for diabetics is their effect on blood sugar levels. Granola bars are high in carbohydrates, which can cause spikes and crashes in blood glucose when eaten in excess.
Most granola bars have a high glycemic index (GI). The GI measures how quickly a food raises blood sugar. High GI foods cause rapid spikes, while low GI foods have a more gradual effect.
Some granola bars also contain added sugars like high fructose corn syrup or honey. These simple sugars are absorbed quickly and can rapidly elevate blood sugar.
However, the overall effect depends on the ingredients. Some bars are lower in carbohydrates and sugars than others.
Additionally, factors like portion size, what else you eat, and your medication regimen affect your response.
What to look for in a diabetic-friendly granola bar
When choosing a granola bar for diabetes, look for:
- Higher protein and fat: Bars with a balanced ratio of protein, fat, and carbs promote steadier blood sugar than high carb bars.
- Whole grains: Look for whole oats or grains like quinoa. They have more fiber to slow carb absorption.
- Lower carb and sugar count: Bars with 15–20 grams net carbs or less tend to have less impact on blood sugar.
- High fiber: 5 grams of fiber or more helps control blood sugar response.
- No added sugars: Avoid bars with added sugars, honey, syrups, etc.
- Lower glycemic index: Choose bars made with nuts, seeds, and dried fruit, which have a lower GI.
Healthy granola bar ideas
Here are some healthy store-bought granola bars to try:
- Kind Fruit & Nut Bars
- Pure Protein Bars
- Larabar Uber Bars
- RXBARs
- NuGo Slim Protein Bars
You can also make homemade granola bars with oats, nuts, seeds, coconut, nut butter, and limited honey or maple syrup as a sweetener.
How do granola bars fit into a diabetic diet?
Here are some tips for fitting granola bars into a healthy diet with diabetes:
- Read labels and count carbs: Being aware of portions and carb content is key for managing blood sugar.
- Pair with protein or fat: Eat granola bars alongside things like nuts or Greek yogurt to balance out the carbs.
- Watch portions: Stick to one regular size bar or half a jumbo bar.
- Mind your timing: Eat bars with carbs spread throughout the day rather than all at once.
- Pre- or post-exercise: The carbs can help fuel a workout or replenish energy stores after.
- Track your response: See how different bars affect your blood sugar so you know what works.
The benefits of granola bars for diabetics
Here are some of the potential benefits of thoughtfully incorporating granola bars into your diet with diabetes:
- Convenience: They are portable and easy to eat on-the-go or keep on hand for quick meals and snacks.
- Energy: The carbohydrates and calories can help sustain energy between meals.
- Nutrition: Many contain beneficial nutrients like whole grains, healthy fats, and dried fruit.
- Fiber: The oats, nuts, and dried fruit provide filling fiber to help control blood sugar and digestion.
- Variety: They offer flavor and texture variety compared to other diabetic snacks.
- Satisfaction: Their sweetness and crunch can help satisfy cravings in moderation.
Potential downsides of granola bars for diabetics
Some potential downsides of granola bars to consider include:
- Blood sugar spikes if carb content is too high or portions too large.
- High calorie density can lead to unwanted weight gain.
- Added sugars in some varieties promote inflammation and other health issues.
- May not be as nutritious as whole food alternatives like fruit, nuts and yogurt.
- Easy to overeat due to small package sizes and addictive flavors.
Healthy homemade granola bar recipes for diabetics
One way to control the ingredients is to make your own diabetic-friendly granola bars at home. Here are a couple healthy recipes to try:
Low-carb peanut butter granola bars
Ingredients:
- 2 cups old-fashioned rolled oats
- 1⁄2 cup almond flour
- 1⁄2 cup crunchy natural peanut butter
- 1 large egg
- 1⁄3 cup erythritol or monk fruit sweetener
- 1 tsp vanilla
- 1⁄2 tsp cinnamon
- Pinch of salt
- 1⁄2 cup mix-ins like chopped nuts, seeds, coconut
Directions:
- Preheat oven to 350°F. Line an 8×8 pan with parchment.
- In a large bowl, mix oats, almond flour, peanut butter, egg, sweetener, vanilla, cinnamon and salt until a dough forms.
- Fold in mix-ins of your choice.
- Press dough evenly into prepared pan.
- Bake 30 minutes until lightly browned. Cool completely then cut into bars.
No-bake diabetic fruit and nut granola bars
Ingredients:
- 3 cups quick oats
- 1 cup almond flour
- 1⁄2 cup sunflower seeds
- 1⁄2 cup finely chopped nuts
- 1⁄2 cup diced dried fruit
- 1⁄4 cup nut or seed butter
- 1⁄4 cup pure maple syrup
- 1 tsp vanilla
- 1⁄4 tsp cinnamon
- Pinch of salt
Directions:
- In a large bowl, mix all ingredients together until a sticky dough forms.
- Press evenly into an 8×8 pan lined with parchment.
- Refrigerate 1-2 hours until firm.
- Cut into bars and store in refrigerator.
Conclusion
Granola bars can be part of a healthy diet for people with diabetes when chosen mindfully. Focus on varieties with more protein and fiber, fewer carbs and added sugars, and ingredients like whole grains, nuts, and seeds. Pair them with other nutritious foods, watch portions, and see how they fit into your overall meal plan.
Homemade bars let you control the nutrition. Low-carb, high protein recipes can provide a convenient way to help manage blood sugar and hunger.
Overall, granola bars are a tasty option in moderation along with other diabetic-friendly snacks like fruit, yogurt, nuts, or hard-boiled eggs.