KIND bars are a popular snack food marketed as using “ingredients you can see & pronounce” and containing no artificial flavors, colors, or preservatives. But are they really a healthy choice? Here’s a comprehensive look at the pros and cons of eating KIND bars.
The Pros of Eating KIND Bars
There are several potential benefits to choosing KIND bars as a snack:
Real, Whole Ingredients
KIND bars live up to their promise of using real, whole ingredients like nuts, spices, and dried fruit. For example, a KIND Dark Chocolate Nuts & Sea Salt bar contains almonds, peanuts, walnuts, pecans, cashews, pistachios, pumpkin seeds, sunflower seeds, sesame seeds, chia seeds, dried apricots, brown rice flour, cane sugar, cocoa, natural flavors, and sea salt. There’s no doubt the ingredients list is filled with recognizable, nutrient-dense foods.
Good Source of Protein
The nut and seed mixes used in KIND bars provide a significant amount of plant-based protein. For example, a standard Dark Chocolate Nuts & Sea Salt bar contains 5g of protein. Getting adequate protein is important for maintaining muscle mass and keeping you feeling full between meals.
Contains Healthy Fats
KIND bars provide mostly unsaturated fats from the nuts, seeds, and chocolate. The majority comes from monounsaturated and polyunsaturated fats. These types of fats may help lower LDL (bad) cholesterol when eaten in moderation as part of a balanced diet.
Rich in Key Nutrients
KIND bars supply significant amounts of important vitamins and minerals like manganese, copper, magnesium, phosphorus, zinc, selenium, and B vitamins. The fiber content is also decent at around 3 grams per bar.
Gluten-Free
Most KIND bars are certified gluten-free, making them a good choice for anyone who needs to avoid gluten. The bars are made without grains that contain gluten like wheat, barley, and rye.
No Artificial Ingredients
All KIND bars are free of artificial flavors, colors, and preservatives, meaning you’re getting a snack made with real food, not lab-created additives. The sweetness comes from natural sugars like fruit juice and honey rather than artificial sweeteners.
Non-GMO
KIND verifies all their ingredients are non-GMO. This means there are no genetically modified organisms used, which some consumers prefer to avoid.
Unique Flavors
While some granola bars come in the standard oats, chocolate, and peanut butter flavors, KIND offers unique ingredient blends like Dark Chocolate Cherry Cashew, Apricot Blueberry Pistachio + Yogurt, and Carrot Cake.
The Cons of Eating KIND Bars
However, there are also some potential downsides to consider with KIND bars:
High in Sugar
One of the biggest concerns with KIND bars is their high sugar content. Most flavors contain around 13-17g of sugar per bar. The primary sources are fruit juices, honey, and cane sugar. This level of sugar is considered high for a snack that’s around 200 calories.
May Spike Blood Sugar
The high amount of added sugars may cause a rapid spike and crash in blood sugar levels. This is particularly concerning for diabetics but could also impact anyone’s energy levels and hunger cues.
High in Calories
A standard KIND bar provides around 200 calories. While not excessive, this calorie count can add up quickly if you eat more than one bar per day. Those limiting calories for weight management may want to account for the bars within their daily budget.
Contains Controversial Vegetable Oils
Some KIND bars are made with canola, sunflower, and/or soybean oils. These oils are controversial due to being highly refined and heated to high temperatures during processing. Some nutrition experts recommend avoiding vegetable oils for optimal health.
May Contain Allergens
Since all KIND bars contain various nuts, seeds, soy, and dairy ingredients, they are not appropriate for people with allergies to these foods. Those with food sensitivities need to read labels carefully.
Not a Whole Food
While based around whole food ingredients like nuts and fruit, KIND bars go through significant processing. The whole foods are chopped, roasted, blended with oils, and bound together with added sugars. So they don’t align with a whole foods diet philosophy.
Environmental Impact
The palm oil contained in some flavors of KIND bars has been associated with detrimental effects on the environment due to deforestation for palm plantations. Eco-conscious consumers may want to avoid products using palm oil.
Nutrition Facts for KIND Bars
Here is a nutritional comparison of two popular KIND bar flavors:
| Nutrition Facts | Dark Chocolate Nuts & Sea Salt Bar | Maple Glazed Pecan & Sea Salt Bar |
|---|---|---|
| Calories | 210 | 200 |
| Total Fat | 13g | 12g |
| Saturated Fat | 3.5g | 2.5g |
| Trans Fat | 0g | 0g |
| Cholesterol | 0mg | 0mg |
| Sodium | 115mg | 200mg |
| Total Carbohydrates | 24g | 21g |
| Dietary Fiber | 4g | 3g |
| Total Sugars | 13g | 14g |
| Added Sugars | 10g | 11g |
| Protein | 5g | 4g |
As you can see, both flavors are high in calories, fat, and added sugars. But they also provide some protein and fiber.
Are KIND Bars Healthy Overall?
When evaluating the pros and cons, are KIND bars a nutritious choice or just a glorified candy bar?
On one hand, KIND bars contain high-quality whole food ingredients like nuts, spices, and fruits. They can provide protein, fiber, vitamins, minerals, antioxidants, and healthy fats. Choosing a KIND bar over a bag of chips or baked goods is likely the healthier option.
However, the high amount of added sugars takes away from the overall nutrition. The sugar content is similar to what you’d find in chocolate candy bars. For some people, this amount of sugar may cause blood sugar spikes and cravings for more sweets.
Ultimately, KIND bars are a mixed bag nutritionally. They provide some benefits but also contain processed ingredients that contradict the image of wholesome nutrition the brand portrays. Enjoying them occasionally as part of a balanced diet is fine for most people. But relying on them too frequently or eating multiple bars a day may lead to excessive sugar and calorie intake.
Tips for Choosing the Healthiest KIND Bars
If you want to incorporate KIND bars into your diet, here are some tips for picking the best options:
- Choose bars with 9g of sugar or less per serving
- Look for varieties with high fiber 3g or more
- Pick options with 200 calories or less
- Avoid bars containing canola, soybean, or palm oils
- Look for bars that align with your dietary needs like gluten-free, nut-free, etc.
- Compare sodium content and select bars lower in sodium
Healthy Homemade Granola Bars
Rather than buying KIND bars, you can make your own healthy homemade granola bars. This gives you control over the ingredients. Here is a simple recipe to try:
Ingredients:
- 3 cups rolled oats
- 1 cup nut butter
- 1/3 cup honey or maple syrup
- 1 teaspoon vanilla
- 1/2 cup mix-ins like nuts, seeds, coconut, dried fruit, chocolate chips
Instructions:
- Preheat oven to 350°F and line an 8×8 pan with parchment paper.
- In a large bowl, mix together oats, nut butter, sweetener, and vanilla.
- Stir in mix-ins.
- Pour mixture into prepared pan and press down firmly.
- Bake for 20 minutes until lightly browned. Allow to cool completely before cutting into bars.
- Store in an airtight container. Bars will keep for up to 1 week.
With this easy homemade recipe, you can create granola bars packed with whole food ingredients that align with your nutritional goals. Adjust the sweetener, nuts, seeds, and other mix-ins to suit your taste and dietary needs.
The Bottom Line
KIND bars can provide some nutritional value thanks to their use of nuts, fruits, spices, and dark chocolate. However, the high amount of added sugars is concerning, with most bars delivering over 10g per serving. While fine for the occasional treat, relying on KIND bars too frequently could lead to blood sugar spikes and weight gain.
Choosing varieties lower in sugar and higher in fiber can help minimize the downsides. But your best bet is making your own homemade granola bars so you can control the ingredients. Overall, KIND bars are a decent option for an on-the-go snack, just don’t make them a dietary staple.