KIND breakfast bars have become a popular on-the-go breakfast choice in recent years. With a variety of flavors like maple glazed pecan, dark chocolate nut, and blueberry almond, they can seem like a tasty and convenient way to start your morning. But how healthy are KIND bars really? Let’s take a closer look at the nutrition facts, ingredients, and health benefits and drawbacks of these breakfast bars.
Nutrition Facts
KIND breakfast bars provide a mix of protein, fat, carbohydrates, fiber, and micronutrients like vitamins and minerals. The exact nutrition facts vary between flavors, but here is the nutrition information for the maple glazed pecan bar as an example:
| Nutrition Facts | Per Bar (40g) |
|---|---|
| Calories | 200 |
| Total Fat | 12g |
| Saturated Fat | 2.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 125mg |
| Total Carbohydrates | 21g |
| Dietary Fiber | 3g |
| Total Sugars | 12g |
| Includes 10g Added Sugars | 20% |
| Protein | 5g |
At 200 calories per bar, KIND breakfast bars are relatively high in calories compared to some other on-the-go breakfast options. The maple glazed pecan bar provides 12g of fat, including 2.5g saturated fat, as well as 21g of carbohydrates and 12g of sugar. It also contains 5g of protein and 3g of fiber.
So while KIND bars provide a quick source of energy from carbs, fat, and protein, the high sugar content is something to be aware of. The American Heart Association recommends limiting added sugar intake to no more than 25g or 6 teaspoons for women and 36g or 9 teaspoons for men daily. With 10g of added sugar, one KIND bar provides almost half of the recommended limit for women or over a quarter for men.
Ingredients
When looking at the ingredient list on a food product, it’s ideal to see mainly whole, unprocessed ingredients. Here are the main ingredients in a maple glazed pecan KIND bar:
– Rolled oats
– Almonds
– Pecans
– Honey
– Vegetable oil
– Rice flour
– Sugar
– Salt
The oats, nuts, and small amount of honey provide beneficial nutrition from whole foods. However, the vegetable oil, rice flour, and high quantity of sugar are more processed ingredients. Overall, the ingredient list is reasonably healthy but could benefit from less added sugars.
Health Benefits
Despite the high sugar content, KIND breakfast bars do provide some valuable nutrients and health benefits:
Protein
With 5g of protein per bar, KIND breakfast bars offer a decent protein kick to help keep you full and energized until your next meal. The nuts and oats contribute primarily plant-based protein.
Fiber
Each bar contains 3g of dietary fiber from the whole grains and nuts. Fiber aids digestive health, gut bacteria balance, and feeling satisfied after eating.
Essential Fatty Acids
The nuts in KIND bars (like almonds and pecans) provide essential omega-3 and omega-6 fatty acids important for brain function, heart health, and more. The bars are also free of trans fats.
Vitamins and Minerals
KIND bars supply small amounts of vitamins and minerals like vitamin E, iron, magnesium, and zinc. These support overall health, immunity, energy levels, and other functions.
Gluten-Free
All KIND breakfast bars are certified gluten-free, making them suitable for anyone avoiding gluten. This includes those with celiac disease or gluten sensitivity.
Portability
The individually wrapped bars are compact, portable, and mess-free. This makes them an easy breakfast choice when you’re rushed, traveling, commuting, or on-the-go.
Potential Drawbacks
While KIND bars offer some positives, there are a few potential cons to consider:
High in Sugar
With around 12g of sugar per bar, the sugar content is quite high, especially from added sugars. Too much sugar can negatively impact blood sugar control, dental health, and weight management.
May Lead to Sugar Crashes
A high carb and sugar meal like a KIND bar may provide quick energy but lead to a blood sugar “crash” afterwards where you feel tired, irritable, and hungry again soon. Opting for more protein, fiber, and healthy fats leads to longer lasting energy.
Higher in Calories
At 200 calories per bar, KIND bars are more calorie-dense than some other grab-and-go options like Greek yogurt, hard-boiled eggs, or oatmeal. For weight loss, lower calorie breakfast choices may be preferable.
Higher in Fat
With 12g of fat per bar, the fat content is also quite high. And while the bars do contain healthy unsaturated fats, too much total fat can contribute excess calories.
Contains Allergens
The nuts in KIND bars mean they contain common food allergens like tree nuts and soy. This makes them unsafe for people with nut or soy allergies.
Higher in Sodium
While not excessive, at 125mg the sodium content is higher than very low sodium foods. People limiting sodium intake may want to be mindful.
Processed Ingredients
Despite some whole food ingredients, KIND bars do contain more processed elements like vegetable oils and added sugars. Whole, minimally processed foods are healthiest.
Alternatives to KIND Bars
If you’re looking to limit sugar, calories, fat, or heavily processed ingredients, here are some healthier grab-and-go breakfast ideas:
Greek Yogurt Parfaits
Make easy parfaits with Greek yogurt, fresh fruit, nuts, and seeds. Provides protein, calcium, and less sugar.
Cottage Cheese and Fruit
Top cottage cheese with berries, banana slices, or other fruit for protein and nutrients without lots of carbs.
Hard Boiled Eggs
Boil up a batch of eggs to enjoy on-the-go. Add salt and pepper or hot sauce for extra flavor.
Oatmeal Cups
Make portable oatmeal cups with rolled oats, chia seeds, nut butter, and milk. Microwave before eating.
Nut and Seed Bars
Look for bars with mainly whole nuts, seeds, and just a touch of honey or dried fruit binder. Much less sugar than KIND bars.
Smoothies
Blend Greek yogurt, milk, banana, berries, nut butter, etc. for a drinkable breakfast. Add chia or flaxseeds for an extra nutrient boost.
Protein Bars
Seek out protein bars with at least 10g protein and under 10g sugar. Prioritize those without artificial sweeteners or heavily processed ingredients.
Overnight Oats
Mix oats, chia seeds, milk, and toppings like peanut butter or fruit in jars. Refrigerate overnight and enjoy chilled.
The Verdict
Pros
– Convenient and portable
– Provide protein
– Contain fiber
– Good source of nutrients like healthy fats, vitamins, and minerals
– Certified gluten-free
Cons
– High in added sugars
– Higher in calories and fat compared to some breakfast options
– May cause sugar crash
– Include processed ingredients like vegetable oils
– Contain allergens like nuts and soy
The Bottom Line:
KIND breakfast bars make a quick and easy on-the-go breakfast thanks to their portability. And they do provide beneficial nutrition from ingredients like oats, nuts, and seeds. However, the high amount of added sugars, calories, and processed oils put them more in the treat category rather than health food category.
Occasionally enjoying a KIND bar is unlikely to cause harm. But regular consumption may negatively impact blood sugar regulation and weight management. Those looking for better nutrition balance may want to try lower sugar, more filling alternatives instead. But for an occasional busy morning, KIND bars can do the trick.