What are the best granola bars for people with diabetes?

It can be tricky finding granola bars that do not spike your blood sugar. These quick grab and go snacks can often be quite high in carbohydrate and sugar content. Read on to navigate what to look for when shopping for granola bars, because they can certainly fit into a balanced dietary routine for diabetes.

• What to look for in a blood sugar friendly granola bar?

• What are the best blood sugar friendly granola bars in Canada?

• How to make any granola bar more blood sugar friendly?

What to look for in a blood sugar friendly granola bar?

When shopping for granola bars, I recommend looking for ones that provide approximately 15 g or less of net carbs, and at least about 5 g of protein. This fits well within most people’s carbohydrate budget for a snack, and helps to ensure there’s a little bit of protein built in to slow down that absorption of carbohydrate for a more gentle rise in blood sugar.

What are the best blood sugar friendly granola bars in Canada?

Here are five granola bars I recommend often for those looking for quick grab and go options available in Canada. They are all 15g or less in net carbs and provide some protein.

• Kirkland Chewy Protein Bar

  • They are chewy in texture as described, tastes similar to a chocolate chip granola bar

  • At $18.99 for 42 bars in warehouse at Costco Canada, they are very reasonably priced

  • Per bar, these provide 10 g of net carbs and 10 g of protein

• Nature Valley Protein Bar 

  • Available in two flavours: Peanut butter dark chocolate OR Peanut almond dark chocolate. 

  • Again, texture and taste wise, they are similar to a regular granola bar

  • Per bar, these provide 10 - 13 g of net carbs and 9 g of protein

• Kirkland Signature Nut Bars

  • These bars are a mix of almonds, cashews, and pecans with a dark chocolate bottom

  • Per bar, they provide 9 g of net carbs and 5 g of protein

• Special K Nuts & Grain Bars (previously called the Special K Nourish bars)

  • Flavours: Dark Chocolate Chunk & Almonds, Cranberries & Almonds 

  • Per bar, these provide 11 - 15 g net carbs, 4 - 5 g protein

• Kind Bars Nut Bars

  • These come in a large selection of flavours so you are sure to find something that appeals to your taste preferences

  • Per bar, you are looking at 9 - 16 g of net carbs and 3 - 7 g of protein.

How to make any granola bar more blood sugar friendly?

You can make any snacks or meals that include a granola bar more blood sugar friendly by eating it in combination with some protein.

I would still encourage looking for snack bar options that clock in at about 15g or less of net carbs when possible. But if your favourite granola bar contains minimal protein, try pairing it with some cheese, nuts, nut butter, or other protein of your choice to help slow down that rise in blood sugar. 

Remember, when eating any carbohydrate food by itself, it doesn’t take a lot of time for our body to digest and absorb the glucose (sugar). Pairing protein with our carbs helps to slow down the digestion of the meal, resulting in a slower, more gentle rise in blood sugar.

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