What's Inside a Deliciously Ella Peanut Butter Oat Bar?
Deliciously Ella promotes its products as made with 100% natural, plant-based ingredients, free from additives or preservatives. This positioning gives the impression of a universally healthy snack, but a closer look at the nutritional breakdown reveals a more nuanced picture. The ingredient list for the Peanut Butter Oat Bar is straightforward: gluten-free oats, brown rice syrup, roasted peanuts, coconut oil, coconut sugar, date syrup, roasted peanut butter, rapeseed oil, and salt. While these are all technically "natural," the quantity of certain ingredients is important for a complete health assessment.
First, let's consider the sweeteners. The bar contains three different forms of sugar: brown rice syrup, coconut sugar, and date syrup. While the sugars are unrefined and plant-based, they are still a form of concentrated sugar. A single 50g bar contains 10.6g of sugars, which is over two and a half teaspoons. For comparison, the World Health Organization recommends limiting daily added sugar intake to less than 10% of total energy intake for an average adult, and ideally to less than 5%. The bar's sugar content, though from natural sources, needs to be considered within your total daily intake.
Next, the fat content. A 50g bar contains 11.8g of fat, with 5.1g of that being saturated fat, primarily from coconut oil. Coconut oil is a source of medium-chain triglycerides (MCTs), but its high saturated fat content can be a point of concern for some health-conscious consumers. For instance, the Nutri-Score analysis conducted by Open Food Facts gave the bar a low rating, partly due to the high saturated fat content. The original recipe was even revised to include rapeseed oil, which some view as less beneficial than other oils.
Benefits: Why the Bars Can Be a Good Choice
Fibre and Energy
Despite the sugar and fat content, the bars offer significant benefits. The primary ingredient is gluten-free oats, which provide a good source of complex carbohydrates and fibre. This helps provide sustained energy rather than a quick sugar spike and crash. Fibre is also crucial for digestive health. Each bar contains 2.5g of fibre.
Protein and Healthy Fats
Peanuts and peanut butter provide a decent amount of plant-based protein and healthy fats. A single bar contains 5.1g of protein, which contributes to feelings of fullness and supports muscle maintenance. The combination of protein, fat, and complex carbohydrates makes the bar a more satisfying snack than a typical sugary cereal bar.
Whole-food Ingredients
For those who prioritize whole-food ingredients and avoid artificial additives, the Deliciously Ella bars are a positive choice. They contain no preservatives, artificial flavours, or emulsifiers. This makes them a cleaner option compared to many highly processed cereal bars on the market. For more information on comparing snack bars, the Center for Science in the Public Interest provides valuable insights.
Comparison: Deliciously Ella Peanut Butter Oat Bar vs. Other Snack Options
To put the Deliciously Ella bar into perspective, let's compare it with other popular snacks. The nutritional profile can vary significantly across products.
| Feature | Deliciously Ella Peanut Butter Oat Bar | Average Protein Bar | Homemade Oat Bar | A Handful of Mixed Nuts (approx. 30g) |
|---|---|---|---|---|
| Calories (approx.) | 230 kcal | 200-300 kcal | ~150-200 kcal | ~180 kcal |
| Sugar Content | 10.6g | Variable, often low or high added sugar | Low, often naturally sweetened | Minimal/none |
| Protein | 5.1g | High (often >15g) | Moderate | Moderate/High |
| Fibre | 2.5g | Variable, can be low or high (processed) | High | High |
| Fat (incl. Saturated) | High fat (11.8g), high saturated fat (5.1g) | Variable (some low fat, some high fat) | Variable | High (primarily healthy fats) |
| Ingredients | 100% natural, whole food | Often processed protein isolates, sugar alcohols | Fully customisable | 100% natural |
Considerations and Drawbacks
Despite the benefits, the relatively high sugar and saturated fat content means the bar should be considered a treat rather than a daily staple, especially for individuals with strict dietary requirements or health conditions. For those monitoring calorie intake, 230 calories is a significant amount for a snack. The use of sweeteners like brown rice syrup and coconut sugar, while natural, are still added sugars that impact blood sugar levels. Additionally, the presence of rapeseed oil in later versions of the bar was a disappointment for some who preferred the original, simpler ingredient list.
Conclusion
So, are Deliciously Ella Peanut Butter Oat Bars healthy? The answer is not a simple yes or no. They are a healthier alternative to many highly processed, additive-filled snack bars on the market, offering natural ingredients, fibre, and plant-based protein. However, their high sugar and saturated fat content mean they should be consumed in moderation as part of a balanced diet. They can serve as an energizing, convenient snack, but should not be mistaken for a low-sugar or low-fat item. The bar's healthiness depends largely on the context of your overall diet and health goals.
How to Enjoy Deliciously Ella Oat Bars Mindfully
- Portion Control: Stick to one bar per serving and be mindful of total sugar and saturated fat for the day.
- Pair It Right: Enjoy the bar with a piece of fruit or a glass of water to balance out the sweetness.
- Read the Label: Always check the most current nutritional information, as ingredients and formulas can change over time.
- Homemade Alternative: Consider making your own version at home to fully control the ingredients, sweetness, and portion sizes.
By being aware of what you are consuming, you can confidently fit Deliciously Ella Peanut Butter Oat Bars into a balanced, healthy lifestyle.
