The Wholesome-Looking Ingredients
KIND Squares are soft-baked snack squares that build upon the KIND brand's reputation for using visible, wholesome ingredients. The first ingredient is often a nutrient-dense item like finely ground almond flour. The company promotes its use of real ingredients and the exclusion of artificial flavors, colors, or preservatives, suggesting a cleaner, more natural snack choice.
The Double-Edged Sword of Added Sugars and Binders
However, a closer look at the ingredient list reveals a more complex nutritional story. To achieve the soft, chewy texture and bind the ingredients together, KIND Squares use sweeteners such as tapioca syrup and cane sugar. The Chocolate Almond Flour Brownie flavor contains 8g of sugar per bar, with 7g being added sugars. While this is lower than many candy bars, it's still a significant amount of added sugar for a small snack. This added sweetness can contribute to energy crashes and increased cravings for sugary foods.
Another ingredient, chicory root fiber, is a prebiotic often used to increase fiber content cheaply and add a calorie-free sweet taste. While beneficial for some, it can cause gastrointestinal discomfort, bloating, or gas in sensitive individuals.
The Role of Fats and Oils
KIND Squares also contain fats from various sources. While much of the fat comes from healthy nuts like almonds, they also include palm kernel oil. This is a point of concern for some health advocates due to its saturated fat content and potential link to chronic inflammation. The company has stated it uses sustainably sourced palm kernel oil from RSPO-certified suppliers, but the health implications of processed vegetable oils remain a topic of debate in the nutrition community.
A Nutritional Snapshot
A typical KIND Soft Baked Square provides a balanced mix of macronutrients but should be considered a calorie-dense snack. For a single Chocolate Almond Flour Brownie square, the nutritional breakdown is approximately 190 calories, 13g total fat, 16g carbohydrates, 4g fiber, and 5g protein. The protein and fiber content are positive attributes that can help promote feelings of fullness compared to a purely sugary treat. However, the calorie count is relatively high for the serving size.
KIND Squares vs. Other Snack Choices
To put KIND Squares in perspective, let's compare them to a less healthy alternative like a typical candy bar and a whole-food snack.
| Feature | KIND Square | Typical Candy Bar | Whole-Food Snack (e.g., a handful of raw almonds) |
|---|---|---|---|
| Primary Ingredients | Almond flour, tapioca syrup, nuts, cane sugar | Sugar, high-fructose corn syrup, chocolate, processed fats | Whole almonds, no additives |
| Added Sugar | 7-8g per square | Often 20g+ per bar | 0g |
| Protein | ~5g per square | Varies, but often low (around 4g) | ~6g per ounce (handful) |
| Fiber | ~4g per square | Very little to none | ~3.5g per ounce (handful) |
| Processed Ingredients | Contains processed elements like tapioca syrup, chicory root fiber, and palm kernel oil | Highly processed | Minimally to no processing |
| Overall Health Score | Moderately healthy; better than candy but not a whole food | Low; more of a dessert | High; nutrient-dense and unprocessed |
Conclusion: A Better Indulgence, Not a Health Food Staple
In summary, whether KIND Squares are healthy depends on your perspective and what you are comparing them to. They are certainly a better choice than a high-sugar, low-nutrient candy bar, offering more protein, fiber, and healthy fats from almonds. The use of real almond flour as a primary ingredient is a notable positive.
However, they are not a whole food, and the added sugar content means they should be treated more as a controlled indulgence than an everyday health staple. For optimal nutrition, prioritizing whole, unprocessed foods like fresh fruits, vegetables, and plain nuts remains the gold standard. For those moments when a convenient, sweet treat is needed, KIND Squares are a reasonably wholesome choice, but one that should be consumed in moderation.
For a deeper look into the difference between natural and added sugars, consider this resource on the nutritional impact of various sweeteners.
The Final Word on KIND Squares
Ultimately, KIND Squares occupy a middle ground in the snacking world. They are not a health food in the same way an apple or a handful of raw almonds is, but they are a step up from heavily processed, high-sugar alternatives. By understanding their composition and nutritional profile, you can make an informed decision about how they fit into your diet.
