The modern snack food landscape is crowded with products positioned as healthy alternatives, and Nature's Bakery fig bars have successfully carved out a niche for themselves. Advertised as being made with real fruit and whole grains, they are a common find in school lunches and desk drawers. But is the 'baked with nature' claim a green light for guilt-free snacking? To answer the question, we must look beyond the simple marketing and analyze the bars' actual nutritional components and processing.
The Nutritional Breakdown of Nature Baked Fig Bars
While specific nutritional information can vary slightly by flavor and product version (e.g., regular vs. gluten-free), a typical two-bar serving of Nature's Bakery whole wheat fig bars provides approximately 200 calories. A deeper dive into their macronutrient profile is needed to understand their role in a balanced diet.
- Carbohydrates: With about 40 grams of carbohydrates per serving, these bars offer a decent energy boost, making them suitable for pre-workout or active snacking. The use of whole-wheat flour means some of these are complex carbohydrates, which are digested more slowly than simple sugars, providing more sustained energy.
- Sugar: The most significant concern for health-conscious consumers is the sugar content, which typically sits at around 19 grams per two-bar serving. This includes natural sugars from the fig paste, but also added sweeteners like cane sugar and brown rice syrup. The Environmental Working Group has calculated the product to be as much as 36% sugar by weight.
- Fiber: One of the bar's stronger points is its fiber content. A two-bar serving offers around 3 grams of dietary fiber, contributing to gut health and satiety. Figs are naturally high in fiber, and the bars often include added oat fiber.
- Fat and Protein: A serving contains about 5 grams of fat and just 2 grams of protein. While low in saturated fat, the overall balance leans heavily towards carbohydrates and sugar, lacking the protein and healthy fats that would make it a more satiating snack.
The Good: Benefits of the Bars
Despite the concerns, there are clear benefits to choosing Nature's Bakery fig bars over highly processed, sugar-laden cookies. They are a convenient source of energy for those on the go, providing fuel for exercise or a midday pick-me-up. The whole grains and fiber content aid in digestion and can contribute to feelings of fullness. Furthermore, they are plant-based, non-GMO, and free from high-fructose corn syrup, artificial flavors, and dairy, making them a suitable option for vegans and those avoiding specific additives. The low sodium content also makes them a heart-healthy choice compared to many other processed snacks.
The Not-So-Good: The Downsides
The high sugar content is the primary drawback, and if consumed without moderation, it can contribute significantly to daily sugar intake and lead to blood sugar spikes. The caloric density is also something to consider; at 110 calories per single bar, it can be easy to overconsume. The level of processing is another point of concern. While marketed as natural, ingredients like brown rice syrup and added oat fiber mean they are not a whole food. The EWG has even classified them as a moderately processed food with potential concerns regarding contaminants like arsenic in the rice syrup.
Homemade vs. Store-Bought Fig Bars
To better understand the trade-offs, here is a comparison between the standard Nature's Bakery fig bar and a typical homemade no-bake version.
| Feature | Nature's Bakery Fig Bar | Homemade No-Bake Fig Bar | [Sources] |
|---|---|---|---|
| Ingredients | Whole wheat flour, cane sugar, fig paste, brown rice syrup, canola oil, etc. | Dried figs, whole oats, nuts (e.g., almonds, walnuts), seeds (e.g., chia, flax), natural sweeteners like honey or maple syrup | |
| Added Sugar | Contains added sweeteners (cane sugar, brown rice syrup) which contribute to high sugar content. | Can be made with no added sugar, relying solely on the natural sweetness of the figs and other dried fruits. | |
| Fiber Content | Offers a moderate amount of fiber (2-3g per bar) from whole grains and fig paste, often with added oat fiber. | Typically higher in natural fiber from whole food sources like oats, figs, and chia seeds. | |
| Processing Level | Considered moderately processed due to various added ingredients and manufacturing methods. | Significantly less processed, using whole food ingredients. | |
| Nutrient Density | Primarily a source of carbs and sugar, with modest fiber. | Higher concentration of fiber, healthy fats, and protein from nuts and seeds, offering more balanced nutrition. |
How to Incorporate Fig Bars into a Healthy Diet
If you choose to enjoy Nature's Bakery fig bars, moderation is the key to reaping the benefits without overdoing it on sugar. Pair a single bar with a protein source, like a handful of nuts, a scoop of nut butter, or a serving of yogurt. This combination helps slow the absorption of sugar and provides sustained energy, preventing a crash. They are best enjoyed as an occasional snack rather than a daily staple, especially for those monitoring their sugar or calorie intake.
Healthy Alternatives to Store-Bought Bars
For those seeking a more nutrient-dense, lower-sugar option, several alternatives exist:
- Homemade Fig Bars: As the comparison table shows, making your own fig bars allows for complete control over the ingredients, often resulting in a product with less added sugar and more whole foods.
- Fresh Figs: Nothing beats the whole food version. Fresh figs are naturally sweet, high in fiber and prebiotics, and have a lower calorie and sugar concentration per gram than their dried counterparts.
- Whole Food Combinations: Consider snacking on fresh fruit paired with a source of protein and healthy fats. Examples include an apple with peanut butter, or fresh figs with a handful of almonds.
- Other Energy Balls: Numerous recipes exist for no-bake energy bites made with oats, dried fruit (like dates or apricots), seeds, and nuts, offering a balanced and nutritious grab-and-go option.
Conclusion
Are nature baked fig bars healthy? The answer is yes, but with a few caveats. They are a healthier choice than many sugary processed snacks, providing whole grains and fiber. However, their notable sugar and calorie content means they should be consumed in moderation as part of a balanced diet. For optimal health benefits, pairing them with protein or opting for fresh figs or homemade alternatives offers better nutritional balance and less processed sugar. Ultimately, whether they are a healthy choice for you depends on your overall dietary habits and health goals.
