Nutrition Diet: Is Nature Valley Highly Processed and What Does It Mean for Your Health?

October 27, 2025 •

5 min read

A 2021 review in the British Journal of Nutrition found an association between ultra-processed foods and an increased risk of obesity and chronic diseases. This raises a critical question for many consumers: Is Nature Valley highly processed, and how do its ingredients fit into a mindful nutrition diet?

Quick Summary

Nature Valley bars contain added sugars, refined oils, and emulsifiers, classifying them as moderately to highly processed. Some varieties are even considered ultra-processed, which can impact overall nutritional quality.

Key Points

Understanding Processing Levels: The NOVA classification system categorizes foods into four groups, with ultra-processed (Group 4) representing the highest level of industrial processing.
Nature Valley's Processing: Nature Valley bars fall into the processed to ultra-processed category due to ingredients like refined oils, multiple types of added sugars, and emulsifiers.
Hidden Ingredients: Beyond whole oats, many Nature Valley bars contain refined syrups, processed fats, and flavor additives that indicate a higher degree of processing.
Misleading Marketing: Despite their 'natural' branding, Nature Valley products have faced scrutiny and lawsuits over unnatural ingredients, highlighting the discrepancy between marketing and reality.
Homemade vs. Store-Bought: Homemade granola bars allow for complete control over ingredients, typically resulting in a less processed, more nutrient-dense, and potentially healthier snack.
Informed Choices: For a better nutrition diet, focus on reading ingredient labels, choosing minimally processed alternatives, or making your own snacks to avoid excessive added sugar and additives.

Understanding the Spectrum of Food Processing

To determine if a product like Nature Valley is highly processed, it helps to understand the different levels of food processing. The widely recognized NOVA food classification system categorizes foods into four groups based on their manufacturing extent:

Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or with minimal alterations, such as fresh fruits, vegetables, nuts, and whole grains.
Group 2: Processed culinary ingredients. These are derived from Group 1 foods and used in cooking, like oils, sugar, and salt.
Group 3: Processed foods. These combine Group 1 and Group 2 ingredients, like canned vegetables or freshly baked bread. They have a few added ingredients but still resemble whole foods.
Group 4: Ultra-processed (or highly processed) foods. These are industrial formulations made almost entirely from substances extracted from foods, often containing additives, emulsifiers, and a long list of unrecognizable ingredients. They are highly palatable and often high in added sugar, salt, and unhealthy fats.

The Case Study: Nature Valley's Ingredients

When examining the ingredient list of a typical Nature Valley bar, such as the Oats & Honey Crunchy bar, the presence of various processed components becomes clear. While they prominently feature whole-grain oats, a minimally processed ingredient, other elements push the bar further along the processing spectrum:

Multiple Added Sugars: Ingredients often include sugar, molasses, and brown sugar syrup, contributing to a high sugar content. For some variants, past lawsuits have highlighted the presence of processed corn syrups.
Refined Oils: Canola oil and/or sunflower oil are common binding agents. These are refined oils that can contribute to unhealthy artificial trans fats during processing.
Emulsifiers and Additives: Ingredients like soy lecithin and sunflower lecithin are used to bind the ingredients and create texture. Other additives like sodium bicarbonate act as leavening agents.
Non-Specific "Natural" Flavors: These are complex chemical mixtures used to enhance taste, and their specific components are not required to be disclosed to the consumer.

Is Nature Valley Highly Processed? The Answer

Based on its ingredient profile and manufacturing process, Nature Valley is indeed a processed food, with many varieties falling into the highly processed or ultra-processed category. Independent organizations like the Environmental Working Group (EWG) have given some Nature Valley bars high processing concern ratings and classified them as "unhealthy ultra-processed food". The reasons for this classification include:

A long ingredient list with many components not found in a home kitchen.
The use of refined oils, multiple sources of added sugar, and emulsifiers.
The manufacturing process that extracts and combines these ingredients, moving them far from their original whole-food state.

Health experts link high consumption of ultra-processed foods to negative health outcomes, including a higher risk of heart disease, obesity, and type 2 diabetes.

Deconstructing the "Natural" Perception

For years, Nature Valley's marketing has focused on images of nature and whole ingredients. However, the presence of refined and extracted ingredients can be misleading for consumers seeking truly wholesome options. A 2012 lawsuit filed by the Center for Science in the Public Interest (CSPI) took issue with the brand's use of the term "natural" to describe products containing ingredients like high-maltose corn syrup. While product formulations may have changed since then, the core marketing tension between the brand's name and its processing level remains a key point of consideration for a mindful nutrition diet.

A Nutritional Comparison: Processed vs. Whole Snacks

Here is a comparison highlighting the differences between a highly processed granola bar, a simpler commercial bar, and a homemade option.


Feature	Nature Valley (Oats & Honey)	Minimalist Bar (e.g., Larabar)	Homemade Granola Bar
Ingredients	Whole grain oats, sugar, canola oil, rice flour, brown sugar syrup, salt, soy lecithin, baking soda, natural flavor.	Dates, nuts (e.g., almonds, walnuts), fruit (e.g., blueberries), natural flavorings.	Whole oats, honey or maple syrup, nuts, seeds, dried fruit, spices.
Processing Level	Highly processed (Group 4). Industrial formulation with multiple refined ingredients and additives.	Processed (Group 3). Ingredients are mixed and pressed, but closer to whole foods.	Minimally processed (Group 1-3). Ingredients are combined and baked, but processing is minimal.
Added Sugars	Contains multiple added sugar sources like syrup and sugar.	Often sweetened primarily with fruit sugars (dates), no added sugar in many varieties.	Sweetened with natural sources like honey or maple syrup; quantity is controlled.
Fiber	Contains some fiber, but often less than whole-food alternatives due to processing.	Contains fiber from whole food ingredients.	High in fiber, especially if using whole oats and nuts.
Satiety	Can lead to blood sugar spikes and crashes, potentially less satiating than whole foods.	More sustained energy release due to high fiber and healthy fat content.	High satiety due to balanced fiber, protein, and fat content.

Making Healthier Snack Choices

For those aiming to reduce their intake of highly processed foods, here are some actionable tips for selecting more nutritious snack options:

Read the Ingredient List: Always check the ingredient list. Look for snacks with a short, simple list of ingredients that you recognize and can pronounce. A long list of unfamiliar names is a red flag for high processing.
Control Your Sweeteners: Be aware of added sugars, which can be disguised under many names (e.g., dextrose, malt syrup, high-maltose corn syrup). A high sugar content contributes to both processing and poorer health outcomes.
Choose Whole Foods: Prioritize snacks that are whole, unprocessed, or minimally processed. Examples include fresh fruits, nuts, seeds, and plain yogurt.
DIY Snacks: Consider making your own granola bars at home. This gives you complete control over the ingredients, allowing you to use whole foods and regulate the amount of sugar.
Assess the Nutritional Profile: Use the Nutrition Facts label to compare products. Pay attention to sugar content, fiber, and healthy fat levels. A bar with more protein and fiber and less sugar is generally a better option.

Conclusion

While Nature Valley bars are a convenient snack and contain some whole ingredients, they are classified as processed, with certain varieties considered ultra-processed, due to their manufacturing process and the inclusion of multiple added sugars, refined oils, and other additives. For those prioritizing a wholesome nutrition diet, it's crucial to look past clever marketing and scrutinize the ingredient list. Opting for less-processed alternatives, whether commercial options with simpler ingredients or homemade recipes, can provide more sustained energy and better overall nutrition. Here is a great resource to learn more about the link between processed foods and health..

Frequently Asked Questions

A food is considered highly, or ultra-processed when it is an industrial formulation made mostly from substances extracted from foods, not whole ingredients. It typically contains multiple added sugars, refined oils, and additives like emulsifiers, preservatives, and artificial flavors.

Organizations like the EWG classify certain Nature Valley bars as ultra-processed because of their long ingredient lists that include refined oils (like canola), multiple sources of sugar (like brown sugar syrup and molasses), and additives like soy lecithin and 'natural flavors'.

Diets high in highly processed foods have been linked to increased health risks, including obesity, type 2 diabetes, heart disease, and some cancers. These foods can promote overeating due to high sugar and fat content while lacking fiber and essential nutrients.

Check the ingredient list. If the list is long and contains many unpronounceable ingredients, multiple forms of sugar, or refined oils, it is likely highly processed. Less processed bars will have a short list of recognizable, whole-food ingredients.

Yes, healthier alternatives include simpler commercial bars made with whole foods (like nuts, seeds, and fruit), homemade granola bars where you control the ingredients, or simply eating whole foods like fresh fruit and nuts.

According to a 2012 lawsuit from the Center for Science in the Public Interest, some of the brand's 'natural' claims were misleading due to the presence of unnatural, processed ingredients like high-maltose corn syrup. While formulations may have changed, the branding doesn't always reflect the full extent of the product's processing.

Yes, homemade granola bars are generally healthier. They allow you to control sugar content, use minimally processed ingredients, and avoid preservatives and additives found in many store-bought, highly processed versions.