Kind Bars: Keto-Friendly Or Not?

Kind bars are marketed as a healthy snack option, but are they keto-approved? The short answer is no. While Kind bars have some positive attributes, such as being gluten-free, vegan, and non-GMO, they are not suitable for a ketogenic diet due to their high sugar content, low fat content, and overall carbohydrate levels.

To be considered keto-friendly, a product's net carbs, fat, sugar, and other nutrients must fall within specific ranges. Kind bars fail to meet these requirements, with high net carbs and insufficient fat content. Additionally, about 70% of the sugar in Kind bars comes from real sugar, which can disrupt ketosis.

While some Kind bar flavours have slightly lower sugar content, such as the Dark Chocolate Nuts and Sea Salt and the Dark Chocolate Chili Almond, they still contain around 8-9 grams of net carbs, which is not ideal for a keto diet.

Therefore, if you are following a ketogenic diet, it is best to avoid Kind bars and opt for alternative snack options that meet the specific nutritional requirements of the keto diet.

Kind bars are not keto-friendly due to high sugar content

Kind bars are not keto-friendly due to their high sugar content. While Kind bars may seem healthy at first glance, their sugar content is detrimental to a keto diet.

Kind bars are marketed as being made with "wholesome ingredients" that you can "see and pronounce". They are also gluten-free, vegan, and non-GMO. However, their sugar content is a cause for concern for those following a keto diet.

The keto diet is a low-carbohydrate, high-fat diet. For a product to be considered keto-friendly, it must have a specific range of net carbs, fat, and sugar. Kind bars fail to meet these requirements, with high net carbs and a significant portion of their sugar content coming from real sugar. This high sugar content can disrupt ketosis, making Kind bars incompatible with a keto diet.

The different flavors of Kind bars, including the Nut Bars, Thin bars, Mini Bars, and Energy Bars, all have high net carbs and added sugar. Even the Kind bars with lower sugar content still contain a significant amount of sugar, with some flavors deriving 100% of their sugar content from real sugar.

To maintain ketosis, it is recommended to avoid Kind bars altogether. While reducing serving sizes can help lower sugar intake, it is challenging to consume Kind bars without exceeding the recommended sugar levels for a keto diet. Therefore, it is best to choose alternative snack options that are truly keto-friendly and will not negatively impact your ketogenic diet.

The FDA previously warned Kind about its use of the term healthy

In 2015, the Food and Drug Administration (FDA) sent a nine-page warning letter to the makers of Kind bars, stating that four of their bars did not meet the FDA's requirements for being labelled "healthy". These bars were: Kind Fruit & Nut Almond & Apricot; Kind Fruit & Nut Almond & Coconut; Kind Plus Peanut Butter Dark Chocolate + Protein; and Kind Plus Dark Chocolate Cherry Cashew + Antioxidants.

The FDA's definition of "healthy" is that a food item must have one gram or less of saturated fat, and no more than 15% of its calories from saturated fat. By this rule, nuts, coconuts, and avocados cannot be labelled "healthy" since their fat content is more than 15% of their calories.

Kind bars are gluten-free, vegan, and non-GMO, but they are packed with sugar and contain questionable ingredients. The FDA's definition of "healthy" has been called into question, as research is showing that foods with saturated fats, such as nuts, coconuts, and avocados, can help improve triglyceride levels, maintain healthy bone density, boost the immunity system, reduce the risk of strokes, and support the creation of important hormones.

In response to the FDA's warning, Kind stated that:

> "Nuts, key ingredients in many of our snacks and one of the things that make fans love our bars, contain nutritious fats that exceed the amount allowed under the FDA’s standard. This is similar to other foods that do not meet the standard for the use of the term healthy but are generally considered to be good for you like avocados, salmon, and eggs."

Kind bars are gluten-free, vegan, and non-GMO

KIND bars are marketed as being gluten-free, vegan, and non-GMO. However, it's important to scrutinise the ingredients list and nutrition information to make an informed decision about whether these bars are a suitable and healthy option for you.

KIND bars are gluten-free, with the company stating that all products carrying a "gluten-free" label claim have been tested to ensure they meet the FDA's requirements. This means the products cannot contain gluten ingredients and must have less than 20 parts per million (ppm) of gluten. Independent testing of KIND bars using a Nima Sensor, a device that detects gluten, has further supported their gluten-free status.

KIND bars are also marketed as being vegan. While the majority of their products are vegan-friendly, some of their ranges, such as the KIND Breakfast Bars and KIND Whole Fruit Bars, have included dairy-containing ingredients like milk and yogurt in the past. Additionally, all KIND bars contain honey, which is not considered vegan. Therefore, it's essential to carefully check the ingredients list of each product to ensure it aligns with a vegan diet.

In terms of being non-GMO, KIND bars seem to align with this claim. However, it's worth noting that the presence of genetically modified organisms (GMOs) is not always disclosed on food labels, and independent testing may be required for absolute certainty.

While KIND bars tick the boxes for being gluten-free, vegan, and non-GMO, it's important to consider other aspects of their nutritional profile. For example, they tend to be high in added sugars, with some bars containing over five teaspoons of sugar per serving. This is particularly concerning for individuals monitoring their sugar intake, such as those following a ketogenic diet or aiming to reduce their sugar consumption for health reasons. Additionally, the presence of chicory root fibre, a type of prebiotic fibre, in some bars may cause digestive issues for individuals with sensitive stomachs or irritable bowel syndrome (IBS).

In conclusion, while KIND bars are technically gluten-free, vegan, and non-GMO, it's important to look beyond these claims and evaluate the overall nutritional profile to determine if they align with your dietary needs and health goals.

Kind bars are packed with sugar and questionable ingredients

Kind bars are marketed as a healthy snack option, but a closer look at their ingredients reveals that they are packed with sugar and other questionable additives. While they may seem nutritious on the surface, with claims of being gluten-free, vegan, and non-GMO, the high sugar content and misleading labels make them an unhealthy choice.

One of the main issues with Kind bars is their sugar content. Despite claims of having "no added sugar," these bars often contain over five teaspoons of sugar per bar, which is equivalent to drinking a soda or eating a candy bar. This high sugar content can cause a spike in blood sugar levels, followed by a crash that leaves individuals craving more sweets and carbs.

In addition to sugar, Kind bars also contain questionable ingredients such as soy lecithin and chicory root fiber. Chicory root fiber, for example, is a cheap, low-calorie sweetener that can cause abdominal pain and cramping, especially for those with sensitive stomachs or irritable bowel syndrome (IBS). The bars also use a combination of honey, sugar, and glucose syrup as sweeteners, adding to the overall sugar content.

The marketing tactics employed by the brand are also deceptive. For example, the "no sugar added" claim on some bars can be misleading, as these bars can still contain high levels of natural sugars. Additionally, the FDA sent a warning letter to the company in 2015, stating that four of their bars did not meet the requirements for being labeled as "healthy."

Furthermore, the fat content in Kind bars is too high or too low for a keto diet. The bars that do contain higher fat levels have most of their fat coming from real sugar, which disrupts ketosis. To consume Kind bars on a keto diet, individuals would need to significantly reduce their serving size, cutting it down by 50 to 75%.

In conclusion, while Kind bars may seem like a healthy snack option, they are packed with sugar and questionable ingredients that make them incompatible with a keto diet and potentially harmful to overall health. Consumers should be cautious of misleading marketing claims and always read the ingredient list to make informed choices about their food options.

There are better keto-friendly snack options available

While Kind bars are not keto-friendly, there are plenty of other delicious and nutritious keto-friendly snack options available. Here are some ideas to satisfy your cravings and keep you on track with your keto diet:

• Mini frittatas or egg muffins: These are easy to prepare and can be customized with your favorite low-carb ingredients. Simply beat some eggs, add salt and pepper, and bake in a muffin pan.
• Caprese salad skewers: Alternate fresh mozzarella cheese, basil leaves, and cherry tomatoes on skewers. You can also dip them in balsamic vinegar and olive oil for extra flavor.
• Caesar salad bites: Make mini Caesar salads using romaine lettuce or kale cups filled with your favorite Caesar salad ingredients.
• Cajun-style shrimp and bell pepper kebabs: Season shrimp with Cajun spices and alternate with bell pepper slices on skewers. Bake or grill until cooked to your liking.
• Veggie sticks with nut butter: Pair your favorite vegetables with nut butter for a simple and nutritious snack.
• Salmon salad celery boats: Combine canned salmon with mayonnaise, fresh herbs, and spices to make a keto-friendly salmon salad. Serve it in celery stalks for an extra crunch.
• Keto sushi rolls: Use nori seaweed sheets and fill them with avocado, bell pepper, cucumber, or smoked fish. Add cream cheese or spicy peanut sauce for extra flavor and healthy fats.
• Collard green sandwich wraps: Blanch collard greens and use them as low-carb wraps for your favorite sandwich fillings.
• Avocado egg salad: Mash avocados and mix them with diced hard-boiled eggs, minced red onion, and salt and pepper for a creamy and nutritious snack.
• Veggie sticks with guacamole: Make a batch of guacamole by mashing avocados and mixing them with lime juice, red onion, and spices. Dip your favorite vegetables, such as bell peppers, celery, or broccoli, for a tasty keto treat.

Remember, when choosing keto-friendly snacks, opt for whole foods, healthy fats, and low-carb options. You can also get creative and make your own keto-approved snacks at home!

Frequently asked questions