Since the FDA introduced nutrition labels in 1973, the information on food packaging has sparked debate. There have been many changes to the rules, which have led to conflicts between public health advocates and food companies. The goal is clear: help people understand what they’re really eating. Still, many packages today feature vague health claims and long ingredient lists, making it hard for consumers to make informed choices.
Right now, the conversation is heating up over ultraprocessed foods, which dominate the American diet. Did you know that adults get around 58% of their daily calories from these foods? For kids, it’s even higher at 67%. With so many options on the shelves, it’s hard to know which ultraprocessed foods might be okay to eat and which ones are not.
I decided to look closely at the Nutri-Grain Soft Baked Mixed Berry Bar, a breakfast bar that’s been around in different forms for over 30 years. The package claims it has “8 grams of whole grains,” is a “good source of calcium and iron,” and contains no high-fructose corn syrup. But, it also has 38 ingredients! These range from gums and emulsifiers to dyes, all contributing to the bar’s texture and flavor. Interestingly, it also contains five different kinds of sugar.
What do all these ingredients do? And should we be concerned? Figuring this out isn’t straightforward. Former food scientists, nutritionists, and food chemists each understand parts of the puzzle, but no one person can fully explain the entire ingredient list, let alone for a regular consumer.
Nutri-Grain bars are ultraprocessed, but they also showcase some impressive food science. Launched in 1987 as Smart Start, they quickly became popular due to their convenience and long shelf life. They answered a demand for easy-to-eat breakfast options. Before they came along, snack bars were largely composed of hard granola mixed with nuts and dried fruits. The challenge was creating a soft bar with two different textures—a chewy crust and a fruity filling.
Kellogg’s, now known as Kellanova, wanted to innovate. They already made Pop-Tarts but aimed to create a more nutritious option. They had to master the concept of “water activity,” which is about managing how water moves in food. Too much moisture could lead to a soggy snack, so they added a variety of ingredients to prevent this issue.
It’s worth noting that understanding all these industrial ingredients can be complicated. Thomas Galligan, a food scientist, emphasizes that it’s unrealistic to expect everyday consumers to navigate this on their own.
In general, while Nutri-Grain bars offer a quick breakfast option with some nutrition, they shouldn’t replace whole foods. Comparing them to a banana highlights this: a banana is simple, cheap, and contains no added sugars, offering similar calories, fiber, and protein.
Now, let’s break down some of the ingredients in Nutri-Grain bars and what they do:
Whole Grains: The bars contain 8 grams of whole grains, mainly from oats and whole wheat flour. This is important for dietary fiber and nutrients.
Sugars: A mix of sugars is used to create texture and stability. Table sugar gives bulk, while others like dextrose and corn syrup prevent crystallization and help maintain the bar’s consistency.
Binders: Ingredients like sodium alginate and modified starch work together to keep the bar from becoming mushy. They form a gel-like structure, ensuring the filling has a good texture.
Proteins and Gums: The crust is designed to be flexible, utilizing ingredients like whey protein, cellulose, and various gums. These enhance the bar’s strength and prevent crumbling.
Natural Flavors: This term can mean many things, as it may refer to various compounds derived from natural sources. Unfortunately, this vague label poses a challenge for consumers who might be allergic to certain ingredients.
Emulsifiers: Glycerides and soy lecithin help mix ingredients that usually don’t blend well, like oil and water. They play an important role, but some may come from animal sources, which is important for vegans and vegetarians to know.
While Nutri-Grain bars can be a convenient option, understanding what’s in them encourages smarter eating choices. A bit of knowledge about ingredients can help consumers navigate their options better.
Check out this related article: Ramadan 2025: Essential Guide to Dates, Traditions, Food Rules, and Key Dos & Don’ts for a Meaningful Holy Month
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