Fig bars, like the well-known Fig Newtons, are a popular snack. They taste sweet and have that unique chewy texture many people love. But when you’re trying to eat healthier, you might wonder: are fig bars healthy? The short answer is: they can be, but it really depends on the specific bar and how many you eat. They offer some benefits like fiber from figs, but often come packed with sugar and processed ingredients. Think of them as a better choice than a candy bar, but maybe not as good as whole fruit.
Key Takeaways
- Fig bars offer dietary fiber, mainly from the fig filling, which is good for digestion.
- Many store-bought fig bars contain significant amounts of added sugar and refined flour.
- They provide a quick source of energy due to carbohydrates and sugars.
- Portion control is key; eating too many can lead to excessive sugar and calorie intake.
- Fig bars are generally a better option than cookies or candy bars but less healthy than whole fruits or vegetables.
- Reading nutrition labels helps you choose brands with less sugar and more whole grains.
- Homemade fig bars allow for control over ingredients, making them potentially healthier.
What Exactly Are Fig Bars Anyway?
Before we dive into whether are fig bars healthy, let’s quickly cover what they are. Essentially, a fig bar is a cookie or biscuit casing filled with sweet fig paste. The most famous example is Fig Newtons, which have been around for ages.
Most commercial fig bars share common ingredients:
- Fig Paste: Made from dried figs, often with added sugar or fruit juice concentrates.
- Flour: Usually refined white flour, though some brands use whole wheat flour.
- Sugars: Often high-fructose corn syrup, cane sugar, or other sweeteners.
- Oils: Typically vegetable oils like palm oil or soybean oil.
- Leavening Agents: Like baking soda.
- Salt and Flavorings.
The exact recipe varies by brand, which is why their healthiness can differ quite a bit.
Nutritional Breakdown of Fig Bars
To figure out if fig bars fit into a healthy diet, we need to look at what’s inside. Nutrition can vary a lot between brands, so always check the label! Here’s a general idea of what you might find in a typical serving (usually 2 cookies or one bar):
- Calories: Around 100-150 per serving.
- Sugar: Often 10-20 grams per serving. This is a significant amount, sometimes equal to a few teaspoons of sugar.
- Fiber: Usually 1-3 grams per serving. Figs are a source of fiber, which is a plus.
- Fat: Typically 2-5 grams, often including some saturated fat depending on the oil used.
- Protein: Generally low, around 1-2 grams.
- Sodium: Can vary, but often around 80-150 mg.
- Vitamins/Minerals: Figs offer small amounts of minerals like potassium, magnesium, and calcium, but the amounts in a processed bar are usually minimal.
Here’s a quick look at the general pros and cons:
| Pros | Cons |
|---|---|
| Source of dietary fiber | Often high in added sugars |
| Provides quick energy | Usually made with refined white flour |
| Contains some minerals | Can be high in calories for the size |
| Often lower in fat than other cookies | May contain less healthy fats/oils |
| Convenient snack option | Processed food, less whole ingredients |
The Good Stuff: Potential Health Benefits
Let’s not dismiss fig bars entirely. They do have some points in their favor:
- Source of Fiber: Figs are naturally rich in dietary fiber. Fiber is crucial for good digestion, helps keep you feeling full, and can contribute to stable blood sugar levels. While a fig bar won’t give you a huge dose, it’s better than snacks with zero fiber.
- Quick Energy Source: The carbohydrates and sugars in fig bars provide a quick burst of energy. This might be useful before a workout or during an afternoon slump, if eaten in moderation.
- Some Minerals: Figs contain minerals like potassium, calcium, and magnesium, which are important for things like bone health and nerve function. Again, the amounts in a couple of bars aren’t huge, but it’s a small contribution.
The Not-So-Good Stuff: Potential Downsides
Now for the other side of the coin. Why might you hesitate before grabbing that fig bar?
- High Sugar Content: This is probably the biggest concern. Many fig bars contain a lot of added sugar, often including high-fructose corn syrup. Consuming too much added sugar is linked to weight gain, type 2 diabetes, heart disease, and cavities. The American Heart Association recommends limiting added sugars significantly.
- Refined Flour: Most traditional fig bars use refined white flour, which has had the fiber and nutrients stripped away. Whole grains are a much healthier choice as they provide more fiber, vitamins, and minerals.
- Processed Ingredients: Fig bars are processed foods. They often contain oils, preservatives, and artificial flavors that you wouldn’t find in whole foods. A diet high in processed foods is generally not recommended for long-term health.
- Portion Control Challenges: It can be easy to eat more than the suggested serving size, quickly racking up calories and sugar without providing much lasting fullness or nutritional value.
Are Fig Bars a Healthy Snack Choice?
So, back to the main question: are fig bars healthy? The fairest answer is moderately healthy, or perhaps healthier than some alternatives.
Think of snacks on a spectrum:
- Least Healthy: Candy bars, sugary sodas, pastries.
- Moderately Healthy: Fig bars, some granola bars, pretzels, crackers.
- Healthiest: Whole fruits, vegetables with hummus, nuts, plain yogurt.
Fig bars fall somewhere in the middle. They offer a bit more fiber and slightly fewer “empty” calories than a typical candy bar or cookie. However, they aren’t nearly as nutrient-dense or low in sugar as whole foods like an apple or a handful of almonds.
Fig Bars vs. Other Snacks
- Fig Bars vs. Candy Bars/Cookies: Fig bars usually win here. They tend to have slightly less sugar (though still high), a bit more fiber, and fewer unhealthy fats than many chocolate bars or standard cookies.
- Fig Bars vs. Granola Bars: This depends heavily on the granola bar. Some granola bars are loaded with sugar and unhealthy fats, making fig bars a better choice. Others are packed with whole grains, nuts, and seeds, making them nutritionally superior to fig bars. Always read labels!
- Fig Bars vs. Whole Fruit: Whole fruit is almost always the healthier choice. It provides natural sugars bundled with lots of fiber, vitamins, minerals, and water, without the added sugars, refined flour, or processed oils found in fig bars. An actual fig, for example, offers much more nutritional bang for your buck.
Making Healthier Choices with Fig Bars
If you enjoy fig bars and want to include them occasionally, here’s how to make smarter choices:
- Read the Label: Compare brands. Look for options with lower sugar content (aim for under 10 grams per serving if possible) and higher fiber content.
- Check for Whole Grains: Choose bars made with whole wheat flour instead of refined white flour for extra fiber and nutrients.
- Watch Portion Sizes: Stick to the recommended serving size. If a serving is two cookies, just eat two.
- Consider Them a Treat: Don’t rely on fig bars as a daily health food. Think of them as an occasional treat or a slightly better alternative when you need a convenient, sweet snack.
- Try Making Your Own: This is the best way to control the ingredients (more on this next!).
Homemade Fig Bar Recipe (A Healthier Alternative)
Making fig bars at home lets you cut down on sugar, use whole wheat flour, and skip the preservatives and unhealthy oils. It takes a bit more effort, but the result is often much healthier (and tastier!).
Here’s a basic idea (you can find many detailed recipes online):
- Make the Filling: Blend dried figs (rehydrated if necessary) with a little water, orange or lemon juice/zest, and maybe a touch of natural sweetener like maple syrup or date paste if needed. You can also add spices like cinnamon.
- Make the Dough: Use whole wheat pastry flour or a mix of whole wheat and all-purpose flour. Combine it with a healthier fat source like coconut oil or butter (in moderation), a small amount of natural sweetener, a pinch of salt, and maybe some baking powder. Add just enough water or milk (dairy or plant-based) to form a dough.
- Assemble: Roll out the dough into rectangles. Spread the fig filling down the center of each rectangle. Fold the dough over the filling, sealing the edges.
- Bake: Cut into bar shapes and bake in a moderate oven (around 350°F or 175°C) until lightly golden brown.
- Cool: Let them cool completely before enjoying.
Homemade versions allow you to maximize the fig goodness and minimize the less desirable stuff.
FAQs: Your Fig Bar Questions Answered
Let’s tackle some common questions people have about fig bars.
Are fig bars good for weight loss?
Fig bars are probably not the best choice for weight loss. While they contain fiber, which can help with fullness, they are also relatively high in sugar and calories for their size. Eating too many can easily contribute excess calories without providing sustained energy or satiety like protein-rich or high-fiber whole foods would. If weight loss is a goal, focusing on whole, unprocessed foods is generally more effective. Think of fig bars as an occasional treat rather than a weight-loss aid.
How much sugar is in a fig bar?
The amount of sugar varies significantly by brand and serving size. A typical serving (often 2 small cookies or one larger bar) usually contains between 10 and 20 grams of sugar. Some of this is natural sugar from the figs, but a large portion is often added sugar (like cane sugar or corn syrup). It’s crucial to read the nutrition label on the specific product you’re considering. For context, 20 grams of sugar is about 5 teaspoons.
Are fig bars better than cookies?
Generally, yes, fig bars tend to be a slightly better option than many traditional cookies (like chocolate chip or shortbread). They often have a bit more fiber due to the fig filling and might be slightly lower in fat and total sugar compared to very indulgent cookies. However, this isn’t a hard rule. A very sugary fig bar could be less healthy than a simple, small oatmeal cookie. Again, label reading is key. They are both processed treats and should be consumed in moderation.
What are the benefits of eating fig bars?
The main potential benefits come from the figs themselves:
- Dietary Fiber: Helps with digestion and fullness.
- Quick Energy: From carbohydrates and sugars.
- Minerals: Small amounts of potassium, magnesium, and calcium.
Compared to snacks with no nutritional value (like hard candy), fig bars offer some redeeming qualities, primarily the fiber.
Are Nature’s Bakery fig bars healthy?
Nature’s Bakery fig bars are often marketed as a healthier alternative. They typically use whole wheat flour, which is a plus compared to refined flour. However, they still contain added sugars (often cane sugar and fruit juice). While generally considered a better choice than classic Fig Newtons due to the whole grains, they are still a processed snack with significant sugar content (often around 10-14 grams per twin pack). So, “healthier” yes, but still something to eat in moderation as part of a balanced diet. Check out their nutrition information on the Nature’s Bakery website for specifics.
Conclusion: The Final Verdict on Fig Bars
So, are fig bars healthy? They land squarely in the “it depends” category, leaning towards being a moderately healthy snack or a better-for-you treat compared to junk food. They offer some fiber and quick energy but often come with a hefty dose of added sugar and refined ingredients.
The key is moderation and making informed choices. Read labels, compare brands, watch your portion sizes, and consider fig bars as an occasional part of your diet, not a staple health food. When possible, opt for whole fruits or make your own healthier versions at home. Enjoy them for what they are – a convenient, sweet, and chewy snack that can fit into a balanced lifestyle when consumed mindfully.
Disclaimer: The information provided on this website is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any decisions about your health.
