Utah's "Healthy" Granola Bars: Hidden Altitude Sickness Risk

By Franklin Everett Shaw

March 21, 2026

Imagine you’re breathless, legs burning, halfway up a trail overlooking the Wasatch Front. The stunning view of Salt Lake City sprawls below, but all you feel is a pounding headache and nausea. You reach into your pack for that “healthy” granola bar, hoping for a quick energy boost. But what if that bar is actually making things worse?

Altitude sickness is a real threat for hikers visiting Utah, especially those coming from lower elevations. Many tourists unknowingly exacerbate the problem by consuming seemingly healthy snacks packed with hidden sugars. These sugary treats can lead to energy crashes and dehydration, worsening altitude sickness symptoms. Let’s dive into how to avoid this common pitfall and fuel your Utah adventures the right way.

The problem lies in the deceptive marketing of many granola bars. They’re often advertised as wholesome and natural, but a closer look at the ingredient list reveals a sugar bomb. High sugar content can cause rapid spikes and crashes in blood sugar, leading to fatigue, dizziness, and increased susceptibility to altitude sickness. Dehydration is also a factor, as the body requires more water to process sugar.

Consider this scenario: You’re in Park City, gearing up for a hike to Bloods Lake. You grab a Nature Valley granola bar from the local grocery store, thinking it’s a healthy choice. However, these bars are notoriously high in sugar, often containing multiple forms like corn syrup and honey. This can lead to a quick burst of energy followed by a significant crash, leaving you feeling worse than before.

So, what are the alternatives? The key is to focus on low-sugar, nutrient-dense options that provide sustained energy and hydration. Look for bars with a high percentage of healthy fats, protein, and fiber. These nutrients help regulate blood sugar levels and provide a more stable source of energy.

Here’s a step-by-step guide to choosing the right granola bar in Utah:

Read the Label Carefully: Don’t be fooled by the front of the package. Turn it around and examine the nutrition facts. Pay close attention to the “Total Sugars” and “Added Sugars” content. Aim for bars with less than 8 grams of added sugar per serving.
Check the Ingredient List: Look for whole, recognizable ingredients like nuts, seeds, oats, and dried fruit. Avoid bars with excessive amounts of processed sugars like high fructose corn syrup, glucose syrup, or invert sugar.
Prioritize Protein and Fiber: These nutrients help slow down the absorption of sugar and provide a feeling of fullness. Look for bars with at least 5 grams of protein and 3 grams of fiber per serving.
Consider Healthy Fats: Healthy fats, like those found in nuts and seeds, are a great source of sustained energy. Look for bars with a good balance of healthy fats, protein, and carbohydrates.

Now, let’s talk about specific brands available in Utah. While many popular granola bars are high in sugar, there are some excellent alternatives available at local stores like Harmons and Whole Foods.

Brands to Approach with Caution (Widely Available in Utah):

Nature Valley Granola Bars: As mentioned earlier, these are often loaded with sugar. The “Oats 'n Honey” flavor, for example, contains a significant amount of added sugar.
Quaker Chewy Granola Bars: These are marketed towards children and are often very high in sugar and artificial ingredients.
KIND Bars (Certain Varieties): While KIND bars are generally a better option than some others, some varieties, like the “Dark Chocolate Mocha Almond,” can be surprisingly high in sugar. Always check the label.

Healthier Alternatives Available in Utah:

RXBAR: These bars are made with simple, whole ingredients like egg whites, nuts, and dates. They are relatively low in sugar and high in protein. You can find them at most Harmons and Whole Foods locations.
Larabar: These bars are made with just a few ingredients, typically dates, nuts, and spices. They are naturally sweet from the dates but don’t contain any added sugar. Widely available throughout Utah.
GoMacro Bars: These bars are vegan and made with organic ingredients. They come in a variety of flavors and are a good source of protein and fiber. Check the sugar content of individual flavors, as some are higher than others.
Homemade Granola Bars: The best way to control the ingredients is to make your own granola bars. There are countless recipes online that allow you to customize the sugar content and add your favorite nuts, seeds, and dried fruit.

A common mistake hikers make is relying solely on granola bars for energy. While they can be a convenient snack, it’s important to supplement them with other nutrient-rich foods. Consider packing trail mix with nuts, seeds, and dried fruit, or bringing along some fresh fruit like apples or bananas.

Hydration is also crucial for preventing altitude sickness. Drink plenty of water before, during, and after your hike. Consider adding electrolytes to your water to help replenish lost minerals.

Let’s say you’re planning a hike to Ensign Peak in Salt Lake City. Instead of grabbing a sugary granola bar, pack an RXBAR and a handful of trail mix. Drink plenty of water throughout the day and consider adding an electrolyte tablet to your water bottle. This will help you stay hydrated and energized without experiencing the sugar crash that can worsen altitude sickness symptoms.

Another challenge is navigating the overwhelming selection of granola bars at the grocery store. It can be difficult to decipher the labels and identify the truly healthy options. Take your time, read the labels carefully, and don’t be afraid to ask for help from a store employee.

Remember, fueling your body properly is essential for enjoying your Utah adventures. By choosing low-sugar, nutrient-dense granola bars and staying hydrated, you can minimize your risk of altitude sickness and make the most of your time in the mountains. Don’t let a sugary snack ruin your hike. Be prepared, be informed, and enjoy the stunning beauty of Utah!