Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors & Diabetes
High glycemic impact — occasional choice only. Glycemic load of 27.9 per 100g.
✅ Nutrition data verified · GL 27.9/100g · GI 51.9 · TIER 3 ⚠️ GI: Subcategory Estimate
GI estimated from food subcategory average — not directly tested on this food. [1] [3]
Blood Sugar Response
The Numbers at a Glance
How It Stacks Up in Its Family
The sodium figure here is the family ceiling — 486 mg per 100g, about 71% above the family average, where variants run 16-486 mg per 100g. On protein, this version lands mid-range: 17.9 per 100g, inside a family spread of 4.2 to 18.6 per 100g.
Glycemic load across the 28-item Snacks group runs 21.7 to 38.9 per 100g, so the version matters as much as the food. Closest variants worth comparing: QUAKER, chewy, Soft, Soft.
What to Watch For
⚠️ High Sodium
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provides 228mg of sodium per serving — significant relative to the ADA's daily recommendation of <2,300mg. High sodium intake can raise blood pressure, compounding cardiovascular risk in diabetes. If you eat this food, balance it with lower-sodium choices throughout the rest of the day.
ADA recommends <2,300mg sodium per day for most adults with diabetes. Diabetes Care, 47(Suppl 1), 2024.
Glycemic Load by Serving Size
| Portion | Weight | Carbs | Glycemic Load | Verdict |
|---|---|---|---|---|
| ½ Serving | 24g | 14.3g | 6.7 | Friendly |
| Standard Serving | 47g | 28.0g | 13.1 | Moderate |
| Restaurant Portion | 94g | 56.0g | 26.2 | High |
GL ≤10 = Low (Friendly) · 11–19 = Moderate · ≥20 = High (Limit).
The page-level verdict is based on GL per 100g; this table shows how portion size changes the actual GL you get.
Better Alternatives
🍿 Snacks, pork skins, barbecue-flavor
GL 0.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, pork skins, barbecue-flavor & diabetes →🍿 Snacks, beef sticks, smoked
GL 2.8/100g — Low GL
Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef sticks, smoked & diabetes →🍿 Snacks, beef jerky, chopped and formed
GL 4.8/100g — Low GL
Fiber 1.8g/100g. Rated diabetes-friendly — lower glycemic impact than your current selection.
Snacks, beef jerky, chopped and formed & diabetes →🍿 Formulated Bar, SOUTH BEACH protein bar
GL 16.1/100g — Moderate
Fiber 7.3g/100g. Lower glycemic impact than your current selection.
Formulated Bar, SOUTH BEACH protein bar & diabetes →Practical Guidance
💡 Half Portion, Full Satisfaction
A half serving significantly reduces the glycemic load. Use it as a side, not the main event, and bulk up your plate with vegetables.
💡 Balance Sodium
Pair with low-sodium foods throughout the rest of your day. Fresh herbs and spices can replace salt as flavoring.
💡 Check Your Own Response
Individual blood sugar responses vary. Use a glucose meter to understand how this food affects you personally.
💡 Glycemic Load Over Glycemic Index
GL accounts for both the speed AND amount of carbohydrate, making it more practical for real-world eating than GI alone.
Explore More in Snacks
Questions People Ask
Can granola bar KASHI GOLEAN crunchy mixed flavors fit into a diabetes meal plan?
granola bar KASHI GOLEAN crunchy mixed flavors should be limited for diabetics. A GL of 27.9 is firmly in the high range. If it's a food you love, try reducing the portion dramatically or swapping for a lower-GL version.
How much GL does granola bar KASHI GOLEAN crunchy mixed flavors have per serving?
Per 100g, granola bar KASHI GOLEAN crunchy mixed flavors has a GL of 27.9. This means one standard serving (47g) provides approximately 13.1 GL — which is high.
Does granola bar KASHI GOLEAN crunchy mixed flavors spike blood sugar?
After eating granola bar KASHI GOLEAN crunchy mixed flavors, you can expect a high blood sugar response. The GL of 27.9 means a significant spike. This can vary based on what else you eat with it.
Is the GI value accurate?
The GI of 51.9 for granola bar KASHI GOLEAN crunchy mixed flavors is estimated (Tier 3), not directly ISO-tested on this specific food. It is based on the weighted average GI of foods in the Snacks category from the International GI Tables (Atkinson et al., 2021). Actual GI may vary by variety, ripeness, cooking method, and individual response. We display estimated values with full transparency so you can make informed decisions.
Can portion control make this food work?
Yes — half a standard serving of granola bar KASHI GOLEAN crunchy mixed flavors reduces the glycemic load substantially. At GL 27.9 per 100g this is a dense source, but a half portion makes a meaningful difference. The key is mindfulness: use it as a side dish, not the main event, and fill most of your plate with non-starchy vegetables and lean protein.
Is the sodium level a concern?
granola bar KASHI GOLEAN crunchy mixed flavors contains 228mg of sodium per serving — approaching the ADA's recommendation of <2,300mg daily. High sodium intake can raise blood pressure, compounding cardiovascular risk — the leading cause of death in people with diabetes. If you eat this food, balance it with lower-sodium choices during the rest of the day. Fresh herbs, spices, and citrus can replace salt as flavoring.
References & Data Sources
Data Tier: TIER 3 — estimated from category average
Glycemic Index (GI): 51.9 — subcategory_avg:Snacks. Source: International GI Tables (Atkinson, Brand-Miller et al., Diabetes Care, 2021). University of Sydney GI Research Service.
GL (per serving, 47.0g) = 27.9 × 47.0 ÷ 100 = 13.1
Nutrition Data: USDA FoodData Central, SR Legacy Release (April 2018). FDC ID: 173144. Data are in the public domain (CC0 1.0).
GL Classification: ≤10 = Low (Low GL), 11–19 = Moderate (Eat in Moderation), ≥20 = High (Limit). Based on University of Sydney Glycemic Index Foundation classification.
⚠️ GI value is estimated, not directly ISO-tested on this specific food. Actual GI may vary by variety, cooking method, and individual glycemic response.
Cite this page: GlycemicWise. “Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors — Glycemic Load & Diabetes Reference.” GlycemicWise, July 2026. https://glycemicwise.com/foods/snacks-granola-bar-kashi-golean-crunchy-mixed-flavors/
Dietary reference — not medical advice. This page provides evidence-based dietary reference information for general educational purposes. It is not a substitute for professional medical advice, diagnosis, or treatment. Individual blood sugar responses vary significantly. Always check your blood glucose to understand your personal response to foods, and talk to your doctor or a registered dietitian before changing your diet. Data sources are cited above and publicly available from the USDA and the University of Sydney Glycemic Index Research Service.