Guide to Selecting Optimal Energy Bars
In today's fast-paced world, supermarket shelves groan under the weight of snack or meal replacement bars that celebrate their nutritional prowess. But be wary—the bars you snatch up might not be as nutritious as advertised.
Cleveland Clinic, a leading non-profit academic medical center, offers some guidance to help you discern the best healthy bars from the ocean of options.
The Appeal of Healthy Snack Bars
Our busy lives often compel us to crave swift, on-the-go options like healthy snack bars. You might reach for something with nutrients to boost energy, suppress hunger, or fuel your body.
According to dietitian Beth Czerwony, "Health, weight loss, performance, and nutrition bars aren't intended to replace a well-balanced meal. Yet, in our hectic existence, they can provide some assistance in filling those nutritional gaps." However, you'll need to make judicious choices.
Picking the Best Healthy Bars
When perusing the snack bar aisle, keep your eyes trained on the ingredients list before diving into the nutrition facts. Manufacturers may sneak in extra fat, sugar, and chemicals to make the bar look healthier, even when it isn't.
A word of caution: a health bar is akin to snacking on a candy bar if it harbors hidden ingredients that don't belong in a healthy snack.
Fiber and Protein: What to Seek and Avoid
Look for fiber and protein in your snack bars, and steer clear of high levels of sugar and fat. An intelligent blend of nutrients will maximize the benefits and fuel your body optimally.
Regardless of the type of bar you're hunting for, bear these strategy suggestions in mind:
Consider the Ingredients
When poring over the ingredient list, be on the lookout for excess fat, sugar, and other potentially harmful additives. All might obscure the true value of your healthy snack.
Determine Your Purpose
Are you seeking a bar rich in carbs and protein? Or a quick breakfast or meal replacement?
Certain bars have increased protein, while others fortify performance with additional antioxidants or unique ingredients.
For healthy meal replacement bars, select a product that boasts at least 300 calories and 10 grams of protein per bar. This ample calorie and protein content can aid in sustaining energy and blood sugar levels during the day.
Assess the Fat Content
Many of these bars boast high amounts of fat and sugar. If you're replacing a meal, the bar should contain no more than 4 grams of added sugars and 4 grams of saturated fat.
If you're merely snacking, opt for bars with no more than 2 grams of added sugar or 2 grams of saturated fat. Excessive fat and added sugars can escalate the risks of heart disease, diabetes, and arthritis.
Focus on the Sugar Content
Sugar alcohols are a common ingredient in energy bars and gels because they contain fewer calories than sugar. Manufacturers frequently use sorbitol, xylitol, isomalt, mannitol, etc. However, recent research shows that high amounts of sugar alcohols might increase your risk of cardiovascular disease. It may be difficult to evade sugar alcohols in bars touting a "sugar-free" label. Czerwony suggests limiting your intake of sugar alcohols to avoid experiencing cramping, bloating, or diarrhea. Our bodies metabolize sugar alcohols slowly due to their incomplete breakdown.
Look for Fiber
Seek out a product with at least 2 to 3 grams of dietary fiber per bar. However, be watchful—some products may boost fiber artificially with ingredients such as chicory root. This could result in unwanted added ingredients and potentially undesirable side effects such as gas. Opt for natural fiber from fruits, vegetables, and nuts, which provide your body with wholesome nutrition.
Czerwony warns against consuming a fiber-rich bar before or during rigorous exercise. It could increase the risk of stomach upset or cramps due to fiber's difficulty in digestion. Aim for fiber content of less than 3 grams per bar during physical exertion.
Be Protein-Wise
Plenty of bars boast lofty protein content, claiming to be "performance-enhancing." If you're using the bar as a meal replacement, 10 grams of protein should suffice. If you're snacking or supplementing a meal, the bar should have 5 grams or less of protein.
Your muscles require some protein to grow and heal, but excess protein consumption isn't necessarily advantageous. Your body can only store a certain amount of protein. The extra gets discarded.
The Final Word?
Health bars can supplement your nutrition, but they shouldn't replace a wholesome diet. For optimal health, you need a balanced diet comprising fruits, veggies, whole grains, healthy fats, and lean protein in their most natural forms. Should you seek a product to help you meet nutritional needs, the right bars can fill that role.
"A conscientious study of the ingredient list and careful reading of labels can empower you to make better decisions," reiterates Czerwony. "Incorporating these bars into an existing healthy diet can help you stay energized throughout the day."
- In a fast-paced world, where swift, on-the-go options like healthy snack bars are appealing, it's crucial to make judicious choices, as manufacturers may disguise extra fat, sugar, and chemicals in the bars to seem healthier.
- A thoughtful blend of nutrients in your snack bars, such as optimal levels of fiber and protein, will maximize benefits and fuel your body optimally. When evaluating snack bars, consider avoiding high levels of sugar and fat.
- Incorporating healthy snack bars into an existing balanced diet can help maintain energy throughout the day, as long as the bars are supplementing the diet and not replacing a wholesome diet consisting of fruits, vegetables, whole grains, healthy fats, and lean protein in their natural forms. Careful reading of labels and a conscientious study of the ingredient list can help you make better decisions.
