How to Choose a Nutrition Bar?

Answer 1

Nutrition bars, sometimes called “energy bars” or “protein bars” are popular with Americans for both snacks and meal-replacement products because of their convenience and portability. They are manufactured and marketed in many ways including weight loss (like Slim-Fast), improving athletic performance (Power Bars), and for women’s health (Luna Bars). Unfortunately, though, all of the claims on the labels aren’t necessarily true, so having a little knowledge before shopping can save you wasted time and money.

First, decide what you are using the bar for. If it is a meal-replacement or for fueling an athletic event, calorie content isn’t as much of an issue, but if you are hoping for weight loss or just a healthier snack than a Snicker’s bar, pay attention to the number of calories in each bar. Some can contain 250 calories (a regular size Snickers, by the way, contains around 270). A snack should be no more than 200 calories.

Next, read the ingredient list to locate the protein source. Those that list whey or casein protein as either the first or second ingredient contain nutritionally complete proteins. Whey and casein are portions of cow’s milk, however in most cases the lactose (milk sugar) has been removed. Soy is also a good source of vegetarian protein. Avoid those that use Gelatin or collagen as protein sources, particularly if you are using the bar for a meal-replacement. These lack an essential amino acid, so the protein is not nutritionally complete.

The amount of protein in the bar will vary depending upon your needs, but it is best not to exceed 20-25 grams per serving. More than that will not likely provide much benefit, and may just add to the calorie content of the product.

Watch the sugar content! Some energy bars are just vitamin-fortified candy bars and can contain a lot of sugar and calories. Especially avoid high-fructose corn syrup as a sugar source, as consuming this ingredient in excess has been linked to many health issues such as increased blood sugar and high blood pressure. Don’t be fooled by “healthy” sounding sugars either. Brown rice syrup is still sugar. On the Nutrition Facts Label, look for a product that contains less than 10 grams of sugar per serving.

Beware also of sugar substitutes and sugar alcohols, as some of these can produce unwanted intestinal distress. These include malitol syrup, glycol, mannitol, sorbitol and xylitol.

Be sure the product is also low in fat, particularly trans fatty acids. Look in the ingredient list for the words “partially hydrogenated fat” – code for trans fat. Also, avoid those that contain saturated fats, such as coconut oil, palm oil, and palm kernel oil.

Go for high fiber, particularly if you are looking for a product to curb your appetite. Fiber takes longer to digest and therefore staves off hunger cravings. It also helps keep blood sugar levels from spiking, causing a surge in insulin and then a resulting drop in sugar, which causes you to feel hungry again sooner. Search for a product with at least 3 grams of fiber.

Finally, keep in mind that your energy bar may include additional vitamins and minerals. Take these into account in your daily meal plan to ensure that you don’t exceed the recommended daily value for any one nutrient.

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