In truth, some energy bars are good, and some aren’t. It depends on the company involved and the benefits you need.
According to ABC News, “There are very few standards placed on nutrition bars. In 2001, an independent testing company analyzed energy bars and found that 60 percent of the bars tested failed to meet label claims concerning calories, carbohydrates, fat, protein, sugars, and other ingredients.”
The good news is that there's plenty of news and reviews on bars. For example, Prevention has suggested five different options: ProBar Fruition Strawberry, Granola Girls Bear Naked Grain-Ola Tropical Fruit, Cliff C Apple, Kind Fruit & Nut Delight, and Lärabar Banana Bread.
But it’s important to know how to do your own research in the way of energy bars. Experts say that there are seven things that you should look for when it comes to choosing that perfect bar.
Here’s the list.
- Whole Grains
One thing to look for in an energy bar is whole-grain oats. According to Fit Day, these are found in many energy bars. They offer a good source of both carbs and fiber, which add to satiety, or a sense of fullness. That said, the experts at Fit Day say to be aware that wheat flour and whole-wheat flour are not the same. Wheat flour without the “whole” in front of it is said to be another way of saying “white flour.”
- Protein
- Nuts and Seeds
- Sugar and Fiber
It’s no secret that energy bars can be a great way to pack in the protein. That said, you may not need as much protein as an energy bar offers.
According to Runner’s World, you don’t need an energy bar that contains a massive amount of protein, like 30 grams. However, finding a bar with a moderate amount of protein can be a good thing. Experts say that this can make you feel more satisfied. And if you’re looking for a post-workout option, Runner’s World says to consider a bar with between six and 20 grams of protein. This can help you to recover from exercise.
Nuts and seeds were once considered a fattening treat. But these days, they’re said to possess potent health benefits.
According to Fit Day, nuts and seeds contain three important nutrients: “good fats,” protein and fiber. In other words, fat in energy bars that contain nuts and seeds is good because nuts and seeds contain beneficial types of fats. So go ahead, load up on these natural finds. As long as you’re not allergic, your body will love it.
The ultimate energy bar will contain fewer grams of sugar and a greater amount of fiber. According to SF Gate, this is why you should steer clear of energy bars that contain both a lot of sugar and not much fiber. SF Gate reports that the American Dietetic Association recommends looking for servings that contain no more than 18 grams of sugar.
- Fortification
- Meal Replacement Vs. Snack
When it comes to energy bars, it’s important to keep nutrition in mind. This means looking for a bar with appropriate fortification.
"Some are not much different than candy bars, but they should have less sugar and less fat," nutritionist Heidi Skolnik tells ABC News. "You really have to look at the label. Energy bars are simply a portable way to deliver energy in the form of calories."
While Skolnik says that energy bars can be helpful, she says to use caution in eating more than one bar a day. This can pack in too many nutrients.
"Bars contain fortified nutrients, which if you have an energy bar, eight ounces of fortified orange juice and a multivitamin for breakfast, you have already overshot many of your nutrient needs for the day," she adds. "And you can have too many vitamins. Too much vitamin A can lead to liver damage."
Remember this when you’re making your choice. After all, your goal is to promote and protect your health, not harm it.
Generally speaking, there are two types of energy bars -- meal replacements and snacks. Knowing the difference is important.
According to Spark People, meal replacement bars can be used to replace lunch, ideally. And this quick replacement can become all-encompassing by adding veggies and a dairy product. This kind of bar should contain between two and three hundred calories and three grams of fiber or more. Plus, you don’t want it to contain more than 30 percent of your recommended daily allowance of vitamins and minerals (which goes along with what we just told you in the way of fortification). The breakdown should be about 20-40 grams of carbs, 10-23 grams of protein, and 10 or fewer grams of fat.
That said, finding a snack bar is a different story. According to Spark People, snack bars should be used to keep you both full and energized between meals. These should contain 100-200 calories and one gram of fiber or more. They should have fewer than 15 grams of sugar and 20 percent or less of the recommended daily amount of vitamins and minerals. This all breaks down to 10 to 25 grams of carbs, five to 15 grams of protein and seven or fewer grams of fat.
- Additives
You need to know exactly what’s in the bar you choose when it comes to additives. According to Spark People, some of these additives can be herbal or weight-loss promoting agents. And because laws regulating these additives don't exist, they can interact with medications and cause side effects. So know exactly what’s in the bar you choose. Ask your doctor or pharmacist about unfamiliar ingredients. This is the best way to protect your health.