Nutrition bars options are almost as numerous as the shoppers who buy them. Some provide energy, others replace a meal, and others should be avoided at all costs. But, how to choose?
An article in the Times-Picayune by Molly Kimball, a registered dietitian in New Orleans, discusses which bars are best for different people and situations.
If a shopper wants to feel full for a long period, she said energy bars high in protein and low in sugar are a good choice. An energy bar that is low in protein and fat will help fuel exercise and aid muscle recovery after a workout because it is digested rapidly.
She noted it’s good to compare the protein in bars to the amount of proteins in other whole foods in order to gain perspective. An egg has 7 grams, and a 3-oz. chicken breast has 20. She said a bar with 10 grams of protein wouldn’t equal a meal replacement, but a bar with 20 grams would.
A low-carb protein bar is difficult to find, she said, noting a few bars have as few as 8 grams, but most have at least 12, and others have as many as 45 grams.
Sugar content can also vary greatly from none to more than 30. She cautioned the term “sugar” may not even be on the label, so shoppers should be on the lookout for other terms that denote sugar, such as brown rice syrup and evaporated cane juice. She also advised searching the label for sugar alcohols, such as maltitol and sorbitol, which provide fewer calories that sugar. While they don’t impact blood glucose and insulin as much as sugar, they can upset stomachs.
When in comes to fiber, she check the ingredient list for whole grains, nuts and seeds. Some bars contain isolated fibers, such as chicory root (aka inulin), which allows them to boost the fiber content. She said isolated fibers aren’t bad per se, but they don’t offer the same nutritional and satiety benefits as whole grains.
Fats are also a factor when it comes to selecting a nutrition bar, as Kimball noted many contain a high amount of saturated fat. Calories also come into play, with some bars containing 100 and others that have 400. She said 100 to 200 calories is appropriate to consider a small snack, 200 to 300 constitute as “more substantial snack,” and 300 calories or more equal a large snack or a meal.
Kimball concludes her article with a nutrition bar calorie counter, where she lists popular nutrition bars in order of calorie content. She separates them into sections of “More Protein, Less Sugar;” and “More Sugar, Less Protein.”