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The
Lowdown on Energy Bars
by Lisa
Drayeer, MA, RD for CyberDiet.com
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You
can't go into a drugstore or supermarket these days without
seeing a bunch of energy bars lined up next to the cash
register. The best part about these bars is the convenience
-- after all, they're neat, they're small, and you can grab
one during a work break. Over the years, manufacturers of
energy bars have made taste a priority, so the bars have
become more pleasing to the palate. No wonder they've become
more popular!
An
important point to consider: "Energy" is a synonym
for calories. So, in the general sense, all foods provide
you with energy. Energy bars by themselves won't give you
an extra boost in brain power or physical pep, unless you've
been skipping meals and snacks.
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Generally
speaking, energy bars
can be placed into 5 categories:
- Snack
Bars (like PowerBar Pria, Zone Perfect, Luna Bar, and
Balance Bar)
- Meal Replacement or Weight Loss Bars (Kashi Go
Lean Slimming system bars, Slim Fast Meal-on-the-Go bars)
- Performance Bars (High Carb Bars, such as PowerBar's
original performance bar and the Clif Bar, and High Protein
bars, such as PowerBar's Protein Plus and Met Rx Protein
Plus).
- Low Carb Bars (Atkins, Diabetics Choice Bars)
- Bars for Women (EAS's Results for women; Natural
Vitality's "New You" bar)
As you can see, there are lots of bar categories to choose
from, and the variety in each is endless. Before you take
your next bite, take a look at some of the tips as wel as
the table below on what to look for in an energy bar:
|
Name
|
Calories
|
Fat
|
Sat
Fat
|
Calcium
|
Fiber
|
Pro
|
Carb
|
|
Pria
|
110
|
3
|
2.5
|
30%
|
<1
|
5
|
17
|
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PowerBar
Original Performance
|
230
|
2
|
0.5
|
30%
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3
|
10
|
45
|
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Met-RX
Protein Plus
|
290
|
4
|
3
|
70%
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3
|
32
|
31
|
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Natural
Vitality's New You
|
170
|
3
|
1.5
|
37%
|
3
|
10
|
26
|
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Odwalla
Bar
|
240
|
5
|
1
|
25%
|
3
|
16
|
31
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EAS
Results for Women
|
190
|
6
|
2
|
30%
|
4
|
11
|
28
|
|
Cliff
Bar
|
240
|
4
|
1
|
25%
|
5
|
10
|
41
|
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Power
Bar Protein Plus
|
290
|
5
|
2.5
|
40%
|
1
|
24
|
38
|
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Kashi
Go Lean
|
280
|
5
|
3
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2%
|
7
|
14
|
47
|
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Met-Rx
|
320
|
2.5
|
0.5
|
70%
|
0
|
27
|
48
|
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Genisoy
|
230
|
4.5
|
3
|
25%
|
2
|
14
|
33
|
|
Promax
|
290
|
6
|
3.5
|
20%
|
1
|
20
|
38
|
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Balance
|
200
|
6
|
3.5
|
10%
|
<1
|
14
|
22
|
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Luna
|
180
|
4
|
3
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35%
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2
|
10
|
26
|
|
Mojo
|
200
|
7
|
0.5
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6%
|
2
|
9
|
25
|
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Diabetic's
Choice
|
240
|
10
|
4.5
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15%
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<1
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20
|
3
|
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Pure
Protein
|
260
|
4.5
|
3.5
|
80
|
1
|
31
|
27
|
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Zone
Perfect
|
210
|
7
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3.5
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4%
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2
|
14
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24
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Calories:
Energy bars range in calories from about 100 to 300. If
you are not using them as a meal replacement, they can sabotage
your best efforts at losing weight if you don't read labels
carefully. (Kashi Go Lean's cereal slimming system bars,
for example, contain 280 calories and 5 grams of fat; Met-Rx
bars have 320 calories)
If you're having these bars as a snack, choose one on the
lower range of the calorie spectrum. PowerBar Pria is an
example of one that tastes great, and at only 110 calories,
it won't make a big dent into your daily food budget.
Carbohydrates:
Carbohydrates are the main fuel source for the muscles and
brain, and play an important role in the diet. Some bars
have as little as 3 grams of carbohydrates, whereas others,
like the Clif bar, have 41 grams. This is more carbohydrates
than what you would get in 3 slices of bread. More than
30 grams is not necessary for a snack, unless you plan to
engage in long periods of exercise. (Since carbs are the
primary source of fuel for the muscles, they are very important
during endurance events, such as marathons, or even long
basketball games. The PowerBar performance bar has 45 grams
of carbs and is very low in fat (only 2 grams).
Protein:
Some like Met-Rx Protein Plus, have over 30 grams of protein--more
than a deck of cards worth of chicken or meat. This much protein
is generally not necessary, but it can be helpful if you are
doing muscle-building exercise, to help the wear and tear
of the muscles. PowerBar's Protein Plus has 4.6 grams of glutamine,
which can help to rid the muscles of excess lactic acid (Lactic
acid is formed during high intensity exercise, when the muscles
lack oxygen, and it can interfere with the muscle's ability
to contract). Some bars, like Genisoy, offer soy protein as
the main protein source. Soy has been shown to help lower
cholesterol levels, and possibly protect against other diseases.
Vitamins:
While it's true that you don't have to get your vitamins
from energy bars, they can offer you nutrition that you
would otherwise not get from foods. Most have 25-100% of
the Daily Value of several vitamins and minerals. For example,
if you don't like dairy foods, you can get the amount of
calcium in one serving of milk (300 mg) in one Pria bar.
It also contains 20% of the Daily Value of Iron, and 60%
of daily folate requirements, an important vitamin that
can help protect against neural tube defects in a growing
fetus, as well as heart disease.
Fiber:
Choosing a bar that's high in fiber can be difficult. But
if we're watching our weight, fiber is a big bar bonus,
since it keeps us full, without contributing excess calories.
Kashi Go Lean, EAS Results for Women, and PowerBar Harvest
all make the grade.
Energy
Bar Guidelines
Watch
calories and fat - up to 300 calories and 10 grams of fat
is reasonable for a meal replacement, but cut that in half
for a snack.
Choose a bar with at least 30 grams of carbs if you plan
to engage in long periods of exercise. (Same for protein,
if you're working those muscles)
Look for vitamins and minerals that you wouldn't get from
foods (like calcium and iron)
Limit saturated fat to 3 grams or less per bar.
Go for bars with 3 grams of fiber, for weight control.
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Lisa
Drayeer, MA, RD is the Director of Nutrition Services
for Cyberdiet.com.
Lisa has provided nutrition counseling to clients, has
written material for books and health Web sites, and
has appeared in several national magazines and on television
as an expert in the nutrition field. |
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