Energy Bar Review by Lisa Drayeer, MA, RD for CyberDiet.com

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.

5 Categories of Energy Bars:

#1 Snack Bars (like PowerBar Pria, Zone Perfect, Luna Bar, and Balance Bar)

#2 Meal Replacement or Weight Loss Bars (Kashi Go Lean Slimming system bars, Slim Fast Meal-on-the-Go bars)

#3 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).

#4 Low Carb Bars (Atkins, Diabetics Choice Bars)

#5 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:

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.

5 Tips for Buying Energy Bars

• 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.

Other Weight Loss Articles:
Eating for Energy
Energy Bar Review
Low Fat Food Tips
Tips to Stop Snacking
Artificial Sweeteners - Are They Safe?
Healthy Holiday Meals

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.