Other issues of Nutrition Advisor

How much punch are you getting out of your power bar?

"Natural." "Nutritious." "Wholesome ingredients." "Packed with protein." You've seen the claims. Today's market is booming with various protein bars, energy bars and meal replacement bars. The question is, how substantial are their health claims? Are these bars full of nutritional value, or are they really just dressed-up candy bars?

With so many different options, what should you look for when choosing a bar? Here are a few things to keep in mind when roaming the energy bar aisle.

Here's looking at labeling
Bars are convenient, portable and provide easy access to calories and nutrients when you're short on time. When choosing from the many varieties, make sure to use your label reading skills.

• Calories:  Most energy bars range between 100 to over 300 calories. Depending on what your goals are, you'll want to make sure to check the label and serving size to see how many calories you are actually consuming. These calories should be incorporated into your daily needs and vary depending on your activity level.
• Fat:  Many bars will have a moderate amount of fat as an energy source. Bars with 4 or less grams of fat per 230 calories are your best bet since too much fat slows down digestion and can also upset your stomach. In addition to the total amount of fat in the bar, it's also important to pay attention to the type of fat used.
  Saturated fats such as hydrogenated oils (coconut and palm kernel oil) are artery clogging and can increase your risk for heart disease and certain types of cancer. On the label, ingredients are listed in order of quantity used. Selecting bars with these saturated fats listed as one of the top three ingredients may not be your best choice. Look for bars that are made with less saturated fats, such as canola, vegetable or peanut oils.
• Carbohydrates:  Most bars contain a mixture of simple (brown rice syrup, high fructose corn syrup) and complex (rice, oats, maltodextrin) carbohydrates. Carbohydrates are digested into glucose and provide a source of energy for working muscles. Many energy bars used by active individuals contain between 20 and 50 grams of carbohydrates, which is generally what your body requires during an hour of exercise.
• Protein:  Quality, not quantity is the name of the game when it comes to protein. A high quality protein is one that can provide you with the necessary essential amino acids to support growth and health. Most energy bars get their protein from whey or casein, which are milk proteins. Some energy bars now include soy as a nondairy source of protein.
  At least 50 grams of protein per day are recommended for most individuals, however, active people may require 60 to 70 grams a day. As a meal replacement, a higher protein bar may be a better choice for those days when you don't have time to make a turkey sandwich.
• Vitamins/minerals:  In addition to the energy provided by these bars, many are also fortified with a hefty dose of vitamins and minerals. Although nothing takes the place of whole grains, fruits, vegetables and dairy products, a fortified energy bar can help replace what you're not getting in food.

What else should you keep in mind?

• Water.  Make sure to drink plenty of H₂O when eating an energy bar. At least 12 to 16 ounces of water are suggested to aid in the absorption of the nutrients and to keep you hydrated.
• Moderation.  Although these bars can provide an easy way to make up for a missed meal or provide an energy boost, don't overdo it. If you are unwrapping more bars than you are sitting down to meals, it's time to rework your eating plan. Remember they are a supplement to a well-balanced meal plan, not their own food group!

The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New Haven Hospital. For information, contact the Nutrition InfoLine at (203) 688-2422.

Related links and other online resources:

• "Homemade energy," Titan Support Systems, Inc.
• "Taking the bar: Bars are good portable food for endurance running," Liz Applegate, PhD, nutrition columnist and editor Runner's World and faculty at University of California at Davis, 1998.
• "Bar exam: Energy bars flunk," Bonnie Liebman and David Schardt, Nutrition Action Health Letter, December 2000.
• American Dietetic Association

Other issues addressed by Yale-New Haven Nutrition Advisor:

• What about caffeine?
• Dietary guidelines
• Eating for heart health
• Outstanding antioxidants
• Tea time: go for the green
• Microwave mania
• Coffee drinks
• Nuts are good for you
• Mom was right about breakfast
• A glass of red wine a day keeps the doctor away
• Let's get physical, summer activities

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.