It used to be that only athletes ate energy bars. Wrapped in shiny packages, these portable pieces of carbohydrate fuelled marathoners and triathletes to the finish line. But the original PowerBar, launched in 1987, has evolved. With names like CarbZone, Oat-Rageous, Protein2Go, Body For Life and Optimum Energy, today there's a bar for anyone looking for an energy boost.
You'll find them in groceries, pharmacies, health-food stores, sporting-goods outlets, corner stores, even gas stations. Packages boast energy bars that are high protein, low carb, tailored for women and made for active people. Convenient, yes, but are they good for you?
Many people think an "energy" bar will immediately make them feel energetic. Not true. Energy bars won't boost your energy level any better than real food. The "energy" in energy bars refers to the calories they contain. Depending on which bar you choose, you might be scarfing more calories than you think -- and more than you need. For example, a Tri-O-Plex High Protein Food Bar packs 440 calories. That's a pretty high-calorie snack if you're not very active.
With the exception of protein-packed bars, most energy bars provide 200 to 250 calories -- not bad for a mid-day snack. But it's not enough if you're swapping a meal for an energy bar. While many are fortified with vitamins and minerals, energy bars don't have the disease-fighting phytochemicals found in whole grains, legumes, fruit and vegetables.
That's not to say there isn't a place for energy bars. If you're on the go, they're a handy way to boost flagging energy and prevent hunger between meals. If you're too busy to sit down to a meal, an energy bar with a piece of fruit is better than going without. If you need to sustain energy during a workout, an energy bar will supply your muscles with carbohydrate.
But with so many different energy bars to choose from, how do you know which one is right for you? First, consider its purpose. Are you looking to boost energy before a workout? To curb appetite mid afternoon? To provide protein after weight training? Here's how energy bars differ.
High-carb bars
These low-fat bars provide 230 to 290 calories, have less than 10 grams of protein, and are fortified with vitamins and minerals. Examples are Clif Bar, Nature's Path Optimum Energy Bar, PowerBar, PowerBar Harvest, Kellogg's Vector Energy Bar. Most deliver 40 to 45 grams of carbohydrate from ingredients such as sucrose, glucose-fructose, fruit-juice concentrates, brown-rice syrup, and whole grains. Some high-carb energy bars pack as much as five to eight teaspoons of sugar. That's enough carbohydrate to fuel a long run or bike ride, but too much if you're looking for a pick-me-up at your desk.
Moderate-carb bars
Compared to their high-carb cousins, these have less carbohydrate, more protein and more fat. Examples are Body for Life, Greens+ , Life Brand Shapers, Myoplex Lite, PowerBar Triple Threat, ReBar, Zone Perfect. Most provide 180 to 250 calories, 20 to 25 grams of carbohydrate, 10 to 15 grams protein, and five to eight grams of fat. Based on research from Ohio State University, a moderate-carb bar might be a good choice for a mid-day snack. The study found that a moderate-carbohydrate bar (Balance Bar) didn't raise blood sugar levels as quickly as a high-carb bar (PowerBar). The extra protein and fat may slow digestion, resulting in a sustained release of energy.
High-protein bars
These bars tend to be larger than other energy bars. Examples are Detour, Life Brand High Protein Energy Bar, Meso-Tech, PowerBar ProteinPlus, Promax, Protein2Go, Whey Delicious. Most contain 25 grams of protein from soy or whey (a milk protein), but some have as much as 35 grams (the amount of protein in five ounces/140 grams of chicken). Along with the extra protein comes extra energy -- in the form of calories. High-protein bars deliver anywhere from 300 to 440 calories each. These bars are for people lifting heavy weights at the gym; they're not for busy moms or people wanting to lose weight. While protein needs increase with exercise, most active people already get more than they need from foods.
Low-carb bars
These bars appeal to people wanting to lose weight. Examples are Atkins Advantage, MyoPlex Carb Sense, PowerBar ProteinPlus Carb Select, SlimFast CarbZone, ThinkThin! Low Carb Diet. Many boast "only 2 grams net carbs" or "3 grams impact carbs." This refers to the grams of total carbohydrate that's left after you subtract the grams of fibre and sugar alcohols (artificial sweeteners). Sugar alcohols don't raise your blood-sugar level as quickly as sugar, but they still have calories. Most low-carb bars have 200 to 250 calories (SlimFast CarbZone has only 100 calories because it's half the size
of other bars.) If low-carb bars help you lose weight, it's because they provide automatic portion control.
(Starting Dec. 12, low-carb claims will no longer be permitted on food labels because of the introduction of new nutritional labelling regulations.)
Bars for women
Women's bars, such as Clif Luna Bar, PowerBar Pria, are generally smaller and provide fewer calories (170). They're also fortified with extra folic acid and calcium. For example, one Clif Luna Bar provides one-quarter of a day's requirements for calcium (297 milligrams) and folic acid (0.1 milligrams).
Soy bars
Their claim to fame is their 14 to 18 grams of soy protein. Examples are Genisoy, SoyOne Bar. Studies have shown soy protein can lower elevated blood cholesterol, but whether a daily soy bar can ward off heart disease or cancer remains to be seen.
Energy bars and a healthy diet
Energy bars are not created
equal. Some are loaded with refined sugar, while others deliver too much artery-clogging saturated fat. Saturated fats such as
palm kernel oil and coconut oil are added to many energy bars to prevent their coatings from melting all over your hands.
Here are some tips to help
you fit energy bars into a healthy diet.
Read labels. Avoid bars made with hydrogenated oils, palm kernel oil and coconut oil. Look for products made with whole grains and high quality proteins such as whey, casein and soy.
Choose a bar with 20 to 45 grams carbohydrate (depending on your activity level), at least three grams of fibre, and no more than two grams of saturated fat.
If you're eating a bar as a meal, choose one with 300 calories and pair it with fruit, yogurt, or soy milk.
Drink 375 to 500 ml (1½ to two cups) of water with an energy bar to help aid digestion.
Don't overdo it. Bars can't compare with nutrient-packed foods such as fruit, vegetables, whole grains and lean protein.
If you're unwrapping bars more often than you're sitting down to meals, it's time to adjust your eating plan.
Leslie Beck is a Toronto-based dietitian. Her newest book is Healthy Eating for Preteens and Teens: The Ultimate Guide to Diet, Nutrition and Food. Visit her website at http://www.lesliebeck.com.
Leslie Beck