To Bar or Not to Bar: Deciphering the Nutrition Bar Game

Society would have you believe that “carbohydrate” is a four letter word. Without going straight into preacher mode, it must be said that carbohydrates are an important part of one’s daily diet, and integral in forming a healthy body. But with the current protein craze sweeping the aisles of our grocery stores and the minds of calorie counters, many are turning to specially targeted food alternatives to stimulate their diets. One of the most widely advertised alternatives are nutrition bars. Reading the bold print and turning a blind eye to the nutritional info on the wrapper, those bars would have you believe that they are an ideal meal substitute, packed tightly with all the protein a growing Atkins advocate craves, and completely devoid of those terrible no good very bad four letter carbs. The problem, however, is that there are so many different bars, advertising so many varying plusses and minuses that it has become an impossibility to determine which ones are good, and which ones will do little to help you reach your nutritional goals. In the barest, most general terms, the bars that advertise (and deliver) a high protein, low carbohydrate (and low fat) count are the select few that can be an alternative to a low calorie meal. Yet too often those same high protein bars are loaded with saturated fats and calories; yes calories, that evil word that the angry carb mob would like you to forget about. There are three basic types of bars: Carbohydrate-based Energy Bars (otherwise known as sports bars; Clif and Power are the two biggest bars of this kind.), High Protein Bars and “Low Carb” Bars. When choosing between the three be sure to know the goal of your dietary decision. If you are using the bar to boost workout performance, a Carb-heavy Energy bar would be the ideal choice. If you are looking for an extra option in your protein hunt, then a High Protein Bar is the way to go. When summarizing your bar needs keep this criterion in mind: Size: Bars vary in sizes, and because of this, will vary in nutritional numbers. Just because an over-sized bar advertises a high protein ratio, does not mean it is any better than a smaller bar with an equivalent protein-to-calorie ratio. In the end, as it has been discussed, it is the calorie count that ultimately will determine the quality of the bar. Fats and Saturated Fats: All food has some fat in it; fat is an essential part of one’s diet as it helps to regulate metabolism. Energy/ Sports Bars tend to have a lower fat count, while meal-replacement type bars tend to have a higher fat count. Saturated Fats are the kind that must be avoided at all costs. The daily recommended average is not very high, and some bars (i.e. the Atkins Bars) can account for a higher percentage then necessary. Be careful to read the label of your nutrition bar. Protein: A necessary part of protein bars, as expected. Any bar that offers a protein level higher than 20 grams is considered a Protein Bar. However, make note that the protein should account for less than 20% of the total calories. Carbohydrates: An energy/ sports bar should have a higher percentage of carbs as they are necessary in sustaining and maintaining energy during exercise. Protein bars should have a smaller percentage of carbohydrates. The carb ratio breaks down like this: less than 10 grams should mean it's a protein bar, 20-25 grams means meal replacement, and over 30 means an energy bar. Taste: This has become a much more significant criterion as competitors race to make their bars taste better. This is dangerous ground as better taste often means suspicious ingredients. Put a better way, a double chocolate Protein Bar is not going to be as healthy as a wheat germ Protein Bar. Be judicious and practical when weighing taste over health. Society has morphed into a high intensity, on-the-go world of immediate gratification and immediate results. Nutrition bars, when chosen correctly, can offer a quick, healthy, stimulating alternative to your diet or daily appetite. As always, be careful both what you wish for, and what you read. Health food should not generally taste good. If you are eating the most scrumptious power bar of your life, chances are good that your meal replacement would be just as well served at 7-11. A well-balanced meal will always trump the meal replacement bar when it comes to your overall health. If you must replace your meal, replace it with a bar that has a low calorie and low fat count, and a high percentage of whichever categories that you need: exercise dictates carbohydrates, weight loss and muscle growth dictate protein. And if you just cannot figure out which nutrition bar is right for you (And who would blame you?), side with indulgence, and head to the candy aisle. It’s always easier on the candy aisle.