Nutrition Bars – Energy in a Wrapper?
by
Cathy Deics, Nutrition and Fitness Expert
A recent trip to the grocery store caused me to stop in my tracks when I saw a sign for the “nutrition” section. What does this say about all the other aisles? With names like Balance Bar, Carb Solutions, Atkins Advantage, Power Bar Pria, Clif Bar, and more, who could not be impressed, especially when coupled with pictures of runners, climbers and cyclists. Does this mean that by consuming nutrition bars I could have the incredible energy and powers of Wonder Woman?
Apparently my thinking was no different than many others according to Consumer Reports, Americans are spending more than $1.4 billion a year on such bars, responding to marketing claims of high energy less “waist”. But did you know that the Food and Drug Administration (FDA) sees the word “energy” as another word for “calories”? That’s right. Any food with calories is an energy food! So whether its 230 calories from a bar packaged in foil or a slice of peanut butter toast and a banana, our bodies know no difference. Despite this, an occasional nutrition bar can have a place in a healthy diet.
Unfortunately not all energy bars live up to their “good-for-you” image. The contents vary and most rely on vitamin and mineral fortification to distinguish themselves from basic candy bars. Let’s look at a few:
Omega Smart Heart
Considered a low-glycemic food (less likely to increase blood sugar) this bar contains some healthy ingredients including figs, dark chocolate, and flaxseed.
SOYJOY
This bar incorporates the entire soybean in order to provide all of soy’s reported benefits of high quality protein, fiber and isoflavones. According to the FDA, eating “25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease”. Soy protein is also known to enhance bone density as well as reduce the risk of certain cancers.
LUNA Tea Cakes
This new product harnesses the power of different teas and promotes its specific benefits. The Orange Blossom tea cake use white tea and contains beta-carotene, magnesium, copper, and B vitamins. Pomegranate Berry contains green tea, blueberries, pomegranates, vitamin D and calcium. Green tea, the most popular of teas, may reduce high blood pressure, slow the aging process by reducing free radical cell damage, reduce stress, and stimulate the immune system.
Perfect 10
For those following a gluten free diet, try the bar which offers the “perfect 10 product profile” of ingredients. This bar uses three fruits, three nuts and four seeds and is guaranteed gluten and lactose free. One of the four seeds is ground flaxseed, offering the heart-healthy omega 3 fats.
GOLEAN Roll! And GOLEAN Crunchy!
Kashi Company is known for its “seven whole grains on a mission” These bars are high in fiber and protein, which can promote weight loss through regularity and satiety.
It’s important to read the ingredients in nutrition bars. Look for those that don’t contain hydrogenated fats like palm kernel oil and for those whose sugar source is fruit juice or honey rather than processed sugar or corn syrup. High quality protein such as milk/whey, egg or soy would be a better source than low quality sources such as collagen or gelatin, which have fewer essential amino acids.
Although each person’s needs vary, there are certain universal parameters that apply to most people. The American College of Sports Medicine recommends 30-60 grams of carbohydrate per hour during exercise greater than 1 hour in length. This could be obtained through: 2 Hammer Gel packets, 4-6 Clif Shot Bloks, 2 Jelly Belly Sport Beans packages, 16-32 ounces PowerAde, 8-16 ounces fruit juice, 1/8 cup dried fruit or 1 small banana.
Don’t wait until Race Day to determine the effectiveness of your nutrition plan. Working with a Licensed Registered Dietitian who specializes in sports nutrition is a great place to start. She can review your current eating plan and assist you in creating an eating plan that not only is pleasing to your palate, but one that gives you optimal performance through food and supplements.
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