I rely on certain energy bars as snacks or even as parts of meals if I'm pressed for time, and they offer ease and convenience that I often need while running from one job to the next. Not all energy bars are created equal, however, so I want to offer some recommendations that you can use when shopping for your next favorite snack.
I usually recommend energy bars as snacks and not entire meals, but if you are using an energy bar to replace a meal I recommend pairing it with additional foods, such as a piece of fruit and some sliced organic cheese.
#1 Check the ingredient list.
Most people check calories or fiber in their bar, but the first place I teach my clients to look is the ingredient list. It doesn't matter if your bar is a good source of protein if it's also full of artificial ingredients and fake chemicals. I usually recommend fruit and nut-based bars such as Lara brand because they are made up of very simple, real ingredients: nut, fruit and spices. (In fact, you could make your own at home with a good food processor.)
Watch out for lots of added sugars (key words: syrup, high fructose corn syrup, sucrose, fructose, honey, etc.), artificial sweeteners (sucralose, acesulfame K, saccharin, aspartame), and partially hydrogenated oils. Also be wary of soy and vegetable oils, as these are more inflammatory and usually made with genetically modified crop. (Most soy grown in the US is GMO.)
The first three ingredients listed on a label make up the majority of any food or beverage product. Thus, if your bar contains a sugar derivative first, it's as if you're eating a candy bar.
Let's take a few of the most popular bars as an example. Here is the ingredient list for a Luna bar (caramel nut brownie flavor):
LunaPro ® (Cocoa Soy Rice Crisps [Soy Protein Isolate, Organic Rice Flour, Organic Alkalized Cocoa, Alkalized Cocoa], Organic Soy Protein, Organic Flaxmeal), Organic Brown Rice Syrup, Caramel (Organic Dried Cane Syrup, Organic Brown Rice Syrup, Organic Cane Syrup, Cocoa Butter, Water, Soy Protein Concentrate, Natural Flavors, Salt, Organic Soy Lecithin), Coating (Organic Dried Cane Syrup, Organic Cocoa, Palm Kernel Oil, Organic Palm Kernel Oil, Organic Soy Lecithin, Organic Vanilla), Organic Chocolate Chips (Organic Dried Cane Syrup, Organic Unsweetened Chocolate, Organic Cocoa Butter, Soy Lecithin,Natural Flavors), Walnuts, Inulin (Chicory Extract) (Chicory Extract), Vegetable Glycerin, Organic Unsweetened Chocolate, Organic Cocoa, Organic Alkalized Cocoa, Organic Chocolate Flavor, Organic Sunflower Oil, Sea Salt, Natural Flavor.
Notice the large amounts of soy, including soy protein isolate, regular soy protein, soy protein concentrate, and soy lecithin? Yup, lots of processed soy, only one of which is organic. That means that other soy derivatives are likely genetically modified (GMOs). My recommendation? Skip these bars.
Now, let's look at Clif bar (carrot cake flavor):
Organic Brown Rice Syrup, ClifPro® (Soy Rice Crisps [Soy Protein Isolate, Rice Flour, Rice Starch, Barley Malt Extract], Organic Roasted Soybeans, Organic Soy Flour), Organic Rolled Oats, Organic Cane Syrup, Organic Dried Apples, ClifCrunch® (Apple Fiber, Organic Oat Fiber, Inulin [Chicory Extract], Organic Milled Flaxseed, Psyllium), Soy White Chocolate (Organic Dried Cane Syrup, Cocoa Butter, Soy Flour, Soy Lecithin, Vanilla Extract),Organic Soy Butter (Organic Roasted Soybeans, Organic Soybean Oil, Salt), Dried Carrots, Raisins, Coconut, Sea Salt, Natural Flavors, Spices (Nutmeg, Cinnamon, Cloves).
Again, lots of soy here, and the first ingredient is syrup (sugar). I recommend skipping this one.
Here's my favorite bar, Lara (peanut butter cookie flavor):
Peanuts, dates, salt.
In my opinion, Lara is one of the best products because it's affordable (as cheap as $1 a
bar), made up of simple ingredients, and great tasting. By the way, granola bars are usually not a very satisfying option because they're often high in sugar and very low in protein.
#2 Consider your protein source.
Protein is an important component of energy bars for many consumers, especially those who weight train. Protein is imperative for all of us because it helps build muscle mass, maintains blood sugar, and keeps us feeling satisfied. Unfortunately, the most popular snack bars on store shelves today are filled with protein isolate (read = highly processed) products to boost protein content. Otherwise, there would be no way to add protein content in a bar form. Whey and soy protein are the most popular sources, though some also contain rice protein. Whole food-based bars usually obtain protein from nuts and seeds. I recommend avoiding soy isolate at all costs because of soy's influence on the thyroid and its potential to act as an endocrine disruptor. If you are choosing a bar with a protein isolate, opt for rice protein first, then organic whey protein second if possible.
A last note on protein: while it is important to have protein in an energy bar, the amount you need varies. If you're opting for a snack replacement, 4-6 grams is sufficient (though more is OK too). For post-workout or as part of a meal, reach for a bar that has a bit more (8-15 grams). Bars with 20-35 grams of protein are usually chalky tasting and don't provide too much added benefit if you're getting sufficient protein through regular meals.
#3 Choose something you enjoy, and pay attention while you eat it.
It's not worth eating an energy bar if you have to choke it down. You won't feel satisfied if you're not actually enjoying your snack. There are so many great brands that fit the "real ingredient" guideline and also taste great that with some taste testing, hopefully you will find one that you really like. Try a few different flavors to see what really floats your (bar) boat.
As you eat your bar, try to be mindful. Take a deep breath in. Smell what you're eating, and connect to how your body is feeling. When we involve our senses and our attention, we are much more likely to feel satisfied after eating. We also digest the food better.
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In summary, when looking for a bar, aim for the following:
- Real ingredients
- Non-soy protein
- Good, satisfying taste
Without focusing too much on numbers, here's what I usually recommend to confirm on the label:
150-250 calories (more if using as part of a meal)
4+ grams of protein
3+ grams of fat
3+ grams of fiber
My favorite brands:
Most of these bars can be found at Whole Foods and Sprouts, and some (especially Lara) are stocked by regular grocery stores and Trader Joe's.
Lara bar - peanut butter cookie and coconut creme pie are my personal favorites, but my husband digs lemon and apple pie.
Zing bar - higher in protein; choose rice protein-based options. I am a big fan of the cookie dough flavor.
Pure bar - try dark chocolate brownie. It's organic as well.
Barre bar - haven't tried these, but I'm intrigued! Made by dancers, 7 g protein. Order online.
Raw Revolution bar - higher in calories, but also higher in protein and fiber. All raw ingredients. Great as a meal replacement when paired with fruit when you're on the run.
Nourishing Protein Bar
Homemade Lara Bars, 4 Ways (Including Nut-free)
Ultimate Energy Bar - made with beans!
Many companies and products are popping up every week, so check your local stores! What real food bars do you like?
Enjoy!
*M*
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