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Nutrition Bars
Nutrition bars can be a boon or bust for your diet.
By Judith Hurley
The variety of energy bars, snack bars, diet bars, protein bars and high-performance bars that line grocery store shelves today is staggering. And their health claims are just as mind-boggling. Yet some offer no less sugar, fat and overall calories than a typical candy bar.
ConsumerLab.com, an independent research organization based in White Plains, N.Y., suggests consumers keep an eye out for hidden sources of fat and sugar, which can shoot calories sky-high; and additives such as herbs, vitamins and minerals that you may not need. Scan ingredient labels carefully. Watch for:
• Sources of saturated fat. In some bars, more than half of fat content is saturated or trans fats. Check the label for palm and coconut oil, cocoa butter, butter and partially hydrogenated vegetable oil. Are there more than 4 or so grams of fat in that bar? Leave it on the shelf.
• Sources of sugar. Because they are designed to deliver quick energy, many nutrition bars are comparatively high in sugar. Sources of sugar include high fructose corn syrup, glucose syrup, maltodextrin, maltose, honey, fructose, dextrose, grape and pear juice concentrate, evaporated cane syrup and brown rice syrup. According to ConsumerLab, sugar alcohols such as malitol and lacitol are added to reduce calories but can may cause gas and discomfort.
• Other additives. Many bars are vitamin- or mineral-fortified, which is welcome if you don’t already take these supplements separately. But often, the quantities are no more than you’d get from a multi-vitamin or – preferably – a less fattening, less-processed food such as a cup of steamed vegetables, a piece of fish or a bowl of soup.
RAISE THE BAR
The top-selling nutrition bar brands in 2007, according to Nutrition Business Journal, were: Nestle’s Powerbar, Kraft’s Balance Bar, SouthBeach Bar, Clif Bar, Abbott Nutrition’s Ensure, ZonePerfect and EAS bars, and NBTY’s MET-Rx bar. Knowing this, of course, doesn’t tell you which one is appropriate to meet your needs.
No matter how manufacturers promote their bars, here is how top-sellers stack up to our recommended guidelines for Energy, Snack and Meal Replacement (Meal R.) nutrition bars:
Bar | Use | Calories | Carbs | Protein | Sat. Fat | Sugar | Fiber
Powerbar
Harvest Meal R. 250 42g 10g 1g 20g 5g
Proteinplus Meal R. 290 37g 23g 3.5g 18g 2g
Performance Energy 230 45g 8g 0.5g 25g 2g
Triple Threat Snack 220 32g 11g 2.5g 13g 4g
Pria Energy/Snack 110 16g 5g 2g 10g 1g
Balance Bar
Origina Energy 200 22g 14g 1.5g 17g 2g
Gold Energy 210 23g 15g 4g 14g 1g
South Beach Living Bar
High Protein
Cereal Snack/Energy 140 15g 10g 2g 6g 3g
Meal Snack/Meal R. 210 26g 19g 3g 0g 5g
Clif Bar
Clif Meal R./Energy 240 41g 9g 1.5g 21g 4g
Luna Snack 170 29g 9g 0g 11g 3g
ZonePerfect
Classic Meal R. 210 22g 15g 1.5g 21g 4g
Dark Chocolate Snack 190 22g 12g 4g 13g 2g
EAS
Myoplex
Lite Snack/Energy 190 25g 15g 3g 10g 5g
Myoplex
Deluxe Meal R. 340 35g 30g 7g 15g 3g
MET-Rx
ProteinPlus Meal R./Energy 310 32g 32g 7g 2g 2g
To further narrow your search for the perfect bar, follow the guide below for the recommended proportion of carbs, protein, fat and fiber in energy, snack and meal replacement bars. Then, check out the AT staff taste test of a few of the top selling bars.
If you’re looking for… Choose a bar with…
Energy bar 100-150 calories
15-25 grams carbohydrate
Maximum of 3 grams protein
Maximum of 3 grams of fiber
Maximum of 2 grams saturated fat
Meal replacement bar 250-300 calories
10-15 grams protein
25-30 grams carbohydrate
At least 2 grams of fiber
Maximum of 12 grams of sugar
Maximum of 4 grams saturated fat
Snack bar 80-200 calories
At least 3 grams of protein
8-30 grams carbohydrate
At least 2 grams fiber
Maximum of 12 grams sugar
Maximum of 2 grams saturated fat
Taste Test
The Arthritis Today editorial staff conducted a casual taste evaluation of 15 of the top-selling bars in the energy, snack and meal replacement categories. While bars were rated on a scale of 1 to 5, with 1 as least desirable and 5 as most desirable, our somewhat variable results prove that taste – as is beauty – is in the eye (or the mouth) of the beholder.
Balance Bar
Original – Rating: 3 PRO: Genuine flavor; good calories to taste ratio Con: Putty-like texture
Gold – Rating: 3 PRO: Mint flavor pretty good CON: Bland; dry
Clif Bar
Clif – Rating: 3 PRO: Good cold-weather bar CON: Too chewy; tastes artificial; an insult to chocolate
Luna – Rating: 4 PRO: Tastes like a cookie; not bad for a bar CON: Bland
EAS
Myoplex Deluxe – Rating: 4 PRO: Fudgy; very satisfying; huge bar and filling CON: Medicinal aftertaste
MET-Rx
Protein Plus – Rating: 2 PRO: None mentioned CON: Chalky; no flavor; chewy and dense; inedible
Powerbar
Harvest – Rating: 1 PRO: None mentioned CON: Brick texture. No, thank you.
Performance – Rating: 2 PRO: Nice flavor CON: Odd gooey texture; too little protein and fiber compared to calories
Nut Naturals – Rating: 3 PRO: Nice peanut butter taste CON: Not very filling
Pria – Rating: 4 PRO: Great taste; good texture; light and yummy CON: Bitter; dry; too little protein and fiber
Triple Threat – Rating: 3 PRO: Nice texture CON: Tasted artificial; not tasty enough for the calories
ProteinPlus – Rating: 1 PRO: None mentioned CON: Chalky; bitter; where’s the chocolate flavor?
South Beach Living Bar
Rating: 4 PRO: Nice flavor; chocolate raspberry is a winner CON: Small bar; unappealing crunchiness
ZonePerfect
Classic – Rating: 3 PRO: Chocolate mint good CON: Chocolate caramel no taste, all crunch
Dark Chocolate – Rating: 3 PRO: Brownie-like CON: Too crispy; strange aftertaste