Energy Bars

Energy bars

Energy bars can give you a needed boost--but they're no replacement for food.

Created to fuel endurance athletes, energy bars have morphed into a confusing array of varieties: protein bars, cereal bars, snack bars, "nutrition for women" bars, and bars aimed at dieters of every persuasion, from low fat to low carb. Americans have recently spent more than $1.4 billon a year on such bars, responding to marketing claims promising world-class energy and less waist.

WHAT'S AVAILABLE

Energy bars we tested can be divided into three categories: higher in protein, moderate in protein and carbohydrates, and higher in carbohydrates.Among the best-selling higher protein bars are Carb Solutions, Atkins Advantage, and Balance. Among bars moderate in protein and carbohydrates, Clif LUNA, Ultra-Slim Fast, and Power Bar Pria lead the market. The top-sellers among higher carbohydrate bars are Power Bar, Clif, and Power Bar Harvest.Makers of cereal and granola bars include Quaker, Kellogg's, Nature Valley, and Kudos.


NUTRITION

Many energy bars are aimed at people on particular weight-loss plans. Bars do offer dieters a few advantages. They provide automatic portion-size control. And if you would otherwise skip a meal, eating a convenient bar can keep you from getting too hungry and bingeing later on.

Not all energy bars live up to their good-for-you image, and marketing labels can be a poor guide to what's actually inside. Contents vary widely even within the category of energy bars, our review of ingredients found. Many bars rely on vitamin and mineral fortification to help distinguish themselves from mere candy, but some overdo it. Several of the bars we looked at provide 100 percent or more of the recommended Daily Value for one or more vitamins or minerals. And check labels for calories and sugar.

Chronic overconsumption of some vitamins and minerals can cause health problems. Check labels and remember that you might be getting additional vitamins and minerals from taking a daily multivitamin and eating other fortified food. To play it safe, don't regularly exceed 100 percent of the Daily Value for any vitamin or mineral.

In addition, the quality of nutrition you get may be inferior to that of real food. For example, in a few bars some protein comes from low-quality sources such as collagen or gelatin, which have fewer essential amino acids. Check the ingredients list for high-quality sources such as milk (whey or casein), egg, or soy. Many bars contain artery-clogging saturated fats such as palm-kernel oil. And some contain partially hydrogenated oils (indicating the possible presence of trans fat, another artery clogger). While the big-brand bars we evaluated did not contain "extras" such as caffeine, ginseng, guarana, or ephedra (the stimulant that's been linked to health problems and fatalities), some products may. So scrutinize labels and avoid bars with unnecessary or questionable additives.

HOW TO CHOOSE
Recommendations. Energy bars do indeed provide energy, although that's just a fancy word for the calories derived from protein, carbohydrates, and fats that our bodies burn to fuel activity. And bars pack plenty of calories for their size. They may also satisfy you less than the larger volume of real food you can eat for the same calories.

If you need an energy boost during the day, or before or after an exercise session, bars won't do anything for you that ordinary food won't do. And real food is apt to be more satisfying.

When it comes to snacks, however, bars can have a nutritional edge over candy. But don't depend heavily on bar foods to supply high-quality nutrition. And remember that most bars have too few calories to really qualify as a meal, so supplement with fruit, vegetables, or low-fat yogurt or cheese.