Navigating the nutrition bar maze

By: Maria McConville, MS, RDN

Venture into any grocery or convenience store and you’ll undoubtedly find all sorts of snack bars lining the shelves. The popularity of these bars has gone through the roof in recent years. How do we navigate this “nutrition” bar maze?

I once heard someone say, “Most nutrition bars are just candy bars dressed in workout clothes.” As much as I thought it was funny—and true in some cases—it inspired me to dive deeper into learning about the many varieties of bars, to make wiser and more nutritious choices. (I’ll use the term “nutrition bar” here to discuss all types of bars.)

There are several different types of nutrition bars:

• Protein bars contain high amounts of whey, casein, and soy protein. They’re typically marketed to weightlifters who want to build muscle and people who want to limit carbohydrates.
• Meal-replacement bars provide the macronutrients you’d typically get from a meal: protein, carbohydrates, and fat. The bars are often referred to as breakfast bars and made of compressed cereal.
• Snack bars are similar to meal-replacement bars nutrient-wise, but snack bars are generally lighter in calories and fat.
• Whole-food bars are typically made from raw ingredients and minimally processed. They often include a mixture of nuts with some sweetener added. The nuts make them a bit higher in fat than other bars.
• Fiber bars are targeted toward those who don’t get enough fiber from whole foods like fruits, vegetables, beans, grains, nuts, and seeds. They typically contain a fiber source such as chicory root, inulin, or psyllium husk, as well as some protein and sweetener. Fiber is necessary for managing your blood sugar, weight, and a healthy gastrointestinal (GI) tract.
• Energy or endurance bars provide more carbs for quick energy and are geared toward people who do endurance exercise. These bars might contain complex carbohydrates (such as rice or oats), simple carbs (such as high-fructose corn syrup or dried fruit), or a combination of both. Some bars might also contain up to 100 milligrams of caffeine.

So how do you choose the right nutrition bar? Of course, taste is a big factor. Here are some other tips to consider:

• Read the ingredients list.
• Look for things that are important to you, such as the amount and type of carbohydrates (i.e., sweetener from natural fruit vs. high-fructose corn syrup), fats, and protein to meet your dietary goals. For example, I prefer bars that contain fat from nuts and seeds, and I avoid soybean oil.
• Take note of ingredients you don’t recognize or can’t pronounce. Such ingredients might be vitamins or minerals, but they also might contain processed foods, preservatives, or chemicals you don’t want. I avoid bars with sugar alcohols such as sorbitol, mannitol, xylitol, and erythritol, which upset my stomach.
• Be careful of substances in energy bars that Service Members are restricted from having (or you don’t want your kids to have), such as hemp seeds. Hemp is a plant that naturally contains tetrahydrocannabinol (THC), a psychoactive ingredient in marijuana that’s sometimes added to energy bars. And hemp is prohibited for all Service Members.
• Don’t be fooled by package claims. A bar claiming to be “performance enhancing” could contain more protein or calories than you need. As a meal replacement, 10–12 grams of protein is probably enough. As a snack, 5 grams or less of protein is fine. More is not always better. Eating more than your body needs can lead to weight gain. And a bar claiming to help you lose weight might be high in fiber to fill you up and expand your stomach, but you might not want the extra fiber or fiber type.
• Think about why you’re eating a nutrition bar. Do you need to replace a meal, get some extra energy for a workout, or just need a snack to hold you over until the next meal? I keep a lower calorie bar in my bag (150 calories or less) for when I’m out and get hungry but will be able to have a meal within an hour or two. This helps me avoid grabbing fast food. If I’m eating a bar in place of a meal, I choose one with at least 10 grams of protein and about 300 calories. While hiking, I’ll pack an endurance bar to help me to refuel along the trek.

Nutrition bars can help fill gaps in your meals when eating fruits, vegetables, grains, lean proteins, and healthy fats aren’t available. The key is to know what you’re eating. A healthy diet supported by nutrition bars, when needed, can keep you fueled for optimal performance.

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* The opinions and assertions expressed herein are those of the author and do not reflect the official policy or position of USU or DoD. The contents of this publication are the sole responsibility of the author and do not reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.

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