The Truth About Nutrition Bars
WE’RE ALL GUILTY OF A GRAB AND GO BREAKFAST AT LEAST ONCE IN A WHILE.
Picking up a nutrition bar out of the sports section in the grocery store can be overwhelming! One of the things I get asked about most – by readers and fellow athletes – is which to pick! There are an enormous amount of sports nutrition bars on the market right now, and when short on time they can be great quick snacks or morning meals. I even opt for a bar or two when I’m short on time and can’t (or don’t want to) whip up a full breakfast or smoothie. But knowing what to look for can be daunting. Labels are FULL of claims – true or not – and packed with ingredients that offer less benefit than the good we are looking for!
SO WHAT SHOULD I LOOK FOR IN A NUTRITION BAR??
REAL FOOD//:
My philosophy as a Registered Dietitian is to ALWAYS opt for real food first! That being said, there are some bars out there that are full of real ingredients! Look for nuts, dates, spices, and other dried fruits – stuff that you recognize and know will do your body some good!
LOW SUGAR//:
Nutrition bars can easily be misleadingly healthy in appearance, but be packed with sugars – natural and artificial! My rule of thumb? Less sugar than protein! A good way to know if the sugar is coming from a whole food or refined source is to keep an eye on the fiber content!
FIBER//:
And speaking of fiber… Most Americans do not get enough fiber in their daily diet, and following the real food and low sugar rules can help you meet your needs! The recommendation is to get at least 25g of fiber each day. That being said, depending on when you’re snacking on the bars your choosing, fiber content doesn’t need to be as high, such as during an endurance race or before a workout. Too much fiber increases the chance of unwanted GI distress later in your workout!
HEALTHY FATS//:
Bars that are full of nuts and heart-healthy oils will serve you best in the long run! Again, looking for real foods that you recognize will be helpful in determining where the fats are coming from! Look for almonds, peanuts, flaxseed or sunflower oil, and any nut butter you like!
WHAT SHOULD I AVOID?
ARTIFICIAL FILLERS//:
Corn syrup and other man-made, processed foods have a funny way of sneaking into “healthy” nutrition bars to make them taste better. There are so many artificial sweeteners that are on the market! Natural sugars from fruits, stevia, or cane/beet sugar are a way better option! I can’t praise REAL FOOD enough! Keep the ingredients simple, easy to read and understand, and opt for less processed options.
CALORIE BOMBS//:
Nutrition bars, depending on the brand and what your needs are, can end up as high-calorie as an extra serving of dessert! While everyone’s caloric needs are different, keeping an eye on the caloric content can keep your goals in check when looking for a quick bite on the go!
A FEW OF MY FAVORITES?
PERFECT BARS//:
Low glycemic, packed with super ingredients, and deliciously filling – I love these for a quick breakfast. Some flavors don’t follow my “less sugar than protein” rule, but.. #balance. Am I right??
LARABARS//:
The original simple ingredient bar! Dates, spices, and nuts make up of these simple snacks and there are SO many flavors! Lower in protein than others, but good carbohydrates to keep your energy up.
KIND BARS//:
You can SEE that these are a real food nutrition bar. Nuts and seeds, dried fruits and sometimes chocolate – these are an easy choice and look like trail mix in a bar! Keep an eye on sugar with a couple flavors, but otherwise, these are a no-brainer.
RX BARS//:
The “no B.S.” bar. Simple ingredients listed right on the front of the packaging, there’s no guesswork when figuring out what is in these whole-food protein bars.
HEALTH WARRIOR CHIA BARS//:
The minis are perfect for a little mid-morning pick me up! Chia seeds are loaded with fiber, healthy fats, and plant-based protein. At only 100 calories you might need a piece of fruit to get a well-rounded snack or keep a couple in your bag when you need a little bite to get you to the next meal!
Hopefully, this clears up some of the confusion when perusing the sports isle! Have any favorites I didn’t mention? I love looking at new products! Share them below!
xx,
mallory