Choosing A Protein/Energy Bar Wisely
Let me start by saying that I am not a proponent of protein/energy bars. My feeling is that with a solid foundation of nutrition which includes real, whole foods, proper planning and an understanding of your specific nutritional needs, these bars are mostly obsolete. That said, I do understand that in today's busy lifestyle, and in athletic populations, there may be some benefit to adding a proper protein/energy bar. What I want to do in this article is highlight what to look for and what to avoid when purchasing a protein/energy bar. The following is a brief list of what I think makes a high quality bar, and what makes a hyped up candy bar. WHAT TO AVOID: Soy Products: While the media and some "health" advisors may recommend soy as a healthy inclusion to your diet, it is my belief that soy, in it's current form, has no place in a healthy diet. First of all, soy is often genetically modified. This means that it's genetic make up is modified by science. This can lead to a myriad of health problems including allergic reactions and autoimmune response. Secondly, it is not a complete protein. Soy protein lacks the essential amino acid lysine (the body cannot make it, it needs to ingest it). Lastly, and maybe most importantly, soy protein has not been given the status of GRAS (Generally Recognized As Safe) by the FDA. While there is some controversy about soy protein, some say it's good, some say it's bad, I always tend to error on the safe side. I'll avoid it for now. High Fructose Corn Syrup (HFCS) and Sugar: Most of the bars on the market today are loaded with as much sugar, and even worse, HFCS as a typical candy bar. I'm sure nobody concerned with their health is reaching for a candy bar as a meal replacement! HFCS is well documented as a major cause of weight gain in modern society. The reason is that it is metabolized into fat by the body much faster than other sugars as well as being one of the top sources of calories for most Americans. Look at the label of your favorite bar and avoid any ingredients that end in -ose (fructose, dextrose, maltose, etc). These are all tricky ways of saying sugar, and some bars will have several types of sugar added. Also, watch for syrups (rice syrup, malt syrup, etc.), as these are also hidden forms of sugar. Artificial Sweeteners: To remedy the recent awareness and concern for sugar in bars, many companies have switched to artificial sweeteners (aspartame, sucralose, acesulfame potassium, or acesulfame-k). These chemicals not only can lead to weight gain, but may also have serious health ramifications. Artificial sweeteners can lead to weight gain by driving down serotonin levels. These are the hormones that tell you when you are full. This can lead to increased appetite and caloric consumption. Remember, if it was made in a laboratory, it's not food! Protein Isolates: Even if your bar is made with whey protein, be sure it is not in the form of protein isolates. Protein isolates are proteins that are stripped away from their cofactors. This can lead to proteins that are acid processed (which can denature the amino acids), and are very difficult for your body to assimilate. WHAT TO LOOK FOR: High Quality Whey Protein Concentrate: Whey protein has one of the highest Biological Factors (BF) of any protein. This means that it contains all of the amino acids, cofactors, and beneficial micronutrients necessary for health and they are usually undamaged. Whey protein concentrate is also much easier to digest, and won't give you that gassy, bloated feeling. Low Sugar: Look for bars that are sweetened with dried fruit, or a small amount of stevia (a natural root). These will keep blood sugar levels in check and help reduce cravings. You are Able To Pronounce All Ingredients: Look at the label of your favorite bar. Can you pronounce all of the ingredients? Better yet, do you know what all of the ingredients are? If not, you are probably not eating a healthy bar. Look for ingredients that you recognize, can pronounce, and are as close to whole foods as possible. Minimal Ingredients: Most bars on the market contain over 25 ingredients! A good bar should have few ingredients, and all of them recognizable. Imagine if you were to make a bar at home. Look at the label of a typical bar. Would you even know where to begin? Keep the ingredient list to under twelve items as a good rule of thumb. Low Carbohydrate Content: This is especially important if you are watching your weight, trying to stave off hunger, or need a steady energy boost. Carbohydrates in most bars comes in the form of sugar. This will only set you up for more cravings, insulin spikes, and energy crashes later. Look for bars with less than 20g of carbs and at least twice the amount of protein. These are just a few tips to use when shopping for protein/energy bars. Don't fall into the media/marketing trap that these bars are healthy. Take control of your health and nutrition. Remember that there is no substitute for proper planning and a good base of nutritional habits.
