Deconstructing the Nutrition Bar

Choosing a good nutrition bar can be as confusing as doing your own taxes. So I thought I'd take a stab at decoding, deciphering and demystifying what's out there on the shelf.

Confusion starts with the name: there's the nutrition bar, the energy bar, the protein bar and the cereal bar. As far as I can tell, the first three are the same. On the other hand, cereal bars are completely different and often void of good nutrients. More often than not they are glorified candy bars and granola bars that manufacturers pass off as nutritious. And -- by the way -- we tend to believe them. Kellogg's Nutrigrain bars are a great example: they claim good nutrition for kids, but the first ingredient is high fructose corn syrup, and the second ingredient is corn syrup. That's just the filling. Besides the filling there is also some high fructose corn syrup and partially hydrogenated soybean oil (a trans fat). Then Kellogg's throws in a few vitamins so that a health claim could be made. Add in some big marketing dollars and our kids are well on their way to packing on weight and developing insulin resistance.

But I digress. Let's get back to the other bars. As far as I can tell, nutrition bar, energy bar and protein bars are all pretty much the same, so let's stick with the "nutrition bar" label. A nutrition bar is not meant for the competitive athlete, but rather for the health and weight conscious consumer who is seeking a convenient, portable meal replacement. The nutrition bar plays a heady role as it must taste good enough to qualify as a desirable meal or snack replacement. And yet, more importantly, it must distract us from the fact that we not allowed to eat a candy bar.

The Ingredient Line.
I find that most of my clients shop for nutrition bars based on the "Nutrition Facts" summary, which explains levels of fats, carbohydrates and calories, and other macronutrients. Looking a little further down on the wrapper, towards the actual ingredient line, however, is what really gives a snapshot of what's going on inside those bars. After all, many of those ingredients are heading from the wrapper right into your mouth, down to your stomach and intestines, back into your bloodstream and ultimately into your cells.

The ingredient line is a real eye-opener. Most of the ingredients used in nutrition bars are bi- products. Soy protein isolate and soy lecithin are the waste products of soy oil, and whey protein isolate is a bi-product of cheese industries. Apple and lemon fiber, used to create a crunchy effect, are made from the pulp left over from squeezing the fruits for their juice. And most of the sweeteners are made by highly industrialized processes. Fractionated Palm Kernel Oil is the vegetable equivalent of wax so your body does not absorb it. Have I said enough? In short, most of the ingredients in nutrition bars are anything but natural, and use chemicals and unnatural processes to get them into their finished form.

What to look for in a Nutrition Bar
Here are some guiding principles that you can use to steer clear of some of the really bad stuff out there:

1. Start with low-glycemic carbohydrates to help stabilize blood sugar levels and maximize your energy over a longer period of time. Eliminate the high-fructose corn syrups which bring most bars up over 15 grams of sugar and help create a fat-storage insulin effect. Plus, too much sugar in a bar will set you up for a quick burst of energy and then a guaranteed energy crash. Sugar alcohols - as long as you don't overdo it - can be a good option for adding sweetness in a low - glycemic index way. Look for ingredients like maltitol, mannitol and xylitol for flavorings and fiber to bring your "net carbs" number down. Steer clear of sucralose and aspartame, artificial sweeteners that will only add to your toxic load of chemicals.

2. Avoid the Truly Bad Ingredients. This includes High fructose corn syrup, corn syrup, fructose, partially hydrogenated oils and trans fats. Instead, look for bars with essential fatty acids from flaxseeds and lecithin which will help to feed the body its necessary building blocks.

3. Strike a balance between carbohydrates, fats and proteins. The ratio of carbohydrate to protein to fat is a key factor in obtaining "energy" and also balancing blood sugar. Look for bars that maintain a carb-to-fat-to-protein ratio of 40:30:30. Many bars are high in protein, which is good for young athletes, but too much protein as we age increases the kidney load and creates a pH balance in the body that is too acidic. Looking at this ratio, you may think that the Zone bar is a good option. But it contains high fructose corn syrup, so take it off your list.

And the Winners Are…

None.

But there are some bars in the second place category. While no grocery store bar meets 100% of the guidelines stated above, these are my favorite picks (in order of priority). I based them on ratios (using a net carbs total) as well as ingredients:

Larabar: But eat a couple of extra nuts with it to bring up the protein level.
Clif Bar: Slightly high on the carbs, but more organic ingredients
Luna Bar: Slightly high on carbs, but more organic ingredients
Think Thin Bar: the sugar alcohol brings the carb number down, for a better blood sugar balance

Your best bet will always be real food. That's what our bodies were meant to eat. If trail mix and fruit or cheese aren't available, try making your own nutrition bars at home for half the cost of the commercially bought bars. The added bonus: you'll actually get to choose and see what goes into those bars. One website I found that lists a tasty acceptable recipe is at Stellas Kitchen at http://www.stellaskitchen.com. And local resident Christy Underdonk from Potomac, MD, has a great recipe that you can check out here.

At the end of the day, a nutrition bar should satisfy your cravings for sweets, keep your blood sugar balanced in between meals, and taste great (well, at least taste good).If you are suffering through a cardboard log coated with a waxy chocolate substance, it's just not worth it. Most of these bars range from 180 - 250 calories so if you're going to eat one, make it worth your while. You'll have an easier chance of staying with a good healthy eating routine if you can follow these guidelines.