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#Post#: 1508--------------------------------------------------
Nutrition bars
By: agate Date: January 2, 2017, 6:27 pm
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There are mornings when I don't want to go to the trouble of
toasting a muffin or slice of bread or pouring out some cereal
and milk, and I reach for an energy bar. An article in the
Berkeley Wellness Letter (December 2, 2016) discusses how to
choose a nutritious energy bar:
[quote]Nutrition' Bars: Do They Deliver?
by JEANINE BARONE
We all relish convenience. Those of us who play sports, hit the
gym, or spend time running, cycling, hiking, or long-distance
walking may not have the time or inclination to prepare and pack
nutritious foods to eat during these calorie-burning activities.
And just about everyone on the way to school or the office is
seeking healthy snack items that can be toted in a handbag,
backpack, or back pocket. Are nutrition bars the answer?
However you refer to them—as power, energy, sports, breakfast,
granola, snack, or (the preferred term nowadays) nutrition
bars—these little bars are big business. Sales reached a
reported $5.5 billionin 2014. Consumers like the convenience and
versatility of these products, which are often eaten as snacks,
meal replacements, protein boosters, nutrition supplements, or
“energizers.” Some are marketed with buzzwords like
“low-glycemic-index,” “high-protein,” “low-carb,” “gluten-free,”
and “organic.” But do they deliver what consumers expect
health-wise? Not necessarily. Here’s the lowdown on what you’ll
find in many of the nutrition bars on the market.
What's in nutrition bars?
Sugar. A nutrition bar can give you an energy boost, sure—but
that’s because of the calories it contains. (“Energy” simply
means calories.) And these calories often come from added sugar,
including high fructose corn syrup. In fact, some nutrition bars
are packed with so many sweeteners that they are no better
nutritionally than candy bars. Many of the sugars may sound
healthier than regular sugar, coming in such forms as honey,
molasses, date syrup, coconut sugar, cane sugar, tapioca syrup,
agave, monk fruit extract, and brown rice syrup—but sugar is
sugar. To cut back on calories, some bars contain sugar
alcohols, such as maltitol, sorbitol, erythritol, or glycerol
(also known as glycerin or glycerine). But these can lead to
gastrointestinal distress, primarily gas and cramping, in some
people if consumed in large quantities. Some companies, such as
Mediterra, offer more savory-flavored bars, which are lower in
sugar.
Protein. Lots of nutrition bars go out of their way to tout
their protein; many have 10 to 15 grams or more, often from
dairy—though some bars now contain bison, bacon, lamb, beef, or
chicken as the primary protein source. If you’re vegan, not to
worry: Other bars get their protein from soy, nuts, seeds,
legumes, and algae. The latest alternative protein source is
perhaps the most unusual: cricket flour. (One bar, Exo, gets its
name from exoskeleton, which all insects possess.)
Protein (like fiber) promotes satiety, so a higher-protein bar
may help keep you full longer. But the typical American diet is
already rich in protein. Unless you’re involved in prolonged
strength training or aerobic endurance activities, you probably
don’t need extra protein.
Fats. Some bars contain mainly unsaturated fats from such
ingredients as nuts, vegetable oils (such as canola and
sunflower), and flax and chia seeds (which provide omega-3 fats
in the form of alpha linolenic acid); others are weighed down
with saturated fats from a variety of sources, including palm
kernel or coconut oils, cocoa butter, or, as mentioned above,
meat. Tropical oils may not be as unhealthful as once thought;
some may even be heart-healthy. But it’s unknown if fractionated
palm kernel oil, which is especially highly saturated, is any
better for you than partially hydrogenated oils (a source of
harmful trans fats), which manufacturers have largely eliminated
from nutrition bars (and most other processed foods).
Fiber. Nutrition bars typically have about 3 to 5 grams of
fiber; a few have as much as 10 to 15 grams. Many nutrition bars
are fiber fortified, not necessarily with whole foods such as
whole wheat, whole grain oats, flax, or millet, but instead with
psyllium, soluble corn fiber, chicory root extract (inulin), and
other sources of “functional fibers” which are derived from
whole foods. For some people, including those with irritable
bowel syndrome or those engaging in sports, consuming high-fiber
nutrition bars could lead to bloating, gas, or other
gastrointestinal distress. Bars with little or no fiber are
typically made from refined flour.
Sodium. Levels of sodium in the nutrition bars we looked at
ranged widely, from as little as 5 milligrams to as much as 250
milligrams. Some bars tout their content of sea salt, but this
is no different than plain table salt.
Add-ins. Many nutrition bars have an array of added vitamins and
minerals—such as vitamins C and E, zinc, magnesium, and
copper—making them more like multivitamin/mineral pills, which
most people don’t need. And then there are the super-food
ingredients like bee pollen, spirulina, green tea, and
wheatgrass, which have little or questionable health benefit.
Belly up to the bar
There’s no one perfect nutrition bar, and which to choose, if
any, depends largely on what you are looking for: Something to
fill you up between meals or to eat as a meal? A fiber boost? A
little extra protein? But there are plenty of bad ones out there
that are mostly refined flour and added sugar. Before buying,
compare labels. In general, look for less-processed bars with
the fewest ingredients. Choose ones made with whole grains (such
as rolled oats) and other healthful ingredients like nuts,
peanut butter, seeds, and fruit, and little or no added sugar
(the new nutrition label, which all companies must have in place
by 2018, will make clear which sugars are added and which are
naturally occurring). An often healthier (and cheaper) option
for a snack-on-the-go, however, is to carry a small container or
baggie of nuts and raisins, a piece or two of fruit, or a small
cup of plain yogurt, for example.[/quote]
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