My son and I have had a fun (albeit exhausting) time going across the country, looking at prospective colleges. As I typically do, I pack an apple or a banana or a protein bar in my bag for our school tours, just in case one of us gets hungry. You should see my carry on bag when we go on a family trip- instant oatmeal (you can always find hot water and a cup and plastic spoons), nuts and dried fruit (very portable), apples (they don’t smush), and protein bars.
But, these are snacks. They are not intended to replace a meal. Just the other day, I was asked about energy bars. Which are the best ones to eat. Gosh, it’s hard to say. Have you noticed that there are so many different bars out on the market. Who can tell what’s a good protein snack and what just mimics a candy bar in a “healthy” wrapper. I think it depends on what your intention is when you eat a bar. Do you want to eat a bar as a snack? Do you want to eat it in place of a meal? Do you want to eat it to provide you with extra calories? Do you want it because you just like the way it tastes?
When choosing a healthier protein bar, it’s important that the nutrients measure up to your needs. Ideally, you want a bar that isn’t too high in calories, offers high-quality protein, fiber, heart-healthy fats like those found in almond butter or the omega-3’s in walnuts, chia seeds, and flax, and carbohydrates from whole food sources like oats and fruits. I look for fiber, protein, and a short list of ingredients that I can recognize and pronounce. I am wary of “natural” bars that list multitudes of sweeteners such as honey, brown rice syrup, and agave nectar. While these sweeteners are natural, it’s not that different from eating a candy bar.
Here are a few good ones:
Kashi Go Lean Peanut Butter and Chocolate Protein and Fiber
It tastes like a peanut chew but has about as much fiber as two cups of broccoli.
(200 calories, 5g fat (4g saturated), 32g carbs, 17g sugar, 180mg sodium, 5g fiber, 10g protein)
Chocolate Peanut Butter Quest Bar
This bar is high in protein and fiber and tastes good! (160 calories, 5g fat, 25g carbs, 17g fiber, 20g protein, 2g sugar)
Pure Organic Cranberry Orange Bar
Made from all-organic ingredients, including dates, cranberries, cashews, and almonds.
(190 calories, 8g fat (0.5g saturated), 27g carbs, 19g sugar, 5mg sodium, 3g fiber, 6g protein)
Kind Bar
Through the natural energy of nuts and dried fruits, these tasty bars ensure you'll power through your workout without a sugar crash in the middle. These bars are full of healthy and natural fats that your body needs for optimum performance. (200 calories, 13g fat (1.5g saturated), 17g carbs, 9g sugar, 10mg sodium, 3g fiber, 6g protein)
NuGo Slim Espresso Bar
This is a low calorie bar that’s high in fiber to fill you up with no artificial sweeteners. The fact that it is high in protein helps to rebuild muscle tissue after a strenuous workout. (170 calories, 5g fat, 20g carbs, 7g fiber, 16g protein, 3g sugar)
So, if you like to eat energy bars, what are your intentions for eating them. I would love to hear from you! And, for more information and help in deciphering all of these bars that are on the market, feel free to contact me at rachel@livehealthynyc.com