By the Editors of Consumer Reports
Maybe you wouldn't eat a candy bar for lunch, but if you're in a hurry, you might be tempted to grab an energy bar. Not surprisingly, they're flying off store shelves; sales of nutrition and energy bars have jumped around 52 percent since 2005.
ShopSmart, the shopping magazine from the publisher of Consumer Reports, recently pored over the nutrition labels of 13 popular bars to find out if they're really any better for you than candy.
"With flavors like chocolate chip cookie dough and peanut butter caramel, it's easy to tell why these energy bars are in such high demand," said Lisa Lee Freeman, editor in chief of ShopSmart. "But we learned that while these bars may be loaded with protein, carbohydrates and vitamins, many of them aren't nearly as nutritious for you as they might seem at first glance."
What to look for
Because energy bars are considered dietary supplements, most of the claims on their labels don't have to be ruled accurate or truthful by the Food and Drug Administration before they appear on the product. So those healthful-sounding descriptions might be too good to be true. Here are some nutritional facts to look at when selecting an energy bar.
Not too many calories. Some energy bars have more calories than candy bars, so reading the nutrition labels is essential. With the exception of serious athletes, most women should aim to consume between 150 to 200 calories per bar, while men should fall somewhere in the range of 250 to 400 calories per bar.
Five grams of fat or less. While this is ideal, it's not always easy to find.
At least three grams of fiber. However, it is important to be wary of sodium and added sugars.
Vitamins, but don't overdo it. Again, ShopSmart recommends always checking energy bar labels. For those consumers who take a daily multivitamin and eat other fortified foods, you're already getting additional vitamins and minerals. To play it safe, don't regularly exceed 100 percent of the Daily Value for any vitamin or mineral.
Bottom line: Energy bars shouldn't be a regular substitute for real food or meals. ShopSmart recommends getting daily nutrients from natural foods such as fruits and vegetables. However, energy bars can be good for athletes and as an occasional snack for those who are traveling or are on the go — as long as you know how to pick the right ones.
Bars for athletes
These bars contain lots of calories, great for fueling a vigorous workout but too many to consider just a snack. Sports energy bars tend to have more protein and carbs, and some have more sugars than ordinary bars for a quick energy boost. Carbs, including the sugars, provide a more immediate energy boost to athletes, and protein provides longer-lasting energy.
Lowest in fat: Power Bar Performance Energy (oatmeal raisin, 2.29 ounces). The Power Bar is also good for carbo-loading. It was the highest in sugars out of the bars tested, partly because its raisins are a source of natural sugars.
Highest in protein: MetRx Protein Plus (chocolate roasted peanut with caramel, 3 ounces). This bar tied for the highest calories and lowest sugars, and it was also relatively high in fat.
Healthy promises
Manufacturers promise that the bars below come with special nutritional benefits. Here's some of what you'll see on the labels.
Lowest sodium: Fiber One (oats and chocolate, 1.4 ounces). This bar comes packed with 9 grams of fiber, more than can be found in three cups of broccoli.
Highest fat: Atkins Advantage (chocolate peanut butter, 2.1 ounces). For followers of the Atkins diet, this bar is lower in carbs (22 grams) than other energy bar options. The Atkins Advantage is also high in both protein and fat.
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