Chuck, I consume energy bars almost every day. Are they really that good for us? Do you recommend any brand over others? Thanks for answering and writing your "C-Force" health and fitness column. Our family loves it! – "Dash Dining" in Delaware
Comedian Will Ferrell once said that health food bars taste "like the inside of an artificial leg." That's funny, and many would agree with him.
I remember some of the first attempts at nutrition bars back in the 1970s and '80s, such as Tiger's Milk and then the fortified PowerBar. "Don't Bonk" was the original motto for PowerBar, referring to athletes running out of gas in the midst of their race or event.
Some years back, science and health experts Bonnie Liebman and David Schardt wrote a tough negative treatise about energy bars, titled "Energy Bars Flunk." In it, they said that "energy" labels on packages are often misnomers for nothing more than "calories."
In addition, dietitian Samantha Heller recently explained to Women's Health magazine that many so-called energy bars also can be loaded with partially hydrogenated oil, saturated fat, various sugars, sucralose and high-fructose corn syrup, which I just warned about in a recent column.
Men's Health reported: "Cut through the hype and flashy packaging, and you're often left with a hefty (and expensive) dose of sugar, oil and a mass of added vitamins and minerals. With little research to back up the bars claims, many are nothing more than protein-containing candy in disguise."
Despite the fact that some bars add real fruit – even nuts – and oats, they still can taste like glorified cookies.
Beware of packaging that pitches, "Protein bars." Again, as Men's Health purports, some "may not have as much protein as you think. You won't find pig's feet or cattle hide listed in the fine print, but that's because they're hidden behind names like gelatin, hydrolyzed collagen or hydrolyzed gelatin. Both collagen and gelatin lack an essential amino acid required to make them a complete protein."
Look for nutrition bars whose first or second ingredient is whey or casein, as Baylor University researchers found that such complete proteins increased lean muscle mass in bodybuilders consuming them.
For years, the Center for Science in the Public Interest petitioned the Food and Drug Administration for more accurate marketing disclosure by the energy bar industry but did not get any significant response.
Since then, some concessions have been made, but not much.
Nevertheless, slick marketing for these alleged nutritious fast foods has catapulted industry sales into the hundreds of millions of dollars per year. Dietitian's Edge reported that sales of energy bars have increased over the past decade to a staggering $700 million.
Today some energy bars are indeed good sources of vitamins, minerals, fibers, proteins and other nutrients that bolster a workout kick. They even are sweetened with natural sweeteners, such as honey, stevia and fruit juice.
I'm still prone to eat (and encourage others to eat) organic energy foods straight from God's green earth.
For example, I've found that roughly an hour before any sport, workout or exercise routine, consuming a banana (loaded with potassium and other energy nutrients), a small handful of low-sodium peanuts (packed with sustaining energy carbs, protein, B vitamins, etc., but only roughly 181 calories) and a bottle of water for hydration and digestion is a winning ticket for sustained energy.
Elizabeth Applegate, a nutritionist and exercise expert at the University California, Davis, agrees: "I caution people not to replace wholesome food with energy bars. Manufacturers don't put everything you need from food into them. We don't even know everything in food that should be put in them."
The bottom line is that nothing should replace a well-balanced diet full of fruits, vegetables, whole grains, nuts and seeds, which gives you optimal balanced energy and reduces your risks of heart disease, high blood pressure, obesity, Type 2 diabetes and even cancer.
Lastly, it's always best to check with your physician or health practitioner when making any significant changes to your diet or exercise program, even adding a regular consumption of the best of nutritional health bars.
For example, as Livestrong.com explained, though fiber is a critical component in our diets (and often low in American diets), fiber bars "can also give you bloating, gas, cramping or, in the most severe cases, diarrhea."
One truth is certain: Not all health food bars are created equal, so carefully read the ingredients and nutrition labels, and, as nutrition specialist Jonny Bowden recommends, consume those that have five ingredients or fewer.
Mostly, even if you are going to utilize them for athletic energy, do so in moderation.