Once reserved for hard-core athletes,
energy bars have gone mainstream, topping $1 billion in sales
last year alone. The latest addition to this growing family is
the high-protein bar -- now wildly popular among Atkins adherents,
gym goers and everyday desk jockeys who are looking for convenient,
nutritious snacks to get them through the afternoon -- or quick meal
replacements when on the go.
Don't be fooled. Just because these bars are
theoretically low in carbohydrates, vitamin enriched and advertised
by beautiful buff men and women, doesn't mean they're necessarily
good for you. or that they'll give you the body of your dreams.
Quite the contrary -- when used improperly, protein bars are no
better for you or your waistline than a Snickers bar.
These bars can deliver more than 300
calories -- the equivalent of what you would burn in a three-mile
run, says Wahida Karmally, MS, RD, director of nutrition at the
Irving Center for Clinical Research at Columbia University. Some
also pack in 30 grams of protein, which is half of what you need
for an entire day. "Most people get ample protein from their meals,"
says Karmally. "Although some active people may need a little extra,
too much makes your kidneys work hard, and we don't know the long-term
consequences of that."
Who does benefit from high-protein bars? Athletes
or people exercising more than two hours a day and people who eat
on the go. Protein bars generally beat a trip to the vending machine
or a drive-thru order of fries.
To select the healthiest bar, check for the
following on the label.
Sugar. Sugars should account for
no more than half the grams of carbohydrates (e.g., a bar with
24 grams of carob's should have no more than 12 grams
of sugars).
Calories. Cap the limit around
200 unless you're using it as a meal replacement or plan to
exercise for more than two hours.
Protein. Pick bars with quality
protein sources, such as soy, whey or casein.
Fiber. When possible,
choose a bar with at least 3 g of fiber. It's healthier
and will satisfy your hunger longer.
Fat. Check ingredients for
hydrogenated oils, a source of trans fatty acids --
there should not be any. Also: The bar should get no
more than 30% of its calories from fat.
Protein bars come in handy,
but don't rely on them at the expense of real food.
An apple with peanut butter has fewer calories, more
fiber and all kinds of phytonutrients that bars cannot
provide. "It tastes better, too!" says Karmally.
(For a review of some of the hottest bars,
click here.)
Sources.
Wahida Karmally, MS, RD, director
of nutrition, Irving Center for Clinical Research,
Columbia Presbyterian Medical Center, New York City.
