MARCH, 2019 | The Health
Nutrition
27
HEALTHIER ALTERNATIVES
TO ENERGY BARS
Food Sugar
content (g)
Energy bars with nuts and muesli as ingredients could provide better nutritional values rather than ones
based on chocolate.
The
fault in
our bars
Energy bars are filled with
sugar, be warned
S
ugar is a simple carbohydrate that belongs
to a class of sweet-tasting substances. It is
available in many different forms. The three
main types of sugar are sucrose, lactose, and
fructose.
Although we need sugar, too much of it
can lead to certain health problems such as obesity, type
2 diabetes, high blood pressure as well as dental decay.
Men should avoiding eating more than nine teaspoons
of sugar a day and women no more than six teaspoons.
Chocolate bars, sweet cereals, and soda often con-
tain high levels of added sugar. Fruits contain natural
sugars that are less harmful than the sugar found in
processed food.
The bars we eat for energy
Many of us may think that eating these so-called energy
bars are better than candy bars. And with our usual
hectic schedules, we would usually just toss a handful
of energy bars into our purses and backpacks as we have
no time to sit and consume an actual meal. An energy
bar is a supplemental bar containing cereals and other
high energy foods.
Looking at it from a nutrition content point of view,
yes, they do usually contain certain vitamins and min-
erals that can fulfil some nutritional needs. However,
most energy bars have more sugar than a regular-sized
candy bar.
These energy bars all have over 20 grams of sugar,
and some even contain close to 100 percent of the daily
recommended amount.
Do not let yourself to be deceived by the word
‘energy’ in the energy bar. In the language of nutrition,
energy can be translated to calories, and all food gives
you energy because it gives you calories. There is noth-
ing special or extraordinary about energy bars. They
certainly will not give a boost in your strength or focus
unless you have been skipping your meals and snacks.
Low fat yoghurt with fruits 11
Low fat cottage cheese with fruits 0.7
Can of tuna and whole grain crackers 0.1
Whole grain cereal and milk 6.6
Dried fruit and nut mix 5.8
Whole grain bread spread with
peanut or almond butter 3.5
Hummus with vegetables or
whole grain pita 3.9
Homemade fruit smoothie 12
Options are available
If you are in search for a supplement before your next
meal, however, you should go for an energy bar that has
a higher amount of protein. Around 10g to 20g.
Athletes can also benefit from choosing a bar with
more protein and carbohydrates, as they have greater
needs.
Essentially, try aiming for energy bars that has less
than 3g of saturated fat and at least 4g of fibre. The palm
kernel oil that can be found in yogurt and chocolate
coatings will boost saturated fat. You should also be
aware of energy bars with ingredients such as brown
rice syrup or cane invert syrup, as they are typically
higher in sugars compared to other energy bars and are
better suited for athletes rather than weight watchers.
Lastly, it is imperative to be aware of their nutrient
content of an energy bar and remember that it is usu-
ally better to sustain yourself with a whole, full meal
instead. Added sugars are not a necessary nutrient in
your diet. The best way to avoid falling prey to these
hidden sugars is to make your meals at home. This way,
you know exactly what the content is in your meals.
— The health
Many of us may
think that eating
these so-called
energy bars are
better than candy
bars. And with
our usual hectic
schedules, we would
usually just toss a
handful of energy
bars into our purses
and backpacks as
we have no time to
sit and consume an
actual meal.”