Good Food
Monday, July 16, 2012
The 5 best and worst nutrition bars
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While nutrition bars can be part of a healthy need-protein-now lifestyle, there's good reason they're not stocked next to the kale and broccoli. Most are hiding tons of added sugar, carbohydrates, and calories—not to mention additives that cause digestive distress.Well+Good broke out the reading glasses for a closer investigation into which bars are best—and which to stay away from. To help us read the labels, we tapped brainiac Ariane Hundt, founder of Brooklyn Bridge Boot Camp, who has a master's degree in nutrition.
After evaluating more than 30 brands, here are our findings for the five best and five worst nutrition bars on the market—and a bonus selection of organic and raw bars that look way healthier than they are. —Jenna Holt; research by Elisabeth LaRosa
Five Best Nutrition Bars
1. Kind Blueberry Pecan + Fiber
This is a no-nonsense, 10-ingredient bar made with simple, whole foods like almonds, blueberries, honey, and brown rice. Although it's a little low in protein (just 3 grams), Kind bars are a clean and quick on-the-go bit of fuel. Though the grams of sugar can creep up in some of the other fruit-and-nut varieties, this one has just 12 grams, which is on the low side for nutrition bars.
www.kindsnacks.com
1. Kind Blueberry Pecan + FiberThis is a no-nonsense, 10-ingredient bar made with simple, whole foods like almonds, blueberries, honey, and brown rice. Although it's a little low in protein (just 3 grams), Kind bars are a clean and quick on-the-go bit of fuel. Though the grams of sugar can creep up in some of the other fruit-and-nut varieties, this one has just 12 grams, which is on the low side for nutrition bars.
www.kindsnacks.com
Five Best Nutrition Bars
In a pinch for protein? Ariane Hundt’s absolute favorite is this brand-new bar that manages to pack 17g of fiber and 20g of protein into only 170 calories. Quality ingredients like almonds, coconut, sea salt, and whey protein isolate are both satisfying in taste and in nutrition requirements, she says.
www.questproteinbar.com
2. Quest Coconut Cashew
In a pinch for protein? Ariane Hundt’s absolute favorite is this brand-new bar that manages to pack 17g of fiber and 20g of protein into only 170 calories. Quality ingredients like almonds, coconut, sea salt, and whey protein isolate are both satisfying in taste and in nutrition requirements, she says.
www.questproteinbar.com
Five Best Nutrition Bars
3. Larabar Uber Roasted Nut Roll
We love that these sweet and salty bars contain a mere 14g of carbohydrates, which is just enough to keep you going without weighing you down. And with only 7g of naturally derived sugar, there’s no head rush after every bite. The nuts definitely keep this bar in check. (We can't quite say that about many of the fruit-based bars in the Larabar line.)
www.larabar.com
3. Larabar Uber Roasted Nut RollWe love that these sweet and salty bars contain a mere 14g of carbohydrates, which is just enough to keep you going without weighing you down. And with only 7g of naturally derived sugar, there’s no head rush after every bite. The nuts definitely keep this bar in check. (We can't quite say that about many of the fruit-based bars in the Larabar line.)
www.larabar.com
Five Best Nutrition Bars
4. Zing Almond Blueberry
This is a great gluten-free, soy-free, and wheat-free bar with all organic ingredients. Hundt likes that Zing contains whey protein isolate, a staple ingredient for post-workout success. "Easily digestible and absorbed quickly into your system, whey protein powder is excellent for immediate muscle rebuilding and restoration," says Hundt. Plus, the whey helps to boost the amount of protein in this bar to 11 grams.
wwww.zingbars.com
4. Zing Almond BlueberryThis is a great gluten-free, soy-free, and wheat-free bar with all organic ingredients. Hundt likes that Zing contains whey protein isolate, a staple ingredient for post-workout success. "Easily digestible and absorbed quickly into your system, whey protein powder is excellent for immediate muscle rebuilding and restoration," says Hundt. Plus, the whey helps to boost the amount of protein in this bar to 11 grams.
wwww.zingbars.com
Five Best Nutrition Bars
5. Health Warrior Peanut Butter and Chocolate Chia
Four years after Dr. Oz praised the power of chia seeds as a source of fiber, protein, and omega-3 essential fatty acids, they’re still going strong. We love that they're finally being added to nutrition bars. Even with decadent-sounding organic peanut butter and cocoa powder, this vegan bar by chia brand Health Warrior is high in nutrients and low in sugar (4 grams) and calories (just 100 per bar).
www.healthwarrior.com
5. Health Warrior Peanut Butter and Chocolate ChiaFour years after Dr. Oz praised the power of chia seeds as a source of fiber, protein, and omega-3 essential fatty acids, they’re still going strong. We love that they're finally being added to nutrition bars. Even with decadent-sounding organic peanut butter and cocoa powder, this vegan bar by chia brand Health Warrior is high in nutrients and low in sugar (4 grams) and calories (just 100 per bar).
www.healthwarrior.com
Five Worst Nutrition Bars
1. Luna LemonZest
Just because it’s advertised as a “woman’s bar” doesn’t mean it should have a place in your purse. These bars are filled with difficult-to-absorb minerals and vitamins (like Vitamin D2) that will slow your body down instead of giving you that desired burst of energy, says Hundt. We're also nervous about the amount of soy and the presence of vegetable glycerin in it, too.
1. Luna LemonZestJust because it’s advertised as a “woman’s bar” doesn’t mean it should have a place in your purse. These bars are filled with difficult-to-absorb minerals and vitamins (like Vitamin D2) that will slow your body down instead of giving you that desired burst of energy, says Hundt. We're also nervous about the amount of soy and the presence of vegetable glycerin in it, too.
Five Worst Nutrition Bars
2. Clif Bar Coconut Chocolate Chip
Heading to yoga, barre, or spin class? This snack is not for you. Clif Bars are intended for endurance athletes who need 42g of carbohydrates and 22g of sugar to power through a four-hour hike or climb up the Andes Mountains, not an hour-long workout. The first ingredient on the label is brown rice syrup (not helpful if fat-burning is your goal), and the company uses soy protein isolate as the main source of protein, which is known for causing digestive stress, inflammation, and thyroid problems.
2. Clif Bar Coconut Chocolate ChipHeading to yoga, barre, or spin class? This snack is not for you. Clif Bars are intended for endurance athletes who need 42g of carbohydrates and 22g of sugar to power through a four-hour hike or climb up the Andes Mountains, not an hour-long workout. The first ingredient on the label is brown rice syrup (not helpful if fat-burning is your goal), and the company uses soy protein isolate as the main source of protein, which is known for causing digestive stress, inflammation, and thyroid problems.
Five Worst Nutrition Bars
3. Pro Bar Superfood Slam
Don't let the word "superfood" lure you in. This bar has an appealing ingredient list, but the combined result is low on protein and fiber for its high number of calories (350) and carbs (46g). The label tells you straight up that this is a meal replacement, not a snack. But for virtually the same amount of calories, Hundt points out, you could have any one of these 400-calorie breakfasts made with whole foods, which would keep you satisfied three times longer.
3. Pro Bar Superfood SlamDon't let the word "superfood" lure you in. This bar has an appealing ingredient list, but the combined result is low on protein and fiber for its high number of calories (350) and carbs (46g). The label tells you straight up that this is a meal replacement, not a snack. But for virtually the same amount of calories, Hundt points out, you could have any one of these 400-calorie breakfasts made with whole foods, which would keep you satisfied three times longer.
Five Worst Nutrition Bars
4. Balance Bars S’mores
Balanced carbs, protein, and fat: yes! Balanced ingredients? Not so much. Balance Bars source their protein from soy, leaving you bloated and gassy. They also use a handful of unnecessary oils, sugars, and an artificial flavor-enhancer calcium caseinate, known to cause migraines and cognitive issues.
Five Worst Nutrition Bars
5. Amazing Grass: Green Superfood Berry Whole Foods Energy Bar
This bar is a Code Red sugar overdose (26 grams). Fructose, found here in high quantity in dates and dried cranberries, is one of the leading contributors to our nation’s obesity epidemic, and an arch-nemesis of Hundt's. “Fruit sugar makes you fat faster than regular sugar because it overloads the liver,” says Hundt. "Since it can only be metabolized by the liver, one third of fructose calories are automatically stored as fat." Not to mention that fructose leads to overindulgence because it doesn’t signal the brain that the stomach is full. All this kind of defeats the point of buying it for the wheatgrass and broccoli extracts.
RAW AND ORGANIC DOESN’T MEAN HEALTHY
Yes, the labels are loaded with organic and often carefully sourced ingredients that have been minimally processed, but that doesn't mean they're a heath food.
1. Garden of Life Organic Fruits of Life Summer Berry Bar. If you really want to waste 250 calories on a snack, reach for a Snickers bar, because they contain the same 29g of sugar per serving. These bars will leave you tired and hungry due to an insulin spike from the sugar and 46g of carbs.
2. Blueprint Cashew Date. If we were solely judging bars based on their ingredients, these raw, gluten-free bars would be an all-star. However, we also spy 30g of carbohydrates and 22g of sugar on the nutrition label. Not to mention there’s a hefty price tag of $4 per bar, notes Hundt. Stick to the company's cleanses and juices and leave this new product in the dust.
3. Organic Food Bar Active Greens Chocolate. Organic ingredients or not, this bar still racks up a whopping 26g of sugar and 15g of fat—more than the average person needs in a regular meal! It'd be a lot healthier to steam some broccoli rather than get your greens this way.
Yes, the labels are loaded with organic and often carefully sourced ingredients that have been minimally processed, but that doesn't mean they're a heath food.
1. Garden of Life Organic Fruits of Life Summer Berry Bar. If you really want to waste 250 calories on a snack, reach for a Snickers bar, because they contain the same 29g of sugar per serving. These bars will leave you tired and hungry due to an insulin spike from the sugar and 46g of carbs.2. Blueprint Cashew Date. If we were solely judging bars based on their ingredients, these raw, gluten-free bars would be an all-star. However, we also spy 30g of carbohydrates and 22g of sugar on the nutrition label. Not to mention there’s a hefty price tag of $4 per bar, notes Hundt. Stick to the company's cleanses and juices and leave this new product in the dust.
3. Organic Food Bar Active Greens Chocolate. Organic ingredients or not, this bar still racks up a whopping 26g of sugar and 15g of fat—more than the average person needs in a regular meal! It'd be a lot healthier to steam some broccoli rather than get your greens this way.
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Well I’ve only ever eaten Luna bars! I wish this information was more common knowledge! But thanks for the new bar recommendations! Excited to try some new stuff!
xo
Dalia
I so agree, used to love Luna Bar Lemon Zest! Loved the info from this article. Thanks.
I do love Luna bars (c’mon, they are delicious) but I view them as a “healthier candy bar” mostly. I keep them in my desk to help me keep the willpower to pass on birthday cupcakes or doughnuts at the office (they’re definitely a better option there).
This article is a joke, simply reading off the calories etc from the labels. Getting organic ingredients, whole foods, sprouted foods, alkaline foods, that is to say quality produce in a bar is more important IMO. Bars like everything else should be eaten in moderation. If you are moderate, eat healthy whole foods including lots of cegetables most of the time and lead a healthy lifestyle, then the amounts of calories and fiber will take care of themselves. The bars you preferred are mainly non organic processed junk.
I have tried Luna Bars before and I can say first hand they are not an effective “diet bar”. I would tend to agree with Kelly, a Luna Bar is more of a healthy candy bar. I would classify it as more of a healthy snack on a cheat day…
hope this helps :)
A well-informed article. So many snack/nutrition bars out there have all the right health buzz words: raw, superfood, vegan – but still contain way too much sugar, cheap forms of protein, or too many calories. It seems as though most people aren’t looking for a meal replacement – they’re looking for a snack that will get them through their errands, something they can carry in their purse, that doesn’t have the nutritional stats of a candy bar (even if said candy bar contains “greens.” Get your greens, fruits, etc. from real, whole foods, and use a snack bar for what it is – something to keep your energy from crashing!
A bit surprised to read Clif bars and Luna Bars on this list, although I am training for a marathon and LOVE clif bars. Hmmm, the lemon zest bars being on the “don’t-eat” list also surprised. I will agree with Christopher above; my mantra is “everything in moderation.”
I think bars are an effective tool for some, but shouldn’t replace healthy whole food meals. If you travel for business or need healthy meal options at work / on the go, they are good to have on hand. Of the bars featured in this post, I personally would only recommend Quest Bars because the Carb to protein ratio is the lowest and they are high in fiber. Even though some of the other bars on the “best” list have an impressive ingredients list, they still have a lot of carbs. Quest Bars also use whey protein (which many scientific researchers agree is healthier than soy protein) and they have an All Natural Line (in addition to the Original Line, which is 99.95% all natural, according to their website). Another great option is the Tanka Bar (buffalo – cranberry bar) or straight-up beef jerky, like Paleo Brands Beef Jerky.
Hi THere,
Thank you your article is very insightful for training. Loved it.
xs
I’m a big fan of Zing Almond bars myself, but I fulfill my nutritional needs from a variety of sources. The absolute best resource on nutritional supplements I know of is “The Truth About Supplements.” It’s a guide that covers just about every aspect of supplements; what you need for a specific workout, which ones work and which ones don’t, etc. My review of it is here.
Great post! I bookmarked your site so I’ll be back again when I have more time to look around :)
I think you should specify your desired demographic for this article, eg “5 best and worst nutrition bars – for weight loss”. As someone who is trying to ‘bulk up’ after a recent surgery, I imagine a best and worst list for me would read about the opposite. Please be more thoughtful when dealing with the ‘unequivocal’ – you note that Cliff Bars are a great option for people with certain interests, and then leave it on the ‘worsts’ list.
That Quest coconut bar tastes horrible….and that is coming from a person that likes the taste of 98% of protein bars out there. Horribly sticky consistency as well.
I realize this is a nit-picky review, but I just want to potentially save someone from spending $ (I paid $2.50) on it.
I also love love LOVE YogaEarth Keen-WAH bars!!
I commend you on making the most important point in your first paragraph. Sure, nutrition bars may be tasty but, for the average person going to the gym looking to shed a few pounds, they can add just enough calories to negate the energy burnt during the workout. I tell my clients and patients to just stick to water during their workouts and nix the energy bars and sports drinks (unless needed for long-duration exercise/sports). Keep up the good work. Cheers, Bill Sukala,PhD
What is the protein content on the Amazing Grass bar? Even though it has a high sugar content, from the dates (natural sugar) if there is a decent protein content it blocks/slows the absorption of sugar into the blood stream. This bar should definitely not be listed in the worst category.
Also, FYI sugar, aka glucose is necessary as fuel for athletes. So it depends on what you are using the bar for. If it’s an energy bar, you definitely want the extra sugar.
THANK YOU!!! Fiiiinally someone is recognizing Quest as one of the best nutrition bars on the planet! i discovered these bars about 2 years ago, and I’ve eaten 1 per day every day since. Incredible taste, incredible nutrient profile, simply amazing.
The fructose found in fruits like dates is totally natural and NOT the same as High Fructose Corn Syrup, which IS one facet of the obesity epidemic. (A close friend of mine has been doing 80/10/10 for 2 years and she is the furthest thing from obese while consuming an average of 5,000 calories a day eating fruits and veggies, including large quantities of dates and bananas. Living proof that a fruitatarian can run marathons). Please do better research.
These bars or OK once and a while but you can’t beat real whole food for healthy snacking.
Hands down, the Quest bars(all of them, many flavors) are thee best in my 12 years of research and personal experience, for me. Low, low sugar, great protein and fiber, and tastes thee best of any bar I’ve had. It changed my attitude, it helps to keep me on track, I don’t get a big fay gut…..just can’t say enough about Quest bars, thank God I found them.
have you tried kate’s? real food bars – are amazing! http://katesrealfood.com/ easy on the tummy and so tasty! i an an avid outdoor adventurer and these bars are the best!