Energy bars – can they replace breakfast?

Nutritionist Namita Jain tells us if eating energy bars for breakfast a good idea.

By: Namita Jain | | Updated: March 4, 2014 5:59 pm

Walk into any supermarket and you are sure to find a section stacked up with various energy or breakfast bars. They promise to keep you full and provide adequate nutrition to your body. We ask leading health expert, author, nutritionist Namita Jain if these bars live up to their hype or should they be shunned for good. Here’s what she has to say about energy bars.

In the chaotic pace of our daily routine, convenient foods help us to keep our sanity! If your choice is between eating fried, oily foods or a breakfast bar you are safer choosing the latter. However, it is essential to carefully read the label before consuming them. The benefit of eating a fresh, balanced diet must never be overlooked. Seasonal fresh fruits and vegetables, sprouts, dairy, egg white and whole grain cereals offer many nutrients and fibre that cannot be effectively packed into a commercially prepared breakfast bar. These bars can be high in fats, sugar, salt and preservatives and should not take the place of a freshly prepared, balanced meal on a regular basis. Read more about quick and healthy breakfast ideas and healthy Indian breakfast ideas.

Nutritional value of energy bars

Nutritional values differ and depend on the kind of bar you consume. Today, the market is flooded with many varieties – diet bars, cereal bars, chocolate and nut bars, high protein bars and so on. Some have genuine nutritional benefits and others have less.

If a person regularly replaces meals with bars without reading the label, it could result in nutritional deficiencies and weight gain. If you are watching your weight, read the label. Look for bars with high fibre, low fat and calorie content. While the calorie counts should get your attention, don’t ignore details like sugar values, levels of saturated fats, trans-fats and cholesterol content. (Read: Ready-made snacks – healthy or a marketing gimmick?)

Here are some approximate nutritional values of various energy bars

Fruit and nut cereal bar (100g)

Protein – 4.4
Carbohydrates – 72.8
Fat – 7.6
Calorie – 370

Crisped rice bar (30g)

Protein – 1.4
Carbohydrates – 20.4
Fat – 3.8
Calorie – 114

Peanut butter and cereal bar (28g)

Protein – 2.9
Carbohydrates – 15.2
Fat – 8.8
Calorie – 144

Breakfast cereal bar (100g)

Protein – 4.4
Carbohydrates – 72.9
Fat – 7.5
Calorie – 380

Granola bar (100g)

Protein – 10
Carbohydrates – 64
Fat – 20
Calorie – 475

How to select the right bar

How do you compare one product with another? Read between the lines and make some smart choices. Packaged and preserved foods often have a high salt content, a factor that can lead to water retention and high blood pressure. Other red signals to look out for are high levels of saturated fats, trans-fats and cholesterol content. A high intake of saturated fats and trans-fats increase the risk for cardiovascular disease. (Read: All foods have an expiry date)

I have listed here some common nutritional values to look for. Pay special attention to portion sizes so that you are aware of the quantity you are consuming.

Energy

This line tells you the number of calories you are consuming, for a given portion. The unit of measure is kilocalories, or kilojoules. 1 kcal = 4.2 kj

Fat

The fat component is measured per 100 grams, or per portion. This can be broken into trans-fats, saturated and unsaturated fats. Opt for foods with higher levels of unsaturated fat, in the form of monounsaturates and polyunsaturates.

Sodium

This describes the salt content in the product. Keep in mind that sodium is a more concentrated form of salt. 1g sodium = 2.5g salt

Carbohydrates

Carbohydrates in the product could come from starches or from sugar. Some products will provide a breakdown of both sources.

Fibre

A fibre content of 3 grams or above per portion is considered high fibre food.

Protein

Your daily protein intake in grams should be approximately the same as your weight in kilograms.

While these tips will help you choose the right energy bar, remember, these should only be consumed in situations when you cannot really have a proper breakfast and not as its replacement. (Read: Pickle with every meal – good or bad?)

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