Energy Bars Good For Between-Meal Pick-Me-Up

Have you noticed the ever-growing variety of trendily wrapped energy bars?

Energy bars provide a convenient pick-up snack to help fill the gap between meals or a boost for the afternoon slump. Some people use them as meal replacements, but they’re best suited between meals. You can keep them in your glove box, backpack, sport coat, baby stroller, overalls or gym bag.

Higher levels of vitamins, minerals, protein and fiber - and, now, herbal supplements - distinguish energy bars from candy bars. The energy release from a bar and how long it lasts varies depending on carbohydrate, protein, fat and fiber content.

The first energy bars, called pemmican, were made by Native Americans. In the Northwest, a mixture of buffalo meat and berries was ground by mortar and pestle, shaped into a patty and stored in an animal intestine. These energy patties helped the tribes get through the sometimes long Northwest winters.

Modern bars, which come in a variety of flavors, use ingredients like soy protein, brown rice syrup, pear and grape juice concentrates, honey, seeds and nuts. I sampled 25 different types of bars bought at local supermarkets and had eight friends try most of them as well. Prices ranged from 59 cents to $2.69.

Choosing the right bar for your needs involves understanding the differences in calories, protein, carbohydrate and fat each bar offers.

The quick-energy bars generally have 25 to 65 grams carbohydrate, less than 3 grams fat and less than 10 grams of protein. They include the original PowerBar and the company’s newly released Harvest, Tiger Sport, You Are What You Eat Bar and Clif Bar.

These high-carbo bars rapidly elevate blood sugar and energy levels but lack long-term sustainability. Athletes are attracted to the quick-energy bars to avoid “hitting the wall” during an event. Diabetics and sugar-sensitive people should stay clear of these bars.

The PowerBar and Tiger Sport have a tough, chewy texture. The benefit of a tougher bar is that it can keep in the bottom of your backpack for six weeks and remain intact and edible. The other bars have a baked, easy-to-chew texture with good flavor.

The Clif bar uses no high-fructose corn syrup and is dairy- and wheat-free (although it contains gluten).

Bars with a little more protein and fat include Balance, Zone Perfect, PowerBar’s Essentials, Spiru-tein, Genisoy and Luna. These bars contain at least 10 to 21 grams protein, 3 to 5 grams fat and 20 to 25 grams carbohydrate. Calories range from 160 to 250. The extra protein and fat without the extra carbohydrates provides a slower and more sustained release of energy.

These easy-chewing bars were a favorite with tasters because of their moderate calories and good flavor. One woman said the Luna bar reminded her of a “healthier version of a Rice Krispies treat.” Luna bars are designed for women’s needs with 35 percent of the daily value for calcium and iron and 100 percent of the recommendation for folate and vitamins B-2, B-3, B-6, C and E.

The largest bars, such as PowerBar’s ProteinPlus, Ironman, Spiru-tein Sport and Met-Rx, contain 230 to 310 calories and are closer to a meal than a snack. These big hitters have 16 to 30 grams protein and 2.5 to 9 grams fat.

Eating one of these bars can wipe out your appetite if consumed too close to a meal. You can always eat half a bar and see if it holds your blood sugar levels steady until mealtime. These bars are excellent for the perpetual-motion teenager or business person stuck at the office with no lunch in sight.

The popularity of reduced-carbohydrate eating plans has created a demand for low-carbo bars. Atkins makes an Advantage bar with only 3 grams carbohydrate, 10 to 13 grams fat and 16 to 22 grams protein. Some people can tolerate the odd aftertaste.

Atkins uses glycerin, a byproduct of triglyceride (fat) breakdown, to provide a source of fuel that converts to a negligible amount of blood sugar in the body.

Another low-carbo bar is the Protein 21, designed by Drs. Michael and Mary Dan Eades of the “Protein Power” plan. The 200-calorie bar contains 7 grams fat, 14 grams carbohydrate and 3 grams of xylitol (a sugar alcohol that has minimal impact on blood sugar and insulin levels). It also contains glycerine and almonds and clarified butter as fat sources. The Atkins and Protein 21 were the least liked of all the bars tested.

You can judge a bar by its cover, as long as you read the label. If you want a quick pick-me-up bar, choose one with higher carbohydrates and less protein and fat. Higher protein and fat content slows the release of blood sugar, resulting in a more sustained energy level.

Energy bars are not intended to be meals. Real, wholesome food is your best source of balanced nutrition. But in a pinch, energy bars can help get you through the afternoon doldrums with a smile on your face for dinner.