Energy bars can go by several names – protein bars, cereal bars or snack bars. And while they do provide a needed energy boost (from protein, carbs and fats) can they really replace a meal or snack and help with weight loss?
The positives of energy bars as an occasional substitute for a meal are:
- Portion control to help you avoid overeating
- Portable so you always have something to eat
- Eating one is better than skipping a meal, and helps prevent binges later
- As a snack, provide better nutrition than a candy bar
On the negative side:
- They are no substitute for food, but it is better than eating nothing.
- The quality of nutrition may be lower than in real food, and none are as nutritionally balanced as the meal they are replacing.
- They provide plenty of calories for their size, but may be less satisfying than the larger volume of real food you could eat for the same calories.
- They can contain large amounts of saturated fat, sugar and refined carbs – maybe even more than you would consume if you ate a meal.
Energy bars can replace meals, but you should only do so occasionally. When you do, choose one with higher calories, and add low fat yogurt or cheese and fresh fruit to make a complete meal. Make sure the bar has 10-15 grams of protein and 3 or more grams of fiber to help you feel satisfied and reduce hunger for a longer period of time. If using one for a snack, choose a low calorie version; otherwise, you could take in more calories than usual and end up with a weight gain.
Look for whole, natural ingredients and carefully watch the amount of saturated fat, sugar, refined carbs, and hydrogenated oils in the bar. As with calories, make sure you know what, and how much, you are taking in, and that it fits within your total daily allowance.
Energy bars can assist in weight loss efforts, as long as they are used occasionally as part of a healthy eating plan and provide good nutrition. Read the label and know what you are eating.
Tags: energy bars, healthy eating, weight loss