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May 2020

How Do Well-Thinking People Make the Bar Scene?

Just when we are telling people how much easier is it to make a healthy selection in almost any food category, 1 area becomes more complicated. This is mainly a result of people wanting to become healthy. The ‘‘nutritious energy bar” food category (this is my own made-up name) becomes complicated because people are honestly attempting to select items that they want to be healthy. They want to be able to stick something in a sack lunch for themselves or their kids, or they want an alternative to a cookie or candy bar for their child on the way to soccer, swim, football, or hockey practice. They want something that will be good for them that they can stick in their pocket when hiking or biking. There is a big market, and the market is being driven by the desire to make a healthy choice. We have come a long way since the old granola bar, even though these have been “tuned up” and are still available.

You Make the Decision

The format for this discussion will be to present a table of numbers that you can study and somewhat compare “like nutrients.” As there is a difference in serving size, it may be necessary to do some mental math in the comparisons. I would suggest that 3 areas be closely noted from a positive point of view.

 First, the percentage of fat calories should ideally be low. The National Institutes of Health (NIH) and the American Heart Association (AHA) recommend that the percentage of the total daily calories should be less than 30 percent. These groups (NIH and AHA) mean some items could have more than 30 percent of their calories as fat, as long as there were enough lower­in-fat food items to bring the total for the day to less than 30 percent. This is a mediocre goal, and most wellness-thinking people agree with Dr. Dean Ornish’s recommendation to get the number to no more than 10 percent of the total daily calories. In fact, wellness thinkers recommend looking at each item with the 10 percent criteria. At any rate, keep the fat low!

 Secondly, look to see if the item contains some fiber. If it has fiber, it is probably made from a whole-grain, or at least has some fiber added.

 Finally, note the calcium content. Along with fiber, this is about the only nutrient that Americans are still lacking in their diets.

Name Serve	Cal	Fat %	Fat	Fat	Sugar	Sodium	Fiber	Calcium
Size	Cal	Cal	g	g	mg	g	mg
Nature
Valley
Granola Bar
47g	210	70	33%	8	12	150	2	-
Nature
Valley
Low Fat
Granola Bar
28g	110	20	2	7	85	1	-
Carnation
Breakfast
Bar	36g	150 45	30%	5	1	-
Nutri-Grain
Cereal Bar
37g	140	25	18%	3	12	60	<1	50%
SnackWell’s Cereal Bar
37g	120	0	0%	0	15	105	1	-
Power
Bar	65g	225	23	10%	2.	5	14	90	3	30%

Further Discussion

Next, each of the 6 selections will be discussed from 3 points of view:

1 The first, and thus major, ingredient

2 Major weaknesses

3 Major strength (if any)

Nature Valley Granola Bar

This is the old granola bar that most people grew up on when granola bars were said to be healthy. Its first ingredient is very healthy: rolled oats (oatmeal). Weakness—high sugar (brown sugar, sugar, honey, and syrup). Strength—rolled oats are a high-soluble-fiber source. Also note that the granola bars of today use liquid fats such as sunflower or safflower oil rather than the old tropical oils (coconut and palm) for which they were famous.

Nature Valley Low Fat Granola Bars

This is an attempt to turn the old reliable granola bar into a healthier item by removing some of the fat. This they have done. The regular granola bar is 33 percent fat while the low-fat variety is only 18 percent fat. First ingredient—rolled oats (oatmeal). Weakness—still high in sugar and some crisped rice is added in place of the oats, thus making a minor fiber reduction. Strength—lower in fat.

Carnation Breakfast Bar

This followed the Carnation Instant Breakfast Drink (breakfast in a glass) many people used as a quick alternative to a healthy breakfast of cereal and fruit. This is a breakfast in a bar. Its first ingredient is high-fructose corn syrup (a long fancy name for sugar). Weakness—high sugar. Strength—excellent source of calcium. In fact, it has 50 percent of the calcium that is needed for a whole day.

Nutri-Grain Cereal Bar

A little less than twenty years ago, Kellogg’s introduced the Nutri­Grain breakfast cereals. They were 4 pure, whole-grain flake varieties (wheat, corn, barley, and rye) and a shredded wheat. The corn, barley, rye, and shredded wheat were quickly taken off the market because they didn’t sell, and varieties with nuts and dried fruit replaced the original pure-grain products. Nutri-Grain Bars are part of this lineup that continues to sound healthier than it is in reality. First ingredient—enriched wheat flour (another name for white flour). Weakness—high sugar. Strength—lower in fat (18 percent) than the typical granola bar (33 percent).

SnackWell’s Cereal Bar

This is part of a whole line of heavily advertised food products (SnackWell cookies) that have had the fat removed. First ingredient—a fruit filling, depending on the variety. For example, in the blueberry variety, the ingredients for the filling are sugar, blueberries, corn syrup, high-fructose corn syrup, modified food starch, dextrose, apple powder. Weakness—high sugar. Strength—fat-free.

Power Bar

This is the most popular of all the “energy bars.” It is sold in regular grocery stores, fitness clubs, discount warehouses, and sporting goods stores. First ingredient—fructose syrup (from grapes, corn, and pears). By now you know this is sugar. The second ingredient is oat bran, which is 1 of the best sources of soluble fiber. Weakness—high sugar. Strengths—many: (1) low-fat, 10 percent; (2) high-fiber; (3) 30 percent of day’s calcium; (4) it has 100 percent of 10 important vitamins including B vitamins, folic acid, and vitamin C; (5) it is also iron-, phosphorous-, magnesium-, and copper-fortified.

Final Advice

Want to make the bar scene and stay well? Read the labels!