Energy bars are nutritious,but think before you pick

They usually do not have flour but have added fats and sugars.

Energy bars are usually eaten as performance enhancers for sports,post workout refuelling,high-energy snacks,nutritional pick-me-ups,meal replacements,and even as weight loss tools. These bars are made up of grains,dried fruits,nuts,seeds,honey and high-fructose corn or other syrups. They usually do not have flour but have added fats and sugars. Sold extensively in grocery and drug stores,gyms and health food stores,energy bars are gaining popularity as they are high in carbohydrates,calories and fortified with nutrients in varying proportions,depending on their use.

All bars are not similar. There are high carbohydrate bars,low glycemic index bars,high-protein bars,40-30-30 bars,breakfast bars,brain boosting bars,meal replacement bars,diet bars,and more. Some are nutritious and some are not. Hence,it is important to examine what you are eating and determine if it is right for you.

Ideally,look for bars that are low in fat,particularly the saturated and trans variety. A giveaway for the presence of trans fats is the term hydrogenated fat on the label. Some bars are a good source of fibre (aim for 3 to 5 g),vitamins and minerals.

Bars with high protein and those with low glycemic index can be helpful for vegetarian athletes,long-distance runners,and people who require high protein diets. Go for bars with protein sources such as whey,soy,or casein.

Meal replacement bars help those trying to lose weight but should not be used on a regular basis. For an an occasional meal replacement,look for the bars with at least 10 to 15 g of protein. Many energy bars are aimed at people on particular weight-loss plans. However,they are not a substitute for real food which provides phytochemicals and may also be cheaper.

Energy bars are convenient and portable particularly during a very long training run. The main reason is that after 60 minutes of continuous exercise your body most likely has used most of the glucose and glycogen stored in the muscles and it is at this point that carbohydrates need to be ingested in order to refuel the muscles. In these case,you should choose a bar that is high in carbohydrates,low in fats and not too high in fiber.

Energy bars also make a convenient and healthy snack for busy people on the go. In this case,always look for high fibre,low glycemic bars. They can be also be eaten as a pre- or post-workout snack if you dont have access to fruits or yoghurt.

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While endurance competitors may reap benefits,energy bars arent much help for recreational athletes or those working out for an hour or less.

Finally,while energy and nutrition bars often make big promises,they are not magic foods. Claims that they increase energy,alertness,athletic performance,powers of concentration appear more of hype. They certainly are a handy,convenient,portable high on calorie and nutrients foods. They are designed to suit specific needs. Used indiscriminately,chances are you would be getting a stiff dose of calories,disguised sugars,carbohydrates and even trans fats.

Ishi Khosla is a former senior nutritionist at

Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: To be healthy should be the ultimate goal for all.