LÄRABARs: “Although these bars may look high in sugar at first glance, the majority of the sugar comes naturally from the dates which make up one of just six simple ingredients in these bars,” says Palinski-Wade. ![]() But they contain don’t have added sugar, gluten, soy or dairy. They contain a lot of protein, which comes from egg whites. RXBARs : The bars are around 210-220 calories each and have about six easily recognized ingredients, like nuts and dates. (The experts do not have any financial relationships with the bars they recommended). Here are five especially healthy bars-listed in no particular order-that meet the above requirements and are recommended by Bellatti, Palinski-Wade, and Ayoob. “This mix will usually result in a filling option,” she says. Palinski-Wade says she tells her clients to use the “rule of 5.” That means looking for bars that contain at least 5 grams of fiber, 5 grams of protein, and 5 grams of unsaturated fat. That’s why you should look for a bar that’s a good source of fiber, protein, and healthy fat, which will keep you feeling full for longer. “A granola bar that contains mostly refined grains and added sugars will digest rapidly, leaving you hungry,” says Palinski-Wade. “Just watch out for bars that contain more than 20% Daily Value of saturated fat,” she says. “Some granola bars are high in fat, but that doesn’t mean you have to avoid them.” Palinski-Wade says unsaturated fats coming from plant-based sources such as nuts and seeds can provide health benefits while making the granola bar more satisfying. ![]() “Don’t be afraid of fat, but focus on the source,” says Erin Palinski-Wade, a registered dietitan and author of 2 Day Diabetes Diet. So “if there’s a bar and the ingredients are dates, almonds, chia seeds, coconut and granola, you are getting nutrition and fiber without added sugar,” says Bellatti. That’s going to change, but for now, calling out added sugar on a label is voluntary. For most products, the amount of “sugars” listed on the nutrition facts labels don’t distinguish between the two. But it may be tricky to distinguish between sugar from whole ingredients like dried fruit, and added sugars. Bars that rely on sweetness from whole foods like dates, rather than table sugar, artificial sweeteners or high fructose corn syrup, are typically healthier. It’s also important to track where the sugar in each bar is coming from. Just keep in mind that not all protein powders provide the entire range of essential amino acids that natural forms of protein can. “The ingredients may be all good, but there can be a lot of added vitamins and minerals, and high protein levels will probably involve added protein concentrates.” While experts say getting protein naturally from foods like quinoa and chicken can offer extra nutrients and fiber, protein powders can be more easily added to foods like smoothies and bars. “The ingredient lists are long because Mother Nature doesn’t tend to consolidate a whole meal’s worth of nutrition into a single food,” says Keith Ayoob, an associate professor of pediatrics at Albert Einstein College of Medicine and Montefiore Health System. ![]() Sometimes bars with basic ingredients have long lists, but that’s not necessarily a bad thing. Look for bars that feature simple foods: if the primary ingredients are foods like nuts, berries and fruits, rather than complicated ingredients with names you can’t pronounce, you’ve likely found a bar with a good ratio of fiber, protein and healthy fats, says Bellatti. The best place to start is the ingredient list. MORE: Is Protein Powder Good For You? Read the label ![]() Here are some tips for finding a truly healthy granola bar, as well as some specific brands that nutrition experts recommend. “Now there are more whole food based bars that are nutrient dense.” “I definitely think the nutrition bar market has come a long way in the last few years,” Bellatti says. However, it is possible to find a truly healthy granola bar (and other nutrition bars that don’t contain granola specifically).
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