WATCH ABOVE: Some tips on what to avoid and what to look for when choosing a snack bar.
TORONTO — Whether you need a little midday pick-me-up or pre-workout boost, snack bars can be a quick and easy way to fuel yourself. The key, though, is to pick the right one. And there’s certainly plenty to choose from: you’ve got your granola bars, fruit bars, and yes, even meat bars.
“It’s not until we really look at the nutrition label and the ingredient list, that’s when we find the truth about what’s in our snack bar,” said Lalitha Taylor, an Edmonton-based registered dietitian.
The unfortunate truth, according to dietitians, is that a lot of snack bars are processed and can contain a lot of fat, salt and sugar.
“Really snack bars may not always be the best choice. They are convenient but not always the healthiest,” said Dietitians of Canada spokesperson Laura MacLean.
For instance, chocolate and yogurt-covered bars can often have three teaspoons of sugar, according to Taylor.
“If you’re having a snack bar that has three teaspoons of sugar, that’s more of a treat-like food.”
As for fruit bars, buyer beware, she warned. “Because it’s just sugar. It’s going to be immediately broken down. There’s no protein, there’s no healthy fat, there’s no fibre in those bars to keep you feeling fuller longer.”
The only time a fruit bar might be a good option, she said, is if you’re doing a high-intensity activity for over an hour that requires a quick source of energy.
Taylor’s advice is to try and find a snack bar that’s 100 per cent whole grain, with at least four grams of fibre and five grams of protein.
“That fibre and protein play such an important role in keeping us feeling fuller longer and giving us greater satiety.”
Try to limit the sugar content to eight grams (about two teaspoons) or less, and the saturated fat content to no more than two to three grams.
“If the saturated fat content is over four grams, that could be a red flag,” Taylor said.
“If it’s coming from coconut oil, which is a natural source of that saturated fat, I’m not as alarmed because that tends to get metabolized and broken down faster by our liver.”
The other thing to consider is when you plan to eat the snack bar.
“Make sure the timing of your bar is matching the ingredients because that might change some of the nutrients you’re looking for on that label.”
Credit: Leo Kavanagh, Global News
The Edmonton-based registered dietitian came up with the following list after analyzing the nutritional content and ingredients of dozens of snack bars. Taylor states that choosing snacks, especially for pre-workout, are often determined through some trial and error as each individual has different rates of digestion and absorption. Some of the options are:
Mid-day slump snack bars
Pre-workout snack bars
For strength-based workouts:
For cardio workouts:
Post-workout snack bars
Here are some of Taylor’s suggestions for healthy whole food snacks, which she and other dietitians always recommend reaching for first.
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