Energy is the capacity to perform work from the body’s chief fuel—carbohydrates. Indeed energy bars are eaten as performance enhancers for sports, post-workout refuelling, meal replacements, and even as weight loss tools. Made of grains, dried fruits, nuts, seeds, honey and high-fructose corn or other syrups, they usually do not have flours but have added fats and sugars.

Energy bars are a quick way to get between 100 and 300 calories and are rich in carbohydrates, calories and fortified with nutrients in varying proportions.
There are high-carbohydrate bars, low-glycemic-index bars, high-protein bars, 40-30-30 bars (they contain 40 per cent carbs, 30 per cent protein and 30 per cent fat), breakfast bars, brain-boosting bars, meal replacement bars, diet bars and more. Some are nutritious and some aren’t.

Look for bars that are low in fat, particularly of 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 grams) as well as important vitamins and minerals.
High-protein bars and low-glycemic-index bars can help vegetarian athletes, long-distance runners and those on high protein-diets. Go for bars with protein sources such as whey, soy, or casein. Meal replacement bars can offer dieters automatic portion-size control. If you skip a meal, eating a convenient bar can keep you from getting too hungry and bingeing later.

But they can’t substitute real food. While energy bars may appear to have the same vitamins and minerals found in fruits, vegetables and grains, they don’t contain the phytochemicals, bioflavonoids, and natural fibre found in foods. Look for the bars with at least 10 to 15 grams of protein.
Energy bars also are a convenient healthy snack for busy people on the go. They are better than the readily available high-calorie, low-nutrient cookies, namkeens or chocolates. Always look for high-fibre, low-glycemic bars as snacks. They’re portable, non-perishable, and may be handier at times than yoghurt, fruits or other high-energy snacks. Many athletes report nibbling on them helpful during a long run, and they have proven to be popular with rowers, cross-country skiers, cyclists and sailors.

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