When it comes to snacking, real foods (apples, hard-boiled eggs, tangerines, etc.) are best. That’s because they don’t contain added sugars or questionable ingredients like erythritol, sucralose, or xanthan gum to increase shelf life. I’m not sure exactly what those ingredients are, but if I can’t pronounce them, I generally don’t eat them. However, real food isn’t always convenient, especially if you are traveling.
When it comes to evaluating bars, TASTE matters big-time, as I discovered recently when I recommended highly nutritious Slim-Fast bars to clients. They said the taste was somewhere between a piece of cardboard and dog food.
So, start with something you like and then analyze its nutritional value.
Protein + fiber should be high to feel full. You’ll need ~7 grams of protein to sustain you for 2 hours.
Sodium + added sugars should be as low as possible.
Extra nutrients like calcium or vitamins provide better food value – the more the better.
Do a Side-by-Side Comparison
In the example below, the calories are almost identical, but the Quest Bar has a lot more protein and fiber, although it’s higher in sodium. The Kind Bar is low on protein as well – less than an average piece of bread. None-the-less, if you like Kind Bars and find them filling enough for a snack, then eat them. Or combine them with a higher protein snack. For example, a half Kind Bar and a small non-fat latte boasts 11 grams of protein and only 190 calories).
The Taste-Off
If you’re not sure what bars taste best and want to avoid buying boxes of them, check out this comparison from the editors at Eat This, Not That. They analyzed 9 protein bars using a blind taste test: