Setting the Bar
Checking Claims of Popular Products is a Good Idea
by Sandra Brandt

Are you renewing or continuing your pledge to improve fitness levels despite a busy schedule? Are you planning, or still trying, to eat the healthiest diet possible, even though you don’t always have time to make meals from scratch? Do you like to pop a healthy(ish) packaged treat into your child’s school lunch? Are you trying to lose weight? If your answer is yes to any of these questions, the food and food supplement industry has a perfect product for you… whether an energy bar, meal replacement bar, protein bar, low calorie/low carb bar, or cereal bar… it is presented as a tasty powerhouse of nutrition wrapped up in one handy compact package. These products come with a wide variety of brand names, ingredient lists, health claims, added nutritional supplements, and attractive packaging.

As with any popular product, it is a good idea to check out the claims and the facts.

Most bars are designed for a specific purpose or quality, such as “low calorie” (for weight watchers), “high carb” (for quick energy and endurance), “high protein” (for muscle building), or featuring specific nutritional supplements such as electrolytes, antioxidants, or stimulants, targeted to a certain group, such as women or athletes for example, or just those who want a quick and easy boost in nutrient intake.

There are a few things of which to be aware. One is that there is not much oversight in the industry as to whether these products are actually meeting their claims. For example, the labels “high protein” or “low calorie” have specific meanings in labelling laws which are sometimes not met by these products. Another issue is that independent testing which has been performed on these products showed that many of them did not live up to their own claims, such as levels of calories, protein, carbs, sodium, etc.

In my view, however, the biggest concern is that actual nutritional and health value often takes a back seat compared to counting calories, carbs, or protein units. For instance:

• The word “energy” in the Energy Bar label is used to convey a positive impression of physical or mental strength and endurance, but in chemical terms, it’s actually just another word for calories, which are easily obtainable from any food, pre-packaged or not. Carbohydrates are known to convert to energy more quickly than protein or fat, so for quicker effect during a workout or sports event, a higher proportion of carbs is sought after. However, any food that is high in carbs and low in protein and fat will have the same effect, even if not designed for this specific purpose.
• When counting calories or macronutrients (carbs, protein, fat), the source is actually just as, or even more, important than the numbers in health terms. Nutritionally empty calories, carbs from highly processed sweeteners, or puffed and flaked cereal grains which have lost their nutritional value, protein from denatured soy or dairy sources, or fat from hydrogenated oils, which technically all qualify as macronutrients, are a very unhealthy way to meet the body’s requirements for those important components of the diet. Yet, this is how many bar products fulfill the numbers on the label, because these kinds of ingredients are cheap and easy to manufacture, and they can still produce a bar with the necessary taste appeal. Some candy companies have even jumped into the health bar market by repackaging a product that differs very little from their original candy bar.
• Vitamins and minerals added to a bar, just like in supplement form, are often hard to assimilate without the accompanying phytochemicals, bioflavonoids, and balance of nutrients found in unprocessed foods that make them useful to the body. Also, if one is relying on a lot of bar-type products, it could be possible to take in an imbalance of certain micronutrients.

Some bar products are more conscientiously produced than others, attempting to use more natural, organic ingredients rather than cheap over-processed items. This difference will be reflected in the price, which makes a good quality product a particularly expensive way to get your nutrition, compared to actual “normal” food. If you still feel there is value to using bars as part of your diet, the key is to do one’s research; rather than relying on flashy claims on the packaging, read the fine print carefully, check the company’s website, and submit any additional questions to the company.

A couple of bars that take an unusual approach are YouBars and Tanka Bars. Tanka Bars, a product developed by the Lakota Native American people of South Dakota, are based on the traditional bison and cranberries as their main ingredients. One concern with this product is that it’s designed to be low in fat (unlike the traditional food from which it is derived) in order to cater to the modern phobia regarding fat intake. Animal protein can be more difficult to digest without the natural accompanying fat. YouBars is a novel web-based business that allows customers to order products made from their own customized ingredient mix, choosing from given options, or to request other added ingredients. The extensive ingredient lists on the site can also help generate ideas for developing one’s own homemade treats (taking care to weed out the less-than-healthful options).

Nuts, seeds, and fruit are all great on-the-go sources of energy and nutrition, so they provide a fine alternative to the convenience of bar products. Fruit, either fresh or dried, provides abundant carbohydrate energy in the form of natural sugars, combined with other vital elements that all work together. Nuts and seeds contain a good balance of carbs, protein, and fat. Ideally, for optimum nutrition and digestion, they can be soaked in a salt brine overnight (about 1 tablespoon of unrefined salt mixed into water to cover 4 cups nuts/seeds—only use one kind of nut or seed per batch). To restore crunchiness to the soaked nuts/seeds, simply spread in a single layer on a baking sheet and leave them in a very low oven (150 degrees is ideal) or dehydrator for anywhere from several hours to a whole day, until done to your liking. You can process larger batches at once and keep them frozen or refrigerated so they are always available for an instant snack, trail mix, or recipe ingredient. The unrefined salt in the soaked nuts/seeds, and also added in the following recipes, adds valuable minerals to keep your body functioning in a balanced way as you go about your busy day or your workout.

To design your own snacks and bars, grind varying combinations of nuts, seeds, and dried fruits in a food processor, adding vanilla, honey, or other flavourings as desired. Form into balls, or press into a pan and cut into bar shapes. Or try one of the following recipe ideas:

Nut and Seed Fudge

Combine 1/2 cup each melted coconut oil, honey/brown rice syrup, cocoa powder. Add 1/4 tsp unrefined salt, 1/2 tsp vanilla. Stir in 1/2 cup each hemp hearts, shredded coconut, chopped walnuts. Form mixture into squares or balls. Refrigerate.

No Bake Energy Bars
(from www.wholelifestylenutrition.com)

Melt together 2 tbsp each honey and nut butter of your choice. Allow to cool. Add a dash unrefined salt, 1/4 cup each almonds and pecans (preferably soaked and dehydrated), and 2 tbsp organic chocolate chips or carob chips. Press into a small dish lined with parchment paper. Add another dash of salt to the top of the bars. Refrigerate and slice. Makes 4 bars.

Primal Bars
(adapted from www.marksdailyapple.com)

1/4 cup almonds or sesame seeds
1/4 cup unsweetened shredded coconut
1/4 cup almond butter
1/4 cup coconut oil
1 tsp pure vanilla extract
1/2 tsp of raw honey
1/4 tsp unrefined salt
1/2 cup dried cranberries or blueberries

On a cookie sheet, toast nuts/seeds and shredded coconut until golden brown (you may need to shake the tray once or twice to make sure they cook evenly). Note that whole almonds will take longer to toast, so keep them separate. Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground. In a mixing bowl, melt coconut oil and almond butter. Add vanilla, honey and sea salt. Mix thoroughly. Fold in nut mixture and almond (or sesame) meal until mixed thoroughly. Fold in blueberries/cranberries. Press mixture into a small loaf pan. Refrigerate for 20 minutes or until firm. Cut “loaf” width wise. Should make 6 good-sized bars.

Almond Date Power Bar
(adapted from www.realfoodforager.com)

Process 4 cups almonds (preferably soaked and dehydrated) in a food processor until finely ground. Continue processing until it becomes a smooth nut butter. You may need to add a small amount of coconut oil while processing to get it smooth. Soak 1 cup pitted dates (about 10 dates) in filtered water for about 1/2 hour. Puree in food processor. Add 3 tbsp honey, and unrefined salt, vanilla, and cinnamon to taste. Spread evenly in a 9x13 baking dish. Refrigerate until hard; then cut into bars.

Resources:
www.youbars.com
www.wholelifestylenutrition.com
www.marksdailyapple.com
www.athleteinme.com
realfoodforager.com

Sandra Brandt has had a lifelong interest in whole natural foods. She lives in Regina, where she gives cooking classes, presentations, and dietary consultations. She can be reached by email: brandt.s@sasktel.net. Also see the colour display ad on page 13 of the 18.5 January/February issue of the WHOLifE Journal.