5 Best Nutrition Bars for Women

Let’s cozy up to the “bar” …

Decades ago “nutrition bars” were nasty tasting soy-based bars used mostly by the body building community. Today, bars are part of our grab-and gobble society. The number of choices can make your head dizzy!

Setting taste aside, nutrition bars are not created equal. Many are candy bars in disguise since they contain as much sugar.

Some bars are touted as “energy bars.” Energy bars often contain mostly fruit and nuts which can be a satisfying snack. For nutrition purposes, energy means calories which is where we get our energy from. Whether labeled as a nutrition or energy bar, both provide calories … there’s nothing magical in an energy bar to make you feel more focused or stronger.

What varies from bar to bar is where those calories come from, the added nutrients, and ingredients. Next are the claims on the label which represent more of what’s been left out of the bar.

Everything from Vegan to non-GMO, to gluten, nut, dairy, and casein free provides options for those that either clinically require avoidance of these nutritional foods and proteins or prefer that nutrition profile. Speaking of proteins, choices include whey, soy, and plant-based like pea and rice proteins.

Bars can be broken into two categories; snacks and meal replacements. There are also bars created for athletes (weekend warriors) which generally are significantly higher in calories, protein and carbohydrates.

For women, selecting the appropriate bar can affect weight, digestion, and hormones. Using a meal replacement bar when a snack bar would be better suited can stall weight loss efforts. In addition, bars made with added sugars or even chock-loaded with dried fruit can contribute to a bump in insulin levels with the downstream effect of fat storage.

From a nutrition standpoint, all these factors should be taken into consideration when making a selection but let’s not forget the biggest contributor to your purchase – TASTE!

Do you prefer chewy or dense bars? This can be the breaking point where you make some nutritional compromises. Don’t waste calories on food you don’t enjoy just because you think it’s healthy.

There are 5 top factors I look at when choosing a bar. Here are my guidelines:

Type of Bar	Calories	Protein	Fiber	Sat Fat	Sugar
Snack Bar	100-190	5-10 grams	3+ grams	< 3 grams	<5 grams
Meal Replacement	200-350	11-30 grams	4+ grams	3-5 grams	<10-15 grams

Ingredients to watch!

The ingredients are listed in order of dominating weight so the first 3-5 ingredients are a nutritional snapshot. Sources of protein should be listed first. If brown rice syrup or cane invert syrup is listed first or second, run away from these bars.

To lower the sugar content, some bars contain sugar alcohols such as maltitol or erythritol. These can create an angry tummy (bloat, gas) since these sugar alcohols (AKA as polyols) are not fully absorbed. Even one bar can create enough GI distress that results in frequent bathroom breaks.

My top 5 favorites   

Rise Almond Honey Protein Bar

This 3 ingredient bar makes a perfect meal replacement bar.

Calories: 280

Protein: 20 grams

Fiber:  4 grams

Saturated Fat: 1.5 grams

Sugar: 13 grams

Gluten Free: Yes!

 Strong & Kind Thai Sweet Chili

My go to when needing a “substantial” snack or a lighter meal replacement.

Calories: 230

Protein: 10 grams

Fiber:  3 grams

Saturated Fat: 2 grams

Sugar: 6 grams

Gluten Free: Yes!

Mediterra Bars – Kale and Pumpkin Seeds

The first bars inspired by the Mediterranean diet!  Fits nicely as a mid-morning snack or even a quick snack before a moderate workout.

Crunchy and savory – a nice change for a mid-day snack break.

Calories: 140

Protein: 6 grams

Fiber: 5 grams

Saturated Fat: 1.5 grams

Sugar: 1 gram

Gluten Free: Yes!

 Detour Smart Coconut Almond

An incredible amount of fiber for the calories and super-low in sugar! The combo of high fiber and low sugar will keep your blood sugar stable. A perfect mid-day snack to fend off late afternoon hunger.

 Calories: 150

Protein: 3 grams

Fiber: 10 grams

Saturated Fat: 0.5 grams

Sugar: 3 grams

Gluten Free: Yes!

Go Lean Dark Chocolate Cashew Chia

When only chocolate will do, this hybrid snack/meal replacement is not only tasty but provides the equivalent amount of protein as 8 ounces of milk. This bar works when you’ve had a lighter lunch and plan to hit the gym on the way home.

Calories: 200

Protein: 8 grams

Fiber:  4 grams

Saturated Fat: 2 grams

Sugar: 8 grams

Gluten Free: Yes!

Final bite!

Trying to find the “perfect” bar is akin to the hunt for those must-have shoes. You may like the way they look but they aren’t the most comfortable or good for you to wear daily. When selecting a nutrition bar use the guidelines above to best meet your needs. The best choice is always whole foods but when in a pinch, bars can be the strategic choice for a happier and healthy you.

Bonnie Roill is a Registered Dietitian Nutritionist, Certified Health and Wellness Coach, and Hormone Support Coach working exclusively with women to re-balance their hormones to create a healthier weight and a happier life! Visit www.B3Nutrition.com   to receive your free report “5 SMART Strategies for Healthy Weight Loss.”  Eat Clean(er)* Feel Great* Look Awesome!

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