Greetings, dear readers of my blog! Agree that with the emergence of a global trend towards proper nutrition, a lot of “healthy” products began to appear in supermarkets.
One of these new products was fitness bars located on dietary shelves.
Often, when there is no time for a full meal or want something sweet, many people buy, at first glance, harmless bars rather than rolls or chocolate.
Isn't it a good trend? But is this product really as useful as the manufacturers claim? First things first.
Where do legs grow from?
In 1900, a doctor from Switzerland M. Benner created an unprecedented product for patients - cereal bars. They were conceived as a therapeutic food for weight loss. Since the mid-20th century, candy bars have become a popular product among people leading a healthy lifestyle.
Today, cereal bars are in demand, being a popular dietary product all over the world. However, recently this product has been questioned regarding its unconditionally beneficial qualities.
So, for example, some doctors called the bars dangerous because they can cause obesity and diabetes.
Is it really? Let's figure it out.
Compound
Cereal bars are the result of pressing grains, usually oats, but sometimes rye, wheat, and barley are also found. Pieces of dried fruits and berries, nuts, and seeds are added to them.
Honey and molasses are used as sweeteners, as well as unsafe sugar. In addition, the bars may contain yogurt, milk, chocolate, and cocoa. Accordingly, depending on the composition, the calorie content can be from 150 kcal to 450 per 100 g.
Benefit
The cereal bar is convenient to use (for example, you can take it on the road), does not require special storage conditions, and has good nutritional value.
The whole grains included in the product have a beneficial effect on intestinal motility and also normalize the activity of the gastrointestinal tract.
The dietary product is rich in fiber, which has a positive effect on weight loss and blood cholesterol levels. Cereals are a source of vitamin B, magnesium and calcium.
In addition, the bars take a long time to digest (due to slow carbohydrates in the composition), which means they are filling and saturate the body without spikes in blood sugar levels.
This is a healthy snack for those who are watching their weight and nutrition. They can safely replace unhealthy treats (sweets, chocolate, cookies), and also discourage cravings for sweets.
Harm
Despite the beneficial qualities of cereal bars, doctors recommend caution when using such a product.
The fact is that modern cooking technologies differ very much from the original ones. The recipes have changed, and the bars are not very natural.
So, cereal bars are very high in calories. The calorie content of some reaches 450 kcal. The reason for this is sugar and sweeteners.
Many bars are filled with chocolate glaze, this increases the calorie content of the product several times. And almost all manufacturers use palm oil in their preparation. It is, according to nutritionists, very harmful.
Pros of protein bars (benefits of protein bars)
Healthy
A good alternative to buns and cakes. A bun can quickly fill you up, but many people try to avoid flour confectionery products. A protein bar is also quite high in calories, but it still has more benefits due to the content of protein and other useful elements.
Fast
Given our busy lives, the ability to quickly have a snack is of great importance (for example, after work before the gym).
Comfortable
The protein bar is convenient to take with you. If you are not at home, you don’t have to think about how to wash your food and hands. For me, this point is of great importance, since healthy snacks such as apples or raisins need to be washed, which is sometimes very inconvenient. Another convenience compared to, for example, fruit is that it takes up little space and weighs little. You must agree, when you have a large and heavy bag and a lot of things, this factor is quite important.
Tasty
One thing you can't argue with is that protein bars are delicious.
Protein bars - healthy, convenient and tasty
DIY candy bars
To be completely confident in the bars, some nutritionists suggest preparing them at home. Below I will give some delicious recipes for a truly healthy treat.
Recipe No. 1
Fruity and nutty.
Need to take:
2 tbsp. oatmeal, 1 large green apple, 1 pear, 1 banana, a handful of nuts (of your choice), dried fruits.
Peel and seed the fruits, grate them, and chop the dried fruits. Mix everything with the cereal until smooth.
We form bars from the resulting mass, place them on a baking sheet and bake at 180 degrees for 20-25 minutes.
Recipe No. 2
No oven baking
Let's take:
150 g oatmeal, 3 tbsp honey, 2 tbsp. coconut milk, a quarter cup of peanut butter, a pinch of salt, raisins, prunes - to taste.
How to prepare: Add all ingredients to oatmeal. Place carefully. The mass should be dry and moldable.
Place in a pan lined with parchment paper. Press a little. Place in the refrigerator for 1-2 hours. Then cut into bars.
Recipe No. 3
Strawberry bars.
Need to:
1 cup oatmeal, 5 large fresh strawberries, 4 tsp flax seeds, 2 tbsp honey, 2 tbsp water.
Cut the berries into small pieces, add honey, water, flax seeds. Pour in the oatmeal and stir. Place the resulting mass on a baking sheet and place in an oven preheated to 130 degrees for 60 minutes.
Thanks to the low temperature and cooking time, the bars will become crispy. After cooking, let the dish cool and then cut into rectangles.
Recipe No. 4
High in protein.
We will need:
4 eggs, 125 ml applesauce (take baby, it's sugar-free), a quarter cup of peanut butter, 3 cups of oatmeal, sesame seeds, nuts (to taste), dried cherries, peanuts, a pinch of salt, baking soda - 7 g, 5 tbsp .l protein powder, vanilla, cinnamon.
Beat the whites (separate the yolks), add peanut butter, applesauce, salt, soda, protein and spices. Stir it all.
In a separate bowl, mix cereal, cherries, peanuts, nuts, and sesame seeds. Add the liquid mixture and knead the dough until smooth.
Place on a baking sheet and place in an oven preheated to 180 degrees for 25 minutes. After cooking, let the pie cool, then cut into portions.
Protein (protein)
“Protein Bar”, from – 50 g, average price – 65 rubles.
173 kcal, USED – 8/5/23
It is not by chance that I start the review with this brand. Look how this product is designed. Stylish dark packaging and large PROTEIN inscription. It inspires confidence, doesn't it? Moreover, we all know how important protein (that is, protein) is for weight loss. But let's take our time and look at the label.
Let me remind you that in accordance with the current rules, the manufacturer is required to indicate the composition, starting with the ingredient that is most abundant, and then in descending order.
We read the label: glucose syrup, sugar, coconut flakes, whey protein concentrate... there is no need to continue further.
Surprisingly, sugar comes first in a protein bar—23 grams per serving, which is a generous tablespoon. Agree that even calling it protein is wrong; rather, it is a sugar bomb, suitable only for professional athletes during intense training. And an overweight person should definitely stay away from such a snack - such a bar will not give anything other than a sharp attack of hunger and a craving for sweets.
This example once again shows how important it is to study labels before purchasing, and not to trust only advertising labels. "Turboslim" from - 50 g, price - 130 rubles
"Turboslim" from - 50 g, price - 130 rubles.
110 kilocalories, USED – 8/4/9
The composition is quite balanced, the ratio of proteins and carbohydrates is almost 1:1 with a slight advantage of the latter. The downside I would consider is that the product contains only simple carbohydrates and no complex ones at all. The price of this bar, it seems to me, is “biting” - 130 rubles for 50 grams of food is expensive.
“Black Forest” from – 40 g, price – 64 rub.
144 kilocalories, USED – 7/4/18.4
One serving contains more than 18 g of sugars, which is almost 2 times more than in the previous version. In principle, instead of such a bar, with the same success, you can eat several chocolates, which will be much tastier and cheaper.
What to remember
Follow the advice of nutritionists: eat no more than one or two bars per day, preferably in the first half of the day.
It’s better to make a cereal bar yourself, adding dried fruits, berries and nuts. These components provide the body with the necessary nutrients.
If you don’t have time to cook, but you really want a delicacy, then carefully study the composition before purchasing. All ingredients must be natural, without sugar, palm oil, stabilizers or dyes.
That's all for me, friends. See you again on the expanses of my blog!
Who needs fitness bars and when?
This product is not essential for weight loss. If a person absolutely tolerates fractional meals, a low-calorie diet and the absence of sugar in any form, then fitness bars are not needed at all. Moreover, such products do not in any way affect the process of getting rid of extra pounds! Yes, they contain fiber and vitamins, but they are definitely not their main sources.
Initially, fitness bars were developed for those who lead an active lifestyle, are frequent visitors to sports centers and simply cannot eat a serving of cottage cheese with fruit or vegetable salad on time. The bar will be an excellent option for snacking and can prevent a gastronomic breakdown.
We recommend reading about protein shakes for weight loss. You will learn about the benefits and harms of protein shakes, the effects of a protein sports drink, and recipes for making protein shakes at home. And here is more information about Sassi water for weight loss.
Are they really dietary and low calorie?
Sports bars differ depending on the composition:
- Cereals – made from pressed cereals with honey, nuts and seeds, etc. Ideally, they contain a lot of complex carbohydrates and a minimum of fat. They speed up metabolic processes, quickly fill you up, and satisfy your hunger after a fat-burning workout.
- Protein - contain 40% protein. Used for muscle growth throughout the day or after training (including on a low-carb diet).
- Protein bars with carbohydrates (1:3 or 1:4) contain from 400 kcal in 1 snack. Especially useful after intense exercise and hard physical work.
- With L-carnitine – contains the fat burner of the same name, which creates conditions for weight loss. The low-calorie bar can be eaten before and after exercise.
- Oatmeal – this option is suitable for weight loss, as it contains a minimum of carbohydrates and healthy ingredients. The product is suitable for use before/after training, morning or evening.
We invite you to familiarize yourself with Cabbage Pie: an interesting recipe
To understand whether you bought low-calorie bars or not, you need to study the composition. If sugar, fats, and chemical additives are in the first positions, then they are completely unsuitable for weight loss.
A chocolate bar that contains a lot of protein, complex carbohydrates, a minimum of fat and simple carbohydrates is considered dietary. Allowable calorie content – up to 200 kcal/100 g.
If the composition of the bar meets dietary standards, then you can include it in the menu. The main thing is to use it in moderation. It is correct to replace unhealthy sweets with them during tea drinking, use them as a snack or replace a meal. If a person eats more than 2 of them daily, then weight will increase due to excess calories and carbohydrate levels in the body. For example, athletes during mass-building training can consume protein bars, reducing the amount of carbohydrates in the diet.
How to eat protein bars?
- One of the key components of a healthy breakfast is protein-dense food. If you don’t have enough time in the morning to boil eggs, then you can replace them with a protein powder bar, and you will also need to eat fruit or yogurt.
- If a person is building muscle mass, then a protein bar would be appropriate before and during training. Many nutritionists are of the opinion that it is best to eat such a snack an hour before training.
- It is very convenient to use this bar as a snack on the go. It will help you stay away from unhealthy foods. A protein bar is the perfect way to satisfy your sugar cravings without ruining your diet.
As long as a person is healthy and his diet is adequate and well balanced, protein bars are not a necessary component of the diet.
In some cases, when made with quality ingredients, protein bars can be beneficial, but they should not replace all protein in the diet or make up a significant portion of a meal.
Forward to slimness!
Do you want to lose weight without dieting? Do you need help and moral support on your way to a healthy and slim body?
Then let's get acquainted. My name is Daria Khimchenko and I am the author of the project and part-time certified nutritionist-nutritionist.
And right now subscribe to my Telegram channel Food of Life, where you will find only verified and up-to-date information from the field of modern dietetics and nutrition.
Rules of use
It is recommended to consume such products before training, because even banal exercises in the pool require a lot of energy, and you definitely shouldn’t do them on an empty stomach. You can replace one of your regular meals with a bar, but even with this regimen you should not consume more than 2 sweet foods per day.
As soon as the fitness bar is eaten, you need to drink a cup of tea with lemon or take a few sips of mineral water. Most products of this type contain a lot of fiber. Under the influence of liquid, it swells, fills the entire space of the stomach cavity and causes a long feeling of fullness.
If a person who is losing weight is following a protein diet, then the bars can only be considered as a dessert. Under no circumstances should they replace main meals - this will negatively affect your overall well-being.
Watch this video about the benefits of fitness bars and chocolates for weight loss:
Recipes for cooking at home
If none of the above bars “inspires confidence,” then you can learn how to prepare the delicacy yourself. As a rule, you will need to combine all the most useful components that have a beneficial effect on the functioning of the body even when losing weight.
To prepare a fitness bar, you will need the following ingredients:
- prunes and dried apricots (200 g each);
- dried cranberries and roasted peanuts or walnuts (100 g each);
- sesame and flax seeds (50 g each).
Cranberries and dried fruits are poured with hot water for 10 minutes - the products should soften and become saturated with moisture. Then the liquid is drained, and the fruits and berries are crushed using a blender or meat grinder. The result should be a fairly thick mush with small pieces, but not a homogeneous puree.
All that remains is to add chopped nuts to the fruit mass, form a “sausage” with your hands, roll it in flax and sesame seeds and wrap it in parchment or baking paper. The sweetness is placed in the refrigerator and remains there until it hardens completely.
If someone who is losing weight needs a protein dessert, then you can prepare a bar according to this recipe:
- 30 g of protein powder should be diluted with warm water to a gel consistency (the powder should taste like peanut butter) and add the same amount of peanut powder to it (the nuts are simply crushed in a coffee grinder).
- Add 1 tablespoon of chopped oatmeal and the same amount of oatmeal to the prepared mass. After mixing, the mixture is poured into any mold (silicone can be) and placed in a microwave or oven for a few minutes - the bar should “set”.
- The cooled product is coated with peanut butter. You can fill it with icing, which is made by melting a small amount of dark chocolate. The finished bar is placed in the refrigerator to harden the top layers.
You can experiment with protein powders. For example, you can use fresh strawberries and powder with the appropriate flavor for the recipe.
We recommend reading about sweets when losing weight. You will learn about the pros and cons of sweets, sweets that are not harmful to your figure, and recipes for dietary dishes. And here is more information about bread for weight loss.
Fitness bars can be a pleasant and healthy addition to a low-calorie diet. If you do not comply with the classic requirements of nutritionists, then you will not be able to lose weight on bars alone. But in all other cases, such a healthy dessert allows you to avoid gastronomic breakdowns.
