Nutrition to Go - Guide to Energy Bars

Food Porn

Not all energy bars are created equal. Some should be labeled PG-13.

The use of sugar alcohols as sweeteners can wreak havoc in the gastrointestinal tract. Sugar alcohols are hygroscopic, meaning that they attract water, causing problems in the intestines. Ingredients that end in "ol," such as sorbitol and xylitol, are usually sugar alcohols. Glycerin, also called "glycerol," is also a sugar alcohol. Chronic diarrhea has been traced to unsuspecting consumers who use foods, beverages and chewing gum sweetened with sugar alcohol.

Companies that give themselves over to the demons of fine print have dark secrets to hide. Bold print statements that allege "low carbohydrates" are lies, and they are illegal. The Food and Drug Administrations has not authorized this term as it has for other nutritional concerns, such as "low sodium." These products contain sugar alcohols, which are defined as "carbohydrates" by the FDA and contribute four calories per gram. Some companies have received warnings from the FDA, but evade liability with a tiny, ant-size disclaimer.

But Will It Help Me Get A Man?

A few companies have targeted the female athlete with the sales pitch that women suddenly have "unique needs." The nutritional needs of men and women runners are similar. Women need the same or lesser amounts of nutrients as men, with the exception of iron. Women are genetically smaller, ergo, they need less food. As a woman runner, convincing me that I need a "women’s energy bar" is on par with my ability to raise the dead.

Women need more iron than men because, for a seemingly endless stretch of their lives, they lose iron through menstrual periods. Women know that. More worthy of note is that male and female runners alike may need iron supplements. The pounding action of running can physically destroy red blood cells. A chronic, tired feeling, pale inner eyelids, and ice chewing are symptoms of anemia. The ice symptom is not the mindless crunching of ice at the bottom of a cup. It is the active searching for ice and it is seen in advanced states of anemia. Men and women who log 50-60 miles per week would benefit from periodic blood tests.

One of the bars reviewed for this article listed an iron content of 110% DV, which bears special attention. Ten percent of white and 30% of black men have a genetic abnormality that causes them to absorb twice as much iron as normal. Since men have no appreciable way to rid their bodies of iron, tissue damage can occur in the pancreas, liver, heart and joints. Fatigue and achy joints can be a symptom of iron overload.

Energy bars often tout folic acid as a key selling point for women. Folic acid isn’t needed to run. It’s needed to prevent neural tube defects, such as spinal bifida, in newborns. Pregnant women, and women intending to start a family, would do well to include rich sources of folic acid.

Soy-based ingredients may have some value in relieving the symptoms of menopause, but it is also likely these plant estrogens are harmful to women who are genetically predisposed to breast cancer. The growing interest in soy is stimulating research, but until we have clear results, soy is not part of anyone’s "unique needs."

The Bottom Line

Many energy bars are made with good, wholesome ingredients and a healthy balance of vitamin and minerals. They are nutritious and easy to digest. But let the runner beware of flashy hype that falls just short of lying. We can make informed decisions about how we nourish ourselves. Read the fine print, and remember, there is no secret ingredient; success in running is a result of applying the basics—consistent training and solid nutrition—however it is marketed.

Sally Young is a freelance writer living in Newport News, VA. She has a masters degree in Nutrition Science from Penn State University.