Low energy levels? Finding it hard to stay active during the day? While it may be tempting to reach for a cup of tea or coffee, the caffeine boost can have negative effects on gut health and overall well-being in the long term. A healthier alternative is to opt for energy bars that are rich in nutrients and provide a source of energy and calories.

Before selecting an energy bar, it’s crucial to read the labels carefully, ensuring that the bar doesn’t contain processed sugar or additives. Opting for bars made with natural ingredients is a better choice. Here are some recommended brands that can provide a quick fix for low energy levels during the day or as a pre/post-workout snack:

Yoga Bar

This bar is made from a nourishing blend of whole grains, such as rolled oats, nuts like almonds, cashews, and peanuts, and seeds like flax, chia, and sunflower. It also contains peanut protein powder, rice crispies, honey, palm sugar, and orange peel powder for natural flavoring. With only 8 grams of sugar, 6-8 grams of fat, 3 grams of fiber, and a protein range of 5 grams, this bar is a nutritious and healthy snack option.

Calorie Range: 150 to 170 kcal

Flavours / Variants: Vanilla Almond, Orange Cashew, Nuts & Seeds, and Chocolate & Chunk Nut

Gluten-Free: No

Added Sugar: Yes – palm sugar, honey & brown sugar

Preservatives or Additives: No

Added Natural Flavours: Yes

Vegan: No

Allergens: Products are processed in a plant that also processes peanuts, tree nuts, sesame, soy and dairy products

Price (per unit): Rs 40

Purchase Link: Buy here

Shyft nutritionist opinion: These bars have used millet in addition to brown rice which enhances the nutritional value while providing healthy calories.

The Whole Truth Foods

Made from a blend of natural ingredients including nuts, dates, fruits, cocoa, dried fruits, peanuts, and coffee. The snack bar contains only 10 grams of sugar, 6.5-14 grams of fat, 3-5 grams of fiber, and a protein range of 4 to 5 grams.

Calorie Range: 170 -205 kcal

Flavours / Variants: Mocha almond fudge, peanut choco fudge, fig apricot orange, cocoa cranberry fudge, and almond choco fudge.

Gluten-Free: Yes

Added Sugar: No

Preservatives or Additives: No

Added Natural Flavours: No

Vegan: No

Allergen Information: Made in a facility which also processes tree nuts, pine nuts, peanuts, sesame and dairy products.

Price (per unit): Rs 60

Purchase Link: Buy here

Shyft nutritionist opinion: These energy bars do not have added sugar which gives them an upper edge. Their sweetness comes from natural foods like dates, fruits & dry fruits.

Purple Hippie

Contains a mix of natural ingredients like oats, honey, Himalayan pink salt, dark chocolate, coffee, nuts & seeds, and dried fruits. The energy bar contains only 7-9 grams of sugar, 6-8 grams of fat, 3-5 grams of fibre, and a protein range of 4-5 grams.

Calorie Range: 150 to 180 kcal

Flavours / Variants: Mocha Maya, Chocolate Chia, Fudgy Brownie, and Tropical Nut Fruit & Nut”

Gluten-Free: No

Added Sugar: Yes – organic honey (except in the chocolate chia energy bar)

Preservatives or Additives: No

Added Natural Flavours: No

Vegan: No

Allergen Information: Manufactured on a line that also handles dairy products, peanuts, wheat, tree nuts, oats, and sesame seeds.

Price (per unit): Rs 75

Purchase Link: Buy here

Shyft nutritionist opinion: These bars are a great option as they contain no preservatives or additives.

Monkey Bar

This energy bar is a combination of natural ingredients such as nuts, fruits, rolled oats, seeds, and spices. It has a balanced mix of nutrients, containing only 10-12 grams of sugar, 7-10 grams of fat, 3-4 grams of fiber, and a protein range of 5-7 grams.

Calorie Range: 180 to 200 kcal

Flavours / Variants: Very Berry, Orange Cocoa, Peanut Butter & Chia, Mocha Dark Cocoa Hazelnut, and Lemon Blast.

Gluten-Free: No

Added Sugar: No

Preservatives or Additives: No

Added Natural Flavours: No

Vegan: No

Allergen Information: Made in a facility that also processes sesame seeds, dairy, and peanuts

Price (per unit): Rs 55

Purchase Link: Buy here

Shyft nutritionist opinion: These energy bars have no added sugar & all-natural ingredients making them a healthy option.

Phab

Made with a blend of natural ingredients like dates, nuts, oats, dried fruits, FOS (plant-based fibre), and honey. It contains only 1-5 grams of sugar, 3-6 grams of fat, 1-5 grams of fibre, and a protein range of 2-4 grams.

Calorie Range: 110 to 135 kcal

Flavours / Variants: Cranberry Almond, Zesty Orange, Chocolate Almond, and Fruit & Nut

Gluten-Free: Yes

Added Sugar: Yes – honey, glucose added in fruit & nuts & chocolate almond

Preservatives or Additives: No

Added Natural Flavours: Yes

Vegan: Yes

Allergen Information: Contains Nuts & Seeds

Price (per unit): Rs 47

Purchase Link: Buy here

Shyft nutritionist opinion: These energy bars are good options for healthier desserts as they incorporate fibre of fruits & dry fruits along with their sweetness.

Eat Anytime

This energy bar is made with a blend of natural ingredients like cereal, dried fruits, nuts, FOS, and seeds. The energy bar contains 9-13 grams of sugar, 5-7 grams of fat, 2-4 grams of fibre, and a protein range of 4-6 grams.

Calorie Range: 160 to 180 kcal

Flavours / Variants: Peanut butter & chocolate, butterscotch, berry blast, orange, mango-ginger and chyawanprash

Gluten-Free: No

Added Sugar: Yes (peanut butter & chocolate, butterscotch, berry blast)

Preservative or Additives: Preservative E202 (soluble white salt), Additive – INS 412 or Guar Gum (plant-based)

Added Natural Flavours: Yes

Vegan: No

Allergen: Products are processed on machinery in a plant that also processes peanuts, tree nuts, sesame, soy & dairy products.

Price (per unit): Rs 60

Purchase Link: Buy here

Shyft nutritionist opinion: These bars contain FOS, a sugar naturally found in some plants. Since it is an indigestible component, it does not allow the blood sugar levels to spike.

While these bars are a suitable option for individuals without any health conditions, in addition to the conditions below, anyone taking any form of medications other than vitamins or supplements should be consuming these bars only under the guidance of their health care professional:

1. Individuals with diabetes should avoid these bars as they have sugar content from foods such as honey or/and high-fat content which is more than the recommended dietary intake of 3 gms in one serving.
2. High sodium content in energy bars also makes these unsuitable for those with any form of cardiovascular disease.
3. Thyroid patients should avoid energy bars with any form of nuts or soy protein in them.
4. Prenatal and lactating women should also be avoiding these bars

Energy bars are designed to provide a quick energy boost, and typically contain a higher amount of carbohydrates and sugars than other snacks. Incorporating an energy bar in your diet can be a convenient way to provide a quick source of energy, especially on busy days or as a pre/post-workout snack. However, it is important to pay attention to the label and ensure that you are not consuming too many calories or causing any digestive discomfort. While energy bars can be a great addition to your diet, they should not replace balanced meals that provide a range of essential nutrients.