Ingredient Decoding
Should you look for a magic number of protein or carbohydrate grams? "It's hard to even give a rule of thumb," explains Chris Rosenbloom, PhD, nutrition consultant to the Georgia Tech Athletic Association. "You really just have to be a reader of labels and look way beyond the packaging. I think that's the key." Simply put, you need to verify what companies claim about their products. One bar may say it's high in protein, for example, but it's really full of sugar and has very little protein, say, 7 grams. Reading the ingredients list and "Nutrition Facts" label takes just a minute and is well worth the effort if you have a specific goal in mind, such as limiting your sugar intake or eating more protein.

The following information will help you decode labels and find a bar that fits your needs.

Sugar: Americans are eating more sugar than ever before, according to the Center for Science in the Public Interest. CSPI and other groups recently petitioned the FDA to set a daily value for added sugar intake at 40 grams, which is equivalent to 10 teaspoons of sugar. (This doesn't mean naturally occurring sugar such as in fruit, but added ingredients such as corn syrup, table sugar and honey.) Some bars we tested contained 26 grams of sugar! Grams of sugar are required to be listed on bar labels (under "Nutrition Facts"), so it's simple to check; you may want to decide an amount acceptable for you - say, 15 grams - and only purchase bars that don't exceed it. You may also want to glance at the ingredients list for the sources of sugar. Is it from fruit, or from corn syrup, brown rice syrup, honey and evaporated cane juice? If it's the latter four, you may be heading into "candy bar" territory.

Food-based bars: Rosenbloom recommends choosing bars that are food-based, such as those containing a good amount of rolled oats, nuts or dried fruit. Ingredients on labels are listed from most to least, so if the No. 1 ingredient is oats, you're in good shape.

Protein: Some people are sensitive to different types of protein such as whey, soy or milk. Many bars contain proprietary blends of protein. Soy protein has become increasingly popular in bars marketed toward women specifically, because of the many health benefits (such as a reduced risk of breast cancer) soy may provide. Blends of whey and casein are also commonly used, and both are good sources of protein. The "best" protein bar for you is the one you like the taste of and tolerate well. Otherwise, you won't eat it.

While some protein bars have mostly protein and very little carbohydrate, others include a bit more carbs. Either way, to be classified as a "protein bar," the product should have a good amount of protein (perhaps above 15 grams) and more protein than carbohydrate.

Fiber: One bar we sampled contains 10 grams of fiber, which could significantly contribute to your daily intake if that's a concern for you.

Herbs: "The more supplemented a bar is with herbal products, the more suspect it is to me," says Rosenbloom. "To be effective, most herb products must be taken in standardized doses, and you need to take [the herb] for a specific

Vitamins and minerals: Bars marketed specifically toward women are often fortified with calcium and folic acid. Under the "Nutrition Facts" panel, the amount of certain vitamins and minerals are listed according to the Percent Daily Value they fulfill. The Percent Daily Value amounts are based on a 2,000-calorie diet according to USDA research and requirements, yet individuals vary widely in both their nutrient requirements and intake. For example, someone who eats a lot of fruits and vegetables may already be getting adequate amounts of vitamins. Another woman may eat mainly processed foods and lack Vitamin C, for example. You really have to take a look at your diet to determine whether vitamin/mineral fortification in a bar is a benefit for you.

Cost: While some products go for the bargain price of 99 cents, others hover around the $3-$4 mark. Adding ingredients such as herbs can drive up the cost, and some brands are just priced higher than others. If cost is a concern for you, go for products without the bells and whistles that can drive up prices.

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