Perimenopause & Beyond
Are energy bars really that bad for you? What are processed foods and are any of them healthy & nutritious?
Following the recent Joe Wicks broadcast detailing the dodgy ingredients of some energy bars, lets discover whether energy bars are really that bad for you, if there are any healthy options on the market and understand the legal meaning behind the term processed food.
Energy bars can be a convenient way to take in calories, especially when out and about and on the move. With no organisation or food prep required, and a seemingly healthier alternative to a chocolate bar, they appeal to many. Energy bars are everywhere from corner shops to the larger food halls of your weekly shop, the cafeteria at work and in specialist health food stores.
So, is there a healthy snack bar out there when in need of a quick bite?
I think there is! My personal favourite is the trusty NINE Bar. These are gluten, wheat, eggs, preservative & artificial colour free. NINE bars are based on mixed seeds with sunflower, pumpkin, flax and hemp seeds in every bar, making them vegan and a plant source of protein. Fruit and nuts are added to the range creating some great flavours and a no fuss or frills satisfying way to snack. They’re great for gut health too as they provide a source of prebiotic fibres and an array of nutrients like copper, selenium, magnesium & Vitamin E. Some varieties have omega 3 fatty acids from chia seeds and flax, whilst others have high protein and lower natural sugars like the uncoated options.
Importantly, they are quite rare in terms of their lack of artificial sweeteners, fillers and additives for a mainstream bar brand. This matters when it comes to optimising gut health, which as we know is the gateway to overall health.
Other favourites of mine (which may be less healthy for your bank balance) include:
- Veloforte Protein Crunch bars
- N’eat Natural Energy Bars
- Karens Homemade Health Matcha Energy Bar
What are processed foods? - Nova groups for food processing
NOVA is a food classification system developed by researchers at the Centre for Epidemiological Studies in Health and Nutrition at the University of São Paulo, Brazil. It’s not an acronym — the name NOVA was chosen simply to mean “new” in Portuguese (as in “new way to classify foods”).
The NOVA classification assigns a group to food products based on how much processing they have been through:
Group 1 - Unprocessed or minimally processed foods
Unprocessed (or natural) foods are edible parts of plants (seeds, fruits, leaves, stems, roots) or of animals (muscle, offal, eggs, milk), and also fungi, algae and water, after separation from nature.
Group 2 - Processed culinary ingredients
Processed culinary ingredients, such as oils, butter, sugar and salt, are substances derived from Group 1 foods or from nature by processes that include pressing, refining, grinding, milling and drying.
Group 3 - Processed foods
Processed foods, such as bottled vegetables, canned fish, fruits in syrup, cheeses and freshly made breads, are made essentially by adding salt, oil, sugar or other substances from Group 2 to Group 1 foods.
Group 4 - Ultra-processed food and drink products
Ultra-processed foods, such as soft drinks, sweet or savoury packaged snacks, reconstituted meat products and pre-prepared frozen dishes, are not modified foods but formulations made mostly or entirely from substances derived from foods and additives, with little if any intact Group 1 food.
Snacking and processed foods
Category | Healthy / Better Options | Less Healthy / Limit These |
Frozen & Canned Foods | Frozen vegetables and fruit, canned beans, canned tomatoes (low-salt) | Canned fruit in syrup, creamed soups, salty canned meals |
Fermented Foods | Plain yogurt, kefir, sauerkraut, kimchi, miso | Flavoured yogurts with added sugar |
Wholegrains | Oats, wholemeal bread, brown rice, wholewheat pasta | White bread, instant noodles, sugary cereals |
Protein Foods | Tinned tuna/salmon (in water), tofu, tempeh, nut butters | Processed meats (sausages, bacon, hot dogs) |
Convenience Foods | Ready-to-eat soups (low-salt, whole ingredients), pre-cooked grains | Frozen pizzas, instant noodles, microwave ready-meals |
Snacks & Drinks | Roasted nuts, air-popped popcorn, sparkling water | Crisps, sweets, soft drinks, energy drinks |
The European Food Safety Authority (EFSA) permits the use of many additives in foods as a result of meta-analyses which have shown they are safe at specific levels of intake. However, science, including nutrition science, is ever evolving, uncovering new truths about the foods we eat.
Meal prep for snacking
Rustle up your own home-made bars or balls for a wholesome hit of energy, source of protein and essential micronutrients. Keeping stocked with the following will mean you’ll always be prepared if you want a speedy solution to a hunger pang:
- Extra Virgin Coconut oil
- Chia seeds
- Milled flax
- Nut butters like almond & peanut (no sugar added varieties)
- Dried fruits like dates, prunes and apricots
- Desiccated coconut
- Palmyra jaggery* see below for details
- Pumpkin seeds
- Sunflower seeds
*Protein powder – plant based like rice & pea or whey if you are not concerned with animal sourced ingredients (unsweetened/ no added junk) can also be used for ease if desired and is a versatile kitchen staple.
What Is Palmyra Jaggery?
Palmyra Jaggery is a powdered sweetener made from Palmyra palm sap, traditionally used in Ayurvedic medicine for benefits like reducing fluid retention and aiding digestion. Resembling fine brown sugar with a caramel-like taste, it’s 2-3 times sweeter than regular sugar, so less is needed as a substitute.
What makes it special is that it is classed as a low glycaemic index (GI) food and contains vitamins B1, B6 & B12 - great for vegans & veggies (who might not consume any in their diet) as well as a source of various minerals.
Recipe suggestion: Homemade energy bars
5 servings
Ingredients
1/2 cup nut butter of choice
3 tbsp protein powder
1/4 tsp salt
1 tbsp of palmyra jaggery
choose one or two optional add-ins: chia seeds or hemp, raisins, coconut flakes etc
Instructions
Stir all ingredients together to form a dough. Shape into bars with your hands and place in the fridge to set. Experiment with blends of flavours from my suggested list above and enjoy snacking with the knowledge that you are nourishing your body, supporting hormone harmony.
In summary
Occasional processed foods such as sweets and chocolate or energy bars won’t kill you. The overall loading of these things is what counts, and regular consumption is not advised for a variety of reasons.
Processed foods and their labels can be confusing. Some overall healthy options are processed technically, when we look at cheese, tofu and the like. It’s the ultra-processed ones with high salt and trans fats, high sugar and no nutritional value beyond calories that need more limiting in a weekly or monthly diet for many people.
My message would be ‘don’t panic!’ Eat a balanced diet for your life stage and avoid foods that come with a long list of ingredients that aren’t nutrients/easily identifiable. We do need to be savvy about reading labels unfortunately, but simple foods and homemade dishes usually offer the most nutrient dense meals and are less likely to hide unwanted additives.
