are cliff bars good for you

Clif Bars have long been marketed as a convenient, health-conscious snack aimed at athletes, outdoor enthusiasts, and those needing an energy boost. They often seem like a healthier alternative to candy bars or other processed snacks, but is that perception accurate? We’ll take a deep dive into the ingredients and nutrition of Clif Bars to determine whether they truly live up to their healthy image or is Clif Bar just another highly processed food found in the middle aisles of the typical American grocery store.

What's in a clif bar

Let’s start by examining the core ingredients of a Clif Bar (Chocolate Chip):

Organic Rolled Oats
Organic Brown Rice Syrup (*Sugar)
Soy Rice Crisps (Soy Protein Isolate, Rice Flour, Barley Malt Extract)
Organic Roasted Soybeans
Organic Tapioca Syrup (*Sugar)
Organic Cane Syrup (*Sugar)
Unsweetened Chocolate
Chicory Fiber
Organic Soy Flour
Sunflower and/or Soybean Oil (*Seed Oils)
Natural Flavors (*Unknown)
Salt
Organic Cinnamon
Mixed Tocopherols (Antioxidant)

These ingredients feature a combination of organic grains, plant-based proteins, natural sweeteners, and oils. Many of these ingredients, such as the organic oats and soybeans, may sound wholesome, but it's essential to evaluate them more closely.

Sugar Content: High and Comparable to Candy Bars

One of the most striking aspects of Clif Bars is their sugar content. A standard bar contains:
17 grams of sugar
16 grams of added sugar
Total carbohydrates: 43 grams
Fiber: 5 grams

Clif Bars are about 55.88% sugar by weight. For comparison, a Snickers bar is 58% sugar. That’s a minimal difference, which can be surprising for a product marketed as a health food.

Additionally, Clif Bars contain 32% of their total weight in added sugars. This includes various types of sweeteners: Organic Brown Rice Syrup, Organic Tapioca Syrup, Organic Cane Syrup

While the term “organic” might give the impression that these sugars are healthier, they are still added sugars and can contribute to the same health issues as regular table sugar, including weight gain, blood sugar spikes, and tooth decay.

IS ALL THIS SUGAR NECESSARY?

The high sugar content in Clif Bars is primarily aimed at delivering a quick source of energy, especially for athletes. Sugar is rapidly absorbed and metabolized, providing a fast fuel source during prolonged physical exertion. However, for the average person who isn’t engaged in sustained physical activity, consuming a Clif Bar as a snack could result in a sugar rush followed by a crash, potentially contributing to long-term health issues like insulin resistance if consumed regularly.

Carbohydrates and Starches: Energy, But at What Cost?

Clif Bars also contain 43 grams of carbohydrates, much of which comes from starches and sugars. While carbohydrates are a vital source of energy, especially for athletes, the body processes these sugars quickly, which can lead to energy spikes and crashes.

The high starch content in Clif Bars comes from ingredients like:

Organic Rolled Oats
Rice Flour
Soy Rice Crisps

These provide a slow-burning source of carbohydrates, but the large amount of sugar overshadows their benefits in terms of sustained energy.

Protein: Is Soy Protein Isolate Beneficial?

Clif Bars contain 10 grams of protein per bar, primarily from Soy Protein Isolate. While soy is considered a complete plant-based protein, meaning it contains all nine essential amino acids, the form of soy used here—Soy Protein Isolate—is considered a low-quality protein.

Here’s why:

Highly Processed: Soy protein isolate is derived from defatted soybean flakes through an extensive chemical process. This strips away many of the nutrients found in whole soybeans, leaving behind a highly processed product.

Potential Digestive Issues: Some people find soy protein isolate harder to digest, and it may cause bloating or discomfort in those who are sensitive to soy.

Phytoestrogens: Soy contains compounds called phytoestrogens, which can mimic estrogen in the body. While the research on the health impacts of phytoestrogens is mixed, it’s something to consider for individuals with hormone-sensitive conditions. For comparison, a protein bar made with whole food protein sources like nuts, seeds, or pea protein may offer a more digestible and nutrient-dense option.

Seed Oils and Their Impact

Clif Bars contain Sunflower and/or Soybean Oil, both of which are considered seed oils. Its great when companies say "and/or" in their ingredients. Makes you feel confident that they know what they are doing. These oils are commonly used in processed foods because they are cheap and have a long shelf life.

However, these seed oils are high in omega-6 fatty acids, which can be inflammatory when consumed in excess, particularly when not balanced with omega-3s. The concern with seed oils like these is their role in:

Inflammation: Omega-6 fatty acids can promote inflammation in the body when not balanced with omega-3s.
Processed Nature: Like soy protein isolate, these oils are highly refined, which can strip them of beneficial nutrients and make them less healthy.

If you're looking for a healthier fat source in your snacks, opt for bars made with nuts or nut butters, which offer more heart-healthy fats and essential nutrients.

The Benefits of Chicory Root Fiber

One positive aspect of Clif Bars is their fiber content, with 5 grams of fiber per bar. This fiber comes primarily from Chicory Root Fiber and Organic Rolled Oats. Fiber is important for: Digestive Health: Helps maintain regularity. Blood Sugar Control: Slows down the absorption of sugar, which can mitigate blood sugar spikes. Satiety: Helps you feel full longer, reducing the temptation to overeat. While the fiber in Clif Bars does provide some health benefits, it’s worth noting that the high sugar content may offset these advantages in terms of overall health.

Natural Flavors

The term "natural flavors" in Clif Bars may appear to suggest a healthier, more natural ingredient, but the reality is often more complicated. According to the FDA, natural flavors are substances derived from plant or animal matter, yet this definition allows for a wide range of synthetic processes and chemical treatments to be used in their production.

In the case of many Protein bars, these natural flavors could be extracted using high heat or chemical solvents, far from what many consumers would consider truly natural. Adding to the concern, manufacturers aren’t required to disclose the specific sources or methods involved, which can obscure the use of chemically altered or synthetic ingredients.

Certain natural flavors may even be derived from substances that aren’t safe in their original form, potentially leading to allergic reactions or adverse effects in sensitive individuals. This lack of transparency raises important questions about what consumers are really eating when they reach for products labeled as containing "natural flavors."

are clif bars fattening

To determine if Clif Bars are healthy, it depends on your individual needs and how you’re using them. Let’s break it down:

WHO SHOULD LIMIT ENERGY BARS OR PROTEIN BARS?
The General Population: If you’re not engaging in high-intensity physical activity everyday, high sugar and carb consumption may lead to weight gain, blood sugar spikes, and energy crashes.
People Watching Their Sugar Intake: With 17 grams of sugar per bar, including 16 grams of added sugar, these type of bars may not be the best choice for those monitoring their sugar consumption.

HEALTHIER SNACK ALTERNATIVES

If you’re looking for a healthier snack option, consider these alternatives:

Whole Food-Based Bars: Look for bars made with nuts, seeds, and dried fruits that contain less added sugar and more natural ingredients or better yet, just pack nuts seeds and dried fruit with no processing. Look for some organic trail mix.

Protein Bars with Whole Proteins: Bars made with whole food proteins like almonds, peanuts, or pea protein can provide a more nutrient-dense and digestible protein source.

Homemade Energy Balls: Consider making your own snack bars or energy balls with ingredients like oats, dates, nuts, and chia seeds. These homemade options allow you to control the sugar content and include higher-quality ingredients. I have never tried this but now with this article, I am going to look into it.

Energy bars and Protein bars are a convenient snack option for those who need quick energy during prolonged physical activity. However, for the average person looking for a healthy snack, the high sugar content, processed protein, and use of seed oils make them a less ideal choice. While they contain fiber and some whole food ingredients, their nutritional profile may not align with the needs of those seeking to maintain stable energy levels and avoid excess sugar. As with any snack, moderation is key. If you choose to enjoy a Clif Bar, consider doing so in the context of an active lifestyle or balanced diet. For those looking for healthier snack options, focusing on bars with whole food ingredients, less added sugar, and higher-quality fats and proteins can be a better approach.