Table of Contents
When you’re short on time, should you start your day with a breakfast bar?
“A breakfast bar will never provide a complete, well-balanced breakfast, but if it’s your only option, consider it as you would a breakfast cereal and choose a product with as many simple, unprocessed ingredients as possible,” she says. dietician Nigel Denby of harleystathome.com.
“Whole grains like oats and whole wheat flour are a good option to provide fiber,” he says. “And avoid anything with too much added sugar” (as a guide, anything with more than 22.5g of sugar per 100g is too high) “so that your blood sugar doesn’t spike, or you’ll end up craving another bar.” of cereal shortly after.” eating it.
“If you choose carefully and add fruit and a latte, a glass of milk or a small yogurt, you’ll end up with a pretty balanced meal.”
Here, Nigel reviews a selection of breakfast bars, which we then rate…
BELVITA BREAKFAST CRISPY YOGURT COOKIES
- Five packs for £2.75, tesco.com
- Per 100 g: calories, 452; saturated fat, 5.1 g; protein, 7.3 g; fiber, 3.9 g; sugar, 27 g; salt, 0.57 g
- Per serving of two cookies: calories, 228; saturated fat, 2.6 g; protein, 3.6 g; fiber, 2 g; sugar, 13.6 g; salt, 0.28 g
SAY: ‘Five whole grains with live yogurt. It has been shown to release carbohydrates slowly over four hours. Source of fiber, calcium, magnesium and iron.’
EXPERT VERDICT: One of the original breakfast biscuits, they’re made with 29.8 percent wheat flour and just 24.6 percent whole grains, so you’ll only get 2 g of fiber (6.6 percent of your daily minimum) in one serving.
It also contains only 3.6g of protein (half of a large egg), so I doubt they’ll keep you full all morning. The small amount (3 percent) of “live” yogurt powder is unlikely to provide the boost to gut bacteria that a tub of yogurt would.
And although there are added minerals (20 percent of the daily needs for calcium, 18 percent of magnesium and 16 percent of iron), they are not enough to influence my preference for whole grain cereals with low-fat milk and fresh fruit, They will be more filling and contain less sugar.
There are also 3 teaspoons of sugar per serving, plus ultra-processed ingredients like emulsifiers. A diet rich in ultra-processed foods (UPF) is linked to obesity. 3/10
TASTE: Digestive style cookies with sweet filling. 8/10
M&S PEANUT AND DARK CHOCOLATE BREAKFAST BARS
- Four bars for £3, ocado.com
- Per 100 g: calories, 490; saturated fat, 3.6 g; protein, 15.1 g; fiber, 7.2 g; sugar, 14.4 g; salt, 0.15 g
- Per 38g bar: calories, 186; saturated fat, 1.4 g; protein, 5.7 g; fiber, 2.7 g; sugar, 5.5 g; salt, 0.06 g
SAY: ‘High in fiber. Source of protein and vitamin D.’
EXPERT VERDICT: The first ingredient listed is chicory fiber, which is naturally sweet and a good source of prebiotics that help feed our “good” gut bacteria, but can cause bloating and gas if you have a sensitive gut.
It contains 21 percent peanuts and 16 percent seed mix, a good source of protein, fiber, healthy fats and antioxidants, such as vitamin E.
You’ll get 5.7g of protein (the value of one small egg) and 2.7g of fiber (almost a tenth of your daily minimum) in one bar, so it should be quite filling.
The numerous plant ingredients will be good for the diversity of your gut microbiome. It has just over a teaspoon of sweetness, so it’s not as sweet as some. 7/10
TASTE: Full of nuts, seeds and nice chocolate chips. 8/10
NUTRI-CEREAL BAKES WITH RAISINS
- Six cakes for £2.50, tesco.com
- Per 100 g: calories, 377; saturated fat, 1.2 g; protein, 4.3 g; fiber, 2.5 g; sugar, 41 g; salt, 0.45 g
- Per 45 g of baking: calories, 170; saturated fat, 0.5 g; protein, 1.9 g; fiber, 1.1 g; sugar, 18 g; salt, 0.2 g
SAY: ‘Breakfast is baked to help fuel your busy mornings. A source of vitamin B and iron.
EXPERT VERDICT: These pastries may look healthy, but they are 40 percent sugar and ultra-processed. You’ll get 18 g (just over 4 teaspoons of sugar) in a single bake and very little fiber (3.6 percent of the daily minimum).
It also contains hardly any protein (just under a third of a small egg). B vitamins and iron do not make them healthy. 1/10
TASTE: Cheap carrot cake.6/10
GULLON WHOLE WHOLE BREAKFAST COOKIES WITHOUT ADDED SUGAR
- Pack of three for £6.70, amazon.co.uk
- Per 100 g: calories, 410; saturated fat, 1.3 g; protein, 6.8 g; fiber, 9.8 g; sugar, 1.4 g; salt, 0.65 g
- Per 36 g package: calories, 148; saturated fat, 0.4 g; protein, 2.4 g; fiber, 3.5 g; sugar, 0.5 g; salt, 0.24 g
SAY: ‘No added sugar. High in fiber. Made with high oleic sunflower oil.
EXPERT VERDICT: Here’s just one-eighth teaspoon of sugar in one serving, from natural ingredients, and high-oleic sunflower oil can help lower cholesterol levels.
Whole wheat flour and oats will provide just over 11 percent of your daily fiber needs, which should help you feel full, although there is very little protein: less than half of a small egg.
However, these contain maltitol, an artificial sweetener that can cause bloating and have a laxative effect, and evidence is emerging that sweeteners can alter gut bacteria and “trick” your brain into eating more. 6/10
TASTE: Malted milk flavor, but the sweetener is noticeable. 5/10
MYPROTEIN BERRY BREAKFAST LAYER BAR
- 12 bars for £25.99, myprotein.com
- Per 100 g: calories, 423; saturated fat, 6.8 g; protein, 26 g; fiber, 10 g; sugar, 5.6 g; salt, 0.34 g
- Per 60 g bar: calories, 254; saturated fat, 4.1 g; protein, 16 g; fiber, 6 g; sugar, 3.4 g; salt, 0.20 g
SAY: ‘Full of fiber and a whopping 16g of protein per serving. A powerhouse when it comes to supporting muscle growth.’
EXPERT VERDICT: Protein is vital for muscle and bone strength, and helps keep us full, but the idea that it is nutritionally beneficial to eat large amounts of powders and concentrates, like those found here, is misguided.
This bar may give you the same amount of protein as a small piece of chicken or salmon, but nature never intended for you to eat protein made with dozens of additives. 2/10
TASTE: Powdery aftertaste, but more pleasant than expected. 7/10
PROTEIN BALL CO BREAKFAST COFFEE TO GO OATMEAL MUFFIN
- Ten bags for £18.99, theproteinballco.com
- Per 100 g: calories, 411; saturated fat, 2.7 g; protein, 13 g; fiber, 7.8 g; sugar, 37 g; salt, 0.12 g
- Per 45 g bag: calories, 185; saturated fat, 1.2 g; protein, 6 g; fiber, 3.5 g; sugar, 17 g; salt, 0.05 g
SAY: ‘These healthy breakfast balls are a delicious way to boost your mornings!’
EXPERT VERDICT: You’ll get the equivalent of 4 teaspoons of sugar in a bag, mostly from dates, which are a good source of fiber and protective antioxidants.
Natural sugar is better for us than added sugar, as it contains nutrients and tends to have less impact on our blood sugar levels.
There are 6g of protein (about a small egg) which, along with the 3.5g of fiber, will help you feel full.
But with only 2 percent oats and no fresh fruit, these are verging on being a sweet treat rather than a healthy breakfast. 5/10
TASTE: Powerful coffee flavor; not too sweet. 7/10
Quaker porridge to take away golden syrup
- Two bars for £1.60, asda.com
- Per 100 g: calories, 397; saturated fat, 1.1 g; protein, 6.4 g; fiber, 11 g; sugar, 12 g; salt, 0.51 g
- Per 55g bar: calories, 218; saturated fat, 0.6 g; protein, 3.5 g; fiber, 6.1 g; sugar, 6.6 g; salt, 0.28 g
SAY: ‘Source of fiber, including beta-glucan, which has been shown to help reduce blood cholesterol. Contains 35 percent less sugar than other cereal bars.’
EXPERT VERDICT: Porridge is a great breakfast option: filling and full of fiber. You get 20 percent of your daily fiber needs; 15 percent of your recommended calcium intake; and the protein of half a small egg.
These bars contain 36 percent whole-grain rolled oats and are significantly less sweet than similar products, but contain ultra-processed ingredients and 1½ teaspoons of added sugar (golden syrup, sugar, and brown sugar).
A bowl of homemade porridge with milk, yogurt, nuts and fresh fruit would be healthier. 7/10
TASTE: Like a dry cookie. 4/10
NESTLE LION BREAKFAST CEREAL BAR
- Six bars for £2.50, ocado.com
- Per 100 g: calories, 407; saturated fat, 6.6 g; protein, 8.4 g; fiber, 4.6 g; sugar, 27.5 g; salt, 0.58 g
- Per 25 g bar: calories, 102; saturated fat, 1.7 g; protein, 2.1 g; fiber, 1.1 g; sugar, 6.9 g; salt, 0.15 g
SAY: “Enjoy Lion cereal in a ready-to-go bar with whole grains.” Provides at least 20 percent of the recommended daily allowance of six vitamins and minerals.
EXPERT VERDICT: A bowl of sugar-coated cereal with milk has more to offer nutritionally than this.
The added B vitamins and calcium are not enough to improve its health value. It has little fiber or protein and is packed with ultra-processed ingredients. The 1¾ teaspoons of sugar are almost entirely added sugar.0/10
TASTE: cloyingly sweet. 2/10