Health24.com | A dietitian’s take on health bars – are they actually healthy?

Energy bars, protein bars, fruit and nut bars, granola bars, cereal bars, carb free bars, etc., etc.

Living in our fast-paced world, where convenience is key, these bars offer a quick and easy, on-the-go snack, or even meal replacement for many of us.

However, how do these bars weigh up when it comes to incorporating them into a healthy diet?

It can be a challenge to categorise bars as “good” or “bad”, because it largely depends on our reason for consuming them. 

It’s important to assess the products by checking the contents on the label and not believing the manufacturer’s health claims.

Your selection should also be based on your goals. A high calorie protein bar may be a good choice if you train regularly and want to increase your muscle mass, but not ideal if you’re watching your weight.

More specifically, for a long-distance athlete, a higher carbohydrate and sugar content may be exactly what they need during an endurance race, while higher levels of protein may be ideal for a body builder trying to bulk up.

How to choose wisely

Ingredients are listed in descending order, with the most abundant ingredient listed first. If sugar is one of the top three ingredients, you’ll know that the bar is high in sugar. 

Many health bars are highly processed products, devoid of nutritious ingredients, while others are simple blends of nuts or other healthy ingredients without any added sugar, artificial colours or other additives.

After checking the list of ingredients, move on to the nutritional information panel.

The following components are important to consider:

Energy (kilojoules): This value is important if you’re trying to manage your weight or body fat. Many bars are high in kilojoules (around 1 000kJ) – close to what a chocolate bar contains or equal to the kilojoules in three and a half slices of bread. One medium apple weighing around 150g contains just 340kJ. 

Sugar: Words like sucrose, glucose syrup, honey, fructose and golden syrup all indicate sugar. Those with a sugar content of more than 23g per 100g are considered high in sugar. A challenge when looking at sugar content is that the labels do not distinguish between added sugar and naturally occurring sugar. For example, a bar that is made of just blended dates and nuts contains 39g of sugar per 100g. This is why it is important to look at both the ingredients list and nutritional panel.

Total fat: According to the South African food labelling legislation, a product is low fat when the total fat content is below 3g per 100g. It is important to consider the type of fat, as saturated fat increases cholesterol levels and inflammation, and ideally fat should be predominantly unsaturated. As with sugar, it’s important to look at the ingredients list as well because some bars made with just healthy ingredients, like nuts, may still exceed this cut-off.

Fibre: The higher the fibre content, the better the satiety value and benefit for your digestive health. We consider a product high in fibre if the content is 6g or more per 100g.

It may be difficult to find bars that meet all these criteria. We went shopping to look at some of the bars available and the list below provides some examples.

Be cautious of health claims

The descriptions and claims on some bars can be misleading. Claims such as “guilt free”, “gluten free”, “made with whole grains”, and “sugar free” all give the impression that the bar is healthy.

The reality is that it may still contain many ingredients that are far from desirable in terms of nourishment.

Many consumers perceive these bars to be healthy because they contain some healthy ingredients, such as seeds, nuts, oats or added vitamins or minerals. However, remember that some of the other added ingredients that are not so healthy, such as the fats and sugar, may outweigh the benefits of these, and some bars may still contain more sugar and kilojoules than a chocolate bar.

A final word

Health bars cannot replace the nutrients found in fresh, unprocessed foods and snacks, and it is advisable not to rely on them too often. If your diet already provides adequate energy, protein and nutrients, eating too many of them may add unwanted kilojoules. 

For some of us, however, health bars can be helpful in meeting nutritional requirements. Therefore, if you decide to include them in your diet, choose wisely.

The following five bars come up tops:

  • Primal protein bar
  • USN Trust crunch bar
  • Future Life high protein bar
  • Jungle nuts energy bar “Lite” 
  • Nakd cashew cookie bar

Image credit: iStock

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Health24.com | Anaemia linked to higher odds for dementia in seniors

Even mild anemia – low levels of haemoglobin in the blood – may raise a person’s odds for Alzheimer’s disease and other types of dementia, a new study finds.

The same Dutch research also found a correlation between heightened dementia risk and high blood levels of haemoglobin.

Important implications

“With around 10% of people over age 65 having anaemia in the Americas and Europe, and up to 45% in African and southeast Asian countries, these results could have important implications for the burden of dementia,” noted study lead author M. Arfan Ikram, of Erasmus Medical Centre in Rotterdam, the Netherlands.

Haemoglobin is the protein in red blood cells that transports oxygen.

The new study included more than 12 000 people averaging 65 years of age. None of the participants had dementia at the beginning of the research.

Haemoglobin levels were measured at the start of the study and 6% of the participants were found to have anaemia.

The participants’ health was then tracked for an average of 12 years. During that time, 1 520 developed dementia, including 1 194 who were diagnosed with Alzheimer’s disease, according to the report published online in Neurology.

The study was not designed to prove cause and effect. However, the research showed that people with anaemia were 41% more likely to develop Alzheimer’s disease and 34% more likely to develop any type of dementia than those without anaemia, the team reported.

Dementia expected to increase

In another finding, people with high levels of haemoglobin were also more likely to develop dementia. Those with the highest levels were 20% more likely to develop dementia than those with levels in the middle.

Those with the lowest haemoglobin levels were 29% more likely to develop dementia than those with levels in the middle, the research found.

In a journal news release, Ikram added that the findings could be significant, given that “the prevalence of dementia is expected to increase threefold over the next decades, with the largest increases predicted in the countries where the anaemia rate is the highest.”

The question of how haemoglobin levels affect dementia risk is still unclear, however.

“More research is needed to determine whether haemoglobin levels play a direct role in this increased risk or whether these associations can be explained by underlying issues or other vascular or metabolic changes,” Ikram explained.

Dr Satjit Bhusri is a cardiologist at Lenox Hill Hospital in New York City. Looking over the findings, he stressed that haemoglobin’s role as an oxygen transporter to the brain might be key.

The role of smoking

“Any quick or slow loss of oxygen will lead to a cognitive decline and manifest as dementia,” he noted. Conversely, Bhusri said, “elevated haemoglobin is a reaction to some underlying disease. That disease is forcing the body to produce more haemoglobin. This can result in an increase in thickness of blood and poor flow to the brain.”

Another expert believes the findings should serve as a reminder to doctors to pay attention to even mild anaemia when it occurs.

“I think that physicians should not write off mild anaemia in any age group, because it clearly is associated with brain dysfunction over time,” said Dr Guy Mintz. He directs cardiovascular health at Northwell Health’s Sandra Atlas Bass Heart Hospital in Manhasset, New York.

Mintz also noted that many of the participants in the study were still in their 60s and 70s, so “we are not looking at an elderly, frail group of patients”.

As for people with elevated levels of haemoglobin, he believes that in many instances this happened in response to the smoking habit.

So, the link between haemoglobin levels and dementia “can be another motivational tool to get these patients to stop smoking,” Mintz said.

Image credit: iStock

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‘Silent’ strokes common after surgery, linked to cognitive decline

Canadian researchers have discovered that covert — or ‘silent’ — strokes are common in seniors after they have elective, non-cardiac surgery and double their risk of cognitive decline one year later.

While an overt stroke causes obvious symptoms, such as weakness in one arm or speech problems that last more than a day, a covert stroke is not obvious except on brain scans, such as MRI. Each year, approximately 0.5 per cent of the 50 million people age 65 years or greater worldwide who have major, non-cardiac surgery will suffer an overt stroke, but until now little was known about the incidence or impacts of silent stroke after surgery.

The results of the NeuroVISION study were published today in The Lancet.

“We’ve found that ‘silent’ covert strokes are actually more common than overt strokes in people aged 65 or older who have surgery,” said Dr. PJ Devereaux, co-principal investigator of the NeuroVISION study. Dr. Devereaux is a cardiologist at Hamilton Health Sciences (HHS), professor in the departments of health research methods, evidence, and impact, and medicine at McMaster University, and a senior scientist at the Population Health Research Institute of McMaster University and HHS.

Dr. Devereaux and his team found that one in 14 people over age 65 who had elective, non-cardiac surgery had a silent stroke, suggesting that as many as three million people in this age category globally suffer a covert stroke after surgery each year.

NeuroVISION involved 1,114 patients aged 65 years and older from 12 centres in North and South America, Asia, New Zealand, and Europe. All patients received an MRI within nine days of their surgery to look for imaging evidence of silent stroke. The research team followed patients for one year after their surgery to assess their cognitive capabilities. They found that people who had a silent stroke after surgery were more likely to experience cognitive decline, perioperative delirium, overt stroke or transient ischaemic attack within one year, compared to patients who did not have a silent stroke.

“Over the last century, surgery has greatly improved the health and the quality of life of patients around the world,” said Dr. Marko Mrkobrada, an associate professor of medicine at University of Western Ontario and co-principal investigator for the NeuroVISION study. “Surgeons are now able to operate on older and sicker patients thanks to improvements in surgical and anesthetic techniques. Despite the benefits of surgery, we also need to understand the risks.”

“Vascular brain injuries, both overt and covert, are more frequently being detected, recognized and prevented through research funded by our Institute and CIHR,” says Dr. Brian Rowe, scientific director of the Institute of Circulatory and Respiratory Health, Canadian Institutes of Health Research (CIHR). “The NeuroVISION Study provides important insights into the development of vascular brain injury after surgery, and adds to the mounting evidence of the importance of vascular health on cognitive decline. The results of NeuroVISION are important and represent a meaningful discovery that will facilitate tackling the issue of cognitive decline after surgery.”

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Materials provided by McMaster University. Note: Content may be edited for style and length.

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Ancient feces reveal how ‘marsh diet’ left Bronze Age Fen folk infected with parasites

New research published today in the journal Parasitology shows how the prehistoric inhabitants of a settlement in the freshwater marshes of eastern England were infected by intestinal worms caught from foraging for food in the lakes and waterways around their homes.

The Bronze Age settlement at Must Farm, located near what is now the fenland city of Peterborough, consisted of wooden houses built on stilts above the water. Wooden causeways connected islands in the marsh, and dugout canoes were used to travel along water channels.

The village burnt down in a catastrophic fire around 3,000 years ago, with artefacts from the houses preserved in mud below the waterline, including food, cloth, and jewellery. The site has been called “Britain’s Pompeii.”

Also preserved in the surrounding mud were waterlogged “coprolites” — pieces of human faeces — that have now been collected and analysed by archaeologists at the University of Cambridge. They used microscopy techniques to detect ancient parasite eggs within the faeces and surrounding sediment.

Very little is known about the intestinal diseases of Bronze Age Britain. The one previous study, of a farming village in Somerset, found evidence of roundworm and whipworm: parasites spread through contamination of food by human faeces.

The ancient excrement of the Anglian marshes tells a different story. “We have found the earliest evidence for fish tapeworm, Echinostoma worm, and giant kidney worm in Britain,” said study lead author Dr Piers Mitchell of Cambridge’s Department of Archaeology.

“These parasites are spread by eating raw aquatic animals such as fish, amphibians and molluscs. Living over slow-moving water may have protected the inhabitants from some parasites, but put them at risk of others if they ate fish or frogs.”

Disposal of human and animal waste into the water around the settlement likely prevented direct faecal pollution of the fenlanders’ food, and so prevented infection from roundworm — the eggs of which have been found at Bronze Age sites across Europe.

However, water in the fens would have been quite stagnant, due in part to thick reed beds, leaving waste accumulating in the surrounding channels. Researchers say this likely provided fertile ground for other parasites to infect local wildlife, which — if eaten raw or poorly cooked — then spread to village residents.

“The dumping of excrement into the freshwater channel in which the settlement was built, and consumption of aquatic organisms from the surrounding area, created an ideal nexus for infection with various species of intestinal parasite,” said study first author Marissa Ledger, also from Cambridge’s Department of Archaeology.

Fish tapeworms can reach 10m in length, and live coiled up in the intestines. Heavy infection can lead to anemia. Giant kidney worms can reach up to a metre in length. They gradually destroy the organ as they become larger, leading to kidney failure. Echinostoma worms are much smaller, up to 1cm in length. Heavy infection can lead to inflammation of the intestinal lining.

“As writing was only introduced to Britain centuries later with the Romans, these people were unable to record what happened to them during their lives. This research enables us for the first time to clearly understand the infectious diseases experienced by prehistoric people living in the Fens,” said Ledger.

The Cambridge team worked with colleagues at the University of Bristol’s Organic Chemistry Unit to determine whether coprolites excavated from around the houses were human or animal. While some were human, others were from dogs.

“Both humans and dogs were infected by similar parasitic worms, which suggests the humans were sharing their food or leftovers with their dogs,” said Ledger.

Other parasites that infect animals were also found at the site, including pig whipworm and Capillaria worm. It is thought that they originated from the butchery and consumption of the intestines of farmed or hunted animals, but probably did not cause humans any harm.

The researchers compared their latest data with previous studies on ancient parasites from both the Bronze Age and Neolithic. Must Farm tallies with the trend of fewer parasite species found at Bronze Age compared with Neolithic sites.

“Our study fits with the broader pattern of a shrinking of the parasite ecosystem through time,” said Mitchell. “Changes in diet, sanitation and human-animal relationships over millennia have affected rates of parasitic infection.” Although he points out that infections from the fish tapeworm found at Must Farm have seen a recent resurgence due to the popularity of sushi, smoked salmon and ceviche.

“We now need to study other sites in prehistoric Britain where people lived different lifestyles, to help us understand how our ancestors’ way of life affected their risk of developing infectious diseases,” added Mitchell.

The Must Farm site is an exceptionally well-preserved settlement dating to 900-800 BC (the Late Bronze Age). The site was first discovered in 1999. The Cambridge Archaeological Unit carried out a major excavation between 2015 and 2016, funded by Historic England and Forterra Building Products Ltd.

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Early species developed much faster than previously thought

When Earth’s species were rapidly diversifying nearly 500 million years ago, that evolution was driven by complex factors including global cooling, more oxygen in the atmosphere, and more nutrients in the oceans. But it took a combination of many global environmental and tectonic changes occurring simultaneously and combining like building blocks to produce rapid diversification into new species, according to a new study by Dr. Alycia Stigall, Professor of Geological Sciences at Ohio University.

She and fellow researchers have narrowed in a specific time during an era known as the Ordovician Radiation, showing that new species actually developed rapidly during a much shorter time frame than previously thought. The Great Biodiversification Event where many new species developed, they argue, happened during the Darriwilian Stage about 465 million years ago. Their research, “Coordinated biotic and abiotic change during the Great Ordovician Biodiversification Event: Darriwilian assembly of early Paleozoic building blocks,” was published in Palaeogeography, Palaeoclimatology, Palaeoecology as part of a special issue they are editing on the Great Ordovician Biodiversification Event.

New datasets have allowed them to show that what previously looked like species development widespread over time and geography was actually a diversification pulse. Picture a world before the continents as we know them, when most of the land mass was south of the equator, with only small continents and islands in the vast oceans above the tropics. Then picture ice caps forming over the southern pole. As the ice caps form, the ocean recedes and local, isolated environments form around islands and in seas perched atop continents. In those shallow marine environments, new species develop.

Then picture the ice caps melting and the oceans rising again, with those new species riding the waves of global diversification to populate new regions. The cycle then repeats producing waves of new species and new dispersals.

Lighting the Spark of Diversification

The early evolution of animal life on Earth is a complex and fascinating subject. The Cambrian Explosion (between about 540 to 510 million years ago) produced a stunning array of body plans, but very few separate species of each, notes Stigall. But nearly 40 million years later, during the Ordovician Period, this situation changed, with a rapid radiation of species and genera during the Great Ordovician Biodiversification Event.

The triggers of the GOBE and processes that promoted diversification have been subject to much debate, but most geoscientists haven’t fully considered how changes like global cooling or increased oxygenation would foster increased diversification.

A recent review paper by Stigall and an international team of collaborators attempts to provide clarity on these issues. For this study, Stigall teamed up with Cole Edwards (Appalachian State University), a sedimentary geochemist, and fellow paleontologists Christian Mac Ørum Rasmussen (University of Copenhagen) and Rebecca Freeman (University of Kentucky) to analyze how changes to the physical earth system during the Ordovician could have promoted this rapid increase in diversity.

In their paper, Stigall and colleagues demonstrate that the main pulse of diversification during the GOBE is temporally restricted and occurred in the Middle Ordovician Darriwilian Stage (about 465 million years ago). Many changes to the physical earth system, including oceanic cooling, increased nutrient availability, and increased atmospheric oxygen accumulate in the interval leading up to the Darriwilian.

These physical changes were necessary building blocks, but on their own were not enough to light the spark of diversification.

The missing ingredient was a method to alternately connect and isolate populations of species through cycles of vicariance and dispersal. That spark finally occurs in the Darriwilian Stage when ice caps form over the south pole of the Ordovician Earth. The waxing and waning of these ice sheets caused sea level to rise and fall (similar to the Pleistocene), which provided the alternate connection and disconnection needed to facilitate rapid diversity accumulation.

Stigall and her collaborators compared this to the assembly of building blocks required to pass a threshold.

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Materials provided by Ohio University. Note: Content may be edited for style and length.

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