Energy bars, for the first time took off in the market in 1980s. This was first marketed as a "workout fuel" for athletes. Then, followed the advertising of the cars as something that also helps with weight loss. Now, they are not only something that only can be seen in gyms, but have made it to the mainstream. They are available in almost everywhere, in snack aisle of a gas station, supermarket, and even drugstores. As per a market research agency Mintel, around 40% of people say they eat an energy bar one a few time a week.

The way it has been marketed, and packaged make you seem like it is good for you. However, it may not be the case with most of them. In fact, even with the bars that claim to have high protein, are nothing, but just candy bars. So, how to know which one is good for you?

What are "Energy" bars?

There are many studies that reveal that there is no one special ingredient in these bars that works as an energy booster. Energy usually means calorie, which is measured in how much food or a drink fuels the body. As per experts, calories come from many sources including carbohydrates, protein and fat. However, for your body, it is easier to break down carbs faster than protein or fats. Thus, all carbs are converted to glucose, which is a sugar that enters the bloodstream and is used by cells for energy.

In fact, even in carbs, sugar and white flour is broken fastest of all. This could be helpful if you perform a demanding activity, such as running a marathon, as it can deplete your cells existing glucose. This is why eating a quickly digested carb, like an energy bar, can replenish them and gives you a little push to keep you going.

However, not everyone needs this push for a day-to-day life. Simple carbs also make your sugar levels rise rapidly, but it also falls back down just as quickly. This is because your body pumps out insulin to sweep the glucose into cells. This sugar crash can in fact, make you feel tired and hungry all the time. In such a case, what you body really needs is sustained energy that only comes from carbs combined with fiber, protein and fat. These slowly releases glucose into your bloodstream and keep the blood sugar levels steadier.

What's good And What's Not?

There are bars that combines a combination of carb, fiber, protein and fat, but not all of them use wholesome ingredients. For a healthier pick, always look for ingredients which uses unprocessed foods and whole grains like nuts, seeds, and dried fruit. These nutrients are usually more nutrient packed than the ones that are processed.

For grain-based bar, check for whole grains like oats or quinoa. Whole grains also reduce inflammation and harmful LDL cholesterol which protects the heart. As per a 2016 BMJ study, three servings a day could also reduce the risk of heart diseases by 22%.

In terms of what to avoid, you can look out for:

Too Many Calories: If you are someone who exercises a lot, then you can go for a 200 to 400 calorie bar. If you are not someone who exercises a lot, then such a high calorie rate could lead to weight gain.

Added Sugar: There is rarely any need to say why it is harmful for health. As per the American Heart Association, 25 grams is the recommended daily added-sugar threshold for women and 36 grams for men. Too much added sugar could lead to weight gain, type 2 diabetes and heart problems. In an "energy" bar, the natural sources of added sugars can be concentrated fruit juices and honey, which are not the better options than sugar or syrups.

Even if you bar says zero added sugar, make sure to read it correctly, as some of them use artificial sweeteners or dried fruits.

Processed Protein: While many think protein is great for building muscles and losing weight, not always does protein help, especially if the protein is processed. If in a bar, the source of protein is from protein powder, then it is not the best thing to choose. Always go for whole food proteins such as eggs, nuts or seeds. The daily recommendation is 0.36 grams per pound of body weight or 54 grams for a 150 pound person.

Processed Fiber: The recommended fiber intake is 28 grams daily, but most Americans also do not get this. Here too, read the label to see if your fiber comes from whole grains, nuts and fruits, and not from processed fibers like chicory root or inulin.

Soup debate between chicken and tomato may have come to an end, with a dietitian telling us which one is the healthier option. For many Americans, January is the National Soup Month, which means they go back to their comfort and easy to make food like soup. With the surge in flu activity in the US, people are consuming soup to get relief. Amid all this, Vandana Sheth, a plant-based dietitian and a diabetes expert tells Fox News the better option. The California-based dietitian says that both soups could be comforting. However, she points out, the nutrition profiles could vary based on the preparation.

Chicken Soup Vs Tomato Soup

Soup's nutrition profile runs through a spectrum of healthy to fatty and caloric. "Choose versions with no added sugars, minimal saturated fat and lower sodium to keep them healthy. When able, enjoy homemade or minimally processed options with fresh vegetables, lean protein and other fiber-rich options," she said.

Also Read: NHS England Expands Access To Life Saving Prostate Cancer Drug

What Is In A Chicken Soup?

Michelle Routhenstein, a New York-based cardiologist, as reported by Fox News, said a standard serving size of chicken noodle soup, which is around one cup, usually contains somewhere around 100 to 150 calories, with 6 to 10 grams of protein, and 500 to more than 1500 milligrams of sodium.

However, Routhenstein also says that homemade chicken soup could also provide lean protein, B vitamins, and immune supporting zinc. There have been studies that show that chicken soup have eased many from their cold symptoms, like nasal congestion and anti-inflammatory effects. However, not all chicken soups are safe. Commercially prepared soups may have a higher level in sodium, which could have a negative impact on blood pressure.

What Should One Keep In Mind?

When buying chicken soup, one should always check labels for its sodium content and ensure it must be under 500 milligrams per servings. Sheth also suggests looking out for added sugars and flavors. Sheth also said if the soup is made with lean chicken, vegetables and has a light broth, it can by more nutrient rich. She also recommends to avoid cream-based broth, which could be higher in saturated fat.

What Is In A Tomato Soup?

Tomato soups have a completely different nutrition profile. "Per 1 cup serving, you will get 70–150 calories depending on [whether] it's broth-based or cream-based, lycopene and vitamins A and C, which can help support eye health and immunity," Sheth said. The sodium content could be lower than in chicken soup, somewhere between 400 to 900 milligrams, especially in canned versions.

Sheth said that when compared to chicken soup, tomato soup trails on protein scale. While Routhenstein highlighted lycopene, as one of the biggest benefits of tomato soup. It is an antioxidant that "may help with reducing inflammation, heart disease and immune health".

"Lycopene has also been studied for its benefit [in reducing the] risk of prostate cancer. Tomato soup is also rich in vitamin C and potassium, which also protect heart and immune health," she added.

Which Soup Is Better?

Routhenstein says for her, it is tomato soup, because of antioxidant content. However, when it comes to protein and keeping you full, Sheth says chicken soup is a better option.

A key ingredient found in a common breakfast food may play an important role in supporting heart health and keeping blood sugar levels steady. Fibre is an essential part of a balanced diet, and the NHS recommends that adults aim for at least 30g of fibre each day. Despite this, many people still fall short of the daily target, often without realising the long-term impact on their health.

Why Fibre Matters For Heart And Blood Sugar Health

Fibre is not a single substance. It exists in two main forms, and each affects the body in a different way. Insoluble fibre does not dissolve during digestion. Instead, it passes through the gut largely unchanged, adding bulk to stools and helping the bowels move regularly. This can lower the risk of constipation and reduce the chances of developing intestinal blockages.

How Soluble Fibre Helps Control Blood Sugar Levels

Soluble fibre behaves differently. When it comes into contact with water in the digestive system, it forms a gel-like substance. This slows the digestion and absorption of carbohydrates, helping to prevent sudden rises in blood sugar after meals. Because of this effect, soluble fibre can be particularly useful for people managing blood sugar conditions, including diabetes.

What Makes Beta-Glucan Especially Good For The Heart?

Beta-glucans are a specific type of soluble fibre that have attracted attention for their heart-protective benefits. According to the British Heart Foundation, beta-glucan is naturally present in all porridge oats and wholegrains. A standard 40g serving of porridge oats contains around 2g of beta-glucan, making it an easy addition to a heart-friendly diet.

Research suggests that beta-glucan may help improve blood sugar control over time. Studies have found that consuming up to 3.5g of beta-glucan daily can lower blood sugar levels and support better long-term glucose management in people with type 2 diabetes. A higher intake of beta-glucan has also been linked to a reduced risk of developing type 2 diabetes, likely due to its ability to slow sugar absorption.

Beta-Glucan And Its Link To Lower Cholesterol

Another study has highlighted the connection between regular beta-glucan intake and improved heart health. The findings showed that eating just 3g of beta-glucan each day for eight weeks led to a noticeable reduction in cholesterol levels. High cholesterol is a well-known risk factor for heart disease, so even small daily amounts of beta-glucan may offer meaningful benefits.

Sources Of Beta-Glucan

Beta-glucan is found in a wide range of natural foods, including:

• Oats
• Rye
• Shiitake mushrooms
• Peas
• Seaweed
• Yeast
• Reishi mushrooms
• Apples
• Algae
• Barley
• Wheat

Including a variety of these foods in meals can help increase fibre intake in a balanced way.

Possible Side Effects Of Increasing Fibre Intake

As beta-glucan is a form of fibre, increasing intake too quickly can cause mild digestive discomfort. Some people may experience bloating, wind, or constipation, especially in the early stages. These symptoms can often be reduced by staying physically active and drinking enough fluids throughout the day.

If you are concerned about how fibre affects your body, it is advisable to speak with your GP or a qualified health professional. They can offer guidance tailored to your needs. More information on increasing fibre intake and its health benefits is also available on the NHS website.

While the World Health Organization recommends 5g or a tablespoon of salt every day, Indians consume more than double, increasing their risk of having a fatal stroke exponentially.

According to EatRightIndia, Indians consume about 11g of salt each day through meals which can significantly increase their risk of high blood pressure, strokes and hypertension.

Hypertension causes over 1.6 million deaths annually, accounting for nearly 18 percent of all fatalities and heavily contributes to deaths caused by heart disease, stroke and kidney disease.

What Is Excessive Salt Dangerous?

The most important side effect of consuming excessive salt intake is high blood pressure. Salt causes the body to retain water, increasing the volume of blood in your vessels and leading to elevated pressure levels. If your blood pressure consistently measures over 140/90 mmHg, it's time to evaluate your salt consumption.

Over time, this can rapidly raise your risk for heart disease, stroke while also potentially contributing to stomach cancer and weakened bones. Additionally, high blood pressure damages kidneys and excess sodium can lead to kidney stones or disease.

Apart from a 5gm recommendation for adults, NHS suggests that children between seven to 11 years of age should not eat more than 5g of salt while those between four to six years of age should eat less than 3g of salt every day to maintain heart health.

How Can You Reduce Your Salt Consumption?

Both excessive and insufficient salt intake have been linked to adverse outcomes. Achieving the right balance is critical, and the best approach is to minimize processed food consumption rather than relying solely on the salt shaker.

Common items such as pickles, paapads, chutneys, salads and buttermilk significantly contribute to daily salt consumption. Hidden salts in packaged goods like biscuits, sauces, condiments and snacks also can increase your salt intake.

To cut down on your salt intake, experts recommend:

• Not adding salt in rice and dough for chapati, poori and paratha.
• Not sprinkling salt on salad, cut fruits, cooked vegetables or curd.
• Gradually reducing the salt usage while cooking from lesser to least.
• Limit food accompaniments like salted butter, salty spice mixes (chaat masala, jal jeera masala etc.), chutneys, pickles, ketchups, sauces and dressings as they contain excess salt.
• Baking soda, baking powder, and monosodium glutamate (MSG) also contains high sodium and should be avoided in your daily cooking.
• Not keeping salt on the table.
• Buying tinned vegetables, pulses or fish in water instead of brine.
• Being aware that some dissolvable tablets, such as painkillers, vitamins or prescription medicines, may be high in salt.