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.

New Delhi: The sattvic diet traces back to its roots in ancient Ayurvedic knowledge and is based on the philosophy of Sattva, which stands for harmony, balance, and purity. It places a focus on whole, fresh, and minimally processed meals that support both physical and mental vigour. This "yoga of eating" becomes a biological requirement for preserving homeostasis in the intense summer heat.

Dr. Narendra K. Shetty, Chief Wellness Officer, Kshemavana Naturopathy and Yoga Center, Bengaluru, in an interview with Health and Me, spoke about the science behind following a sattvic diet in summer.

Core principles of sattvic foods

In sattvic diets, foods that are rich in prana (life-force energy), such as seasonal fruits and vegetables, grains, nuts, and seeds, take precedence. "Tamasic" (heavy) foods such as meat and processed sugars should be avoided, as they can weigh the body down and dull the mind. "Rajasic" (stimulating) foods such as caffeine and chili are also avoided.

Read more: Smartphone Overuse Linked To Rising Risk Of Eating Disorders Among Youth, Study Finds

Scientific basis of nutrition and digestion in summer

According to science, the body's internal thermostat works harder in the summer. Agni (digestive fire) naturally decreases in high ambient temperatures. In order to promote cooling through perspiration, blood flow is frequently redirected from the digestive tract towards the skin's surface. The body struggles to break down dense nutrients with decreased enzymatic efficiency when complex, heavy proteins are consumed during this period, leading to metabolic stress.

Summer physiology: Why light eating matters

A shift towards thermoregulation is required during summer. Heavy meals cause diet-induced thermogenesis, in which heat is produced internally during digestion. By consuming "light" foods, we lower this internal heat load. Because sattvic meals are high in fibre and water, they require less energy to digest, allowing the body to focus on staying cool rather than working on digestion.

Read more: Shocking! Eating One Whole Pack Of Chips Daily Raises Stroke Risk By 67 Per Cent

Sattvic diet benefits in hot weather

1. Hydration: Electrolyte balance is maintained due to naturally high water content.
2. Energy: Provides a steady release of glucose without the "crash" caused by heavy fats.
3. Mental calm: Reduces agitation and fatigue brought on by heat.

Key sattvic foods for summer

To remain "bright," one should focus on the following:

1. Cooling fruits like grapes, watermelon, and muskmelon
2. Hydrating vegetables like cucumber, zucchini, and bottle gourd
3. Herbs and dairy: fresh buttermilk (chaas), coriander, and mint

Eating light is not just a lifestyle choice but a scientific response to our biological needs. By adopting a sattvic perspective, we ensure that we not only survive but also thrive in the heat by aligning our internal environment with the external season.

New Delhi: Many people have an irresistible urge to eat something sweet right after a meal. Although this habit is often written off as a preference or some sort of cultural habit, new scientific data suggest that post-meal sugar cravings hint at something serious: a metabolic imbalance. In an interaction with Health and Me, Dr. Aravind Badiger, technical director, BDR Pharmaceuticals, decoded the intricate science behind a sweet tooth, and as per the expert, it is because of a nutrient deficiency.

The Blood Sugar–Insulin Connection

Upon eating a meal high in carbohydrates, blood glucose levels rise. This triggers the release of insulin from the pancreas. If the meal is low in protein and fibre, insulin spikes more quickly, making the blood sugar drop sooner. This drop then triggers a signal to the brain that the body needs quick fuel, often interpreted as a desire for something sweet. This cycle, a rapid rise and fall in blood glucose levels, is known as reactive hypoglycaemia, one of the common reasons people feel the need to have dessert after meals.

Read more: Metformin Controls Blood Sugar With Help From Brain Neurons, Finds Study

The Missing Nutrient: Protein

Protein helps to regulate blood sugar levels after a meal. In addition, adequate protein:

1. Slows digestion and glucose absorption
2. Reduces insulin spikes
3. Improves satiety by elevating GLP-1 and peptide
4. Modulates hunger signals via the hypothalamus

When a meal is low in protein, the body does not get those satisfying signals it is used to receiving. This drives the brain to find sources of energy that work quickly—sugars. In fact, clinical nutrition studies indicate that balanced meals containing at least 20–30 grams of protein reduce post-meal sugar cravings significantly.

The Gut–Brain Axis Influence

Your gut microbiome also plays an important role. Meals high in simple carbohydrates encourage the growth of gut bacteria that thrive on sugar. Evidence shows that low-protein diets shift the balance of gut microbes, which further increases sweet cravings. Thus, the less protein you consume, the more your microbiome may “push” you towards sugary foods.

Emotional and Behavioural Factors

For some people, dessert cravings are psychologically conditioned. The body learns over time to attach a reward to the end of a meal by releasing small amounts of dopamine. But even in such cases, stabilisation of blood sugar through adequate protein intake reduces the emotional component of cravings.

How to Reduce Sugar Cravings After Meals

1. Include 20–30 g of protein in each meal, including eggs, dal, legumes, tofu, fish, lean meats, and dairy products.
2. Choose complex carbohydrates over refined sugars.
3. Add vegetables high in fibre to delay the absorption of glucose.
4. Drink plenty of water – mild dehydration produces symptoms similar to sugar cravings.
5. Sleep 7–8 hours; sleep deprivation increases the hunger hormone ghrelin.
6. Do not conclude every meal with sugar. It is a conditioned response and needs to be broken gradually.

A growing body of research is raising fresh concerns about how deeply smartphones are shaping not just attention spans, but also eating habits and self-image among young people. A recent study published in the Journal of Medical Internet Research has found that excessive and compulsive smartphone use may significantly increase the risk of disordered eating behaviors in adolescents and young adults.

Smartphones Could Turn Into Dependency

The study centers on what researchers describe as Problematic Smartphone Use, or PSU. This is not simply spending long hours on a device, but a pattern marked by psychological dependence, difficulty cutting back, and anxiety when separated from the phone. Unlike casual or necessary screen time, PSU begins to interfere with daily functioning and emotional well-being.

To understand the scale of the issue, researchers analyzed 35 studies involving more than 52,000 participants, with an average age of 17. The findings paint a worrying picture. Young individuals who showed signs of smartphone dependency were more likely to engage in unhealthy eating behaviors. These included emotional overeating, uncontrolled food consumption, and patterns resembling food addiction, even in the absence of a formal diagnosis.

A 7-hour Tipping Point

One of the most striking findings of the study is the identification of a potential threshold. The risk of disordered eating rose significantly among those who used their smartphones for more than seven hours a day. While this may not seem unusual in an increasingly digital world, the study suggests that crossing this limit could have tangible effects on both mental and physical health.

A key factor driving this link appears to be body image dissatisfaction. Constant exposure to curated and often unrealistic images on social media platforms can distort perceptions of beauty and self-worth. Over time, this can lead to unhealthy comparisons and a strained relationship with food.

More Than Screen Time

Importantly, the researchers highlight that not all screen time carries the same risk. The distinction between general use and PSU is crucial. It is the compulsive nature of usage, accompanied by withdrawal symptoms and loss of control, that is most strongly associated with negative outcomes.

The study does not claim that smartphones directly cause eating disorders. Instead, they act as a contributing factor that can amplify existing vulnerabilities, particularly in impressionable age groups.

Wider Mental Health Implications

Beyond eating behaviors, excessive smartphone use has also been linked to anxiety, depression, lower physical activity levels, and reduced productivity. These interconnected issues suggest that digital habits are playing a broader role in shaping overall health.

What Could Help?

Experts suggest that small, consistent changes can make a difference. Setting clear boundaries for screen time, taking regular breaks, and engaging in offline activities such as sports or hobbies can help restore balance. Encouraging mindful use of technology, especially among younger users, is increasingly being seen as an important step in both prevention and intervention.

As smartphones continue to be an inseparable part of daily life, the study highlights the need to look beyond convenience and consider their deeper psychological impact.