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.

After two cases of Nipah virus, a rare, bat-borne pathogen was confirmed in West Bengal, five more cases were reported, with nearly 100 people placed under quarantine.

The two previously confirmed cases were of two nurses, the rest cases are of a doctor, a health staff member, with some patients in critical condition.

Speaking to TOI, Dr Aishwarya R, Consultant, Infectious Diseases at Aster RV Hospital said, “Nipah virus is a highly dangerous zoonotic infection with a high fatality rate, ranging from 40% to over 70% in past outbreaks.” The doctor has also advised people against eating certain food, including fruits fallen from trees, unpasteurized date palm sap and any other fruits without washing. The doctor explained that this infection can spread with infected animal who could bite fruits and spread the virus through their saliva.

Nipah Virus Tested In West Bengal Bats

A survey conducted on bats in West Bengal found no active Nipah virus infection. Though there were antibodies detected in one specimen, which indicated prior exposure. This was confirmed by a senior state forest department official on Tuesday. The survey was conducted amid the identification of two confirmed Nipah virus cases.

Read: After Two Nipah Cases In West Bengal, Tests On Bats Show No Active Infection

To conduct the survey, nine bats near Kuberpur on the Kolkata-Barasat Road in Madhyamgram were tested using RT-PCR. All samples were negative, however, one bat, tested positive for antibodies. However, it only suggested prior infection, meaning there was no current risk of transmission.

The survey was conducted by the state forest department in collaboration with scientists form Pune-based National Institute of Virology. "The findings are reassuring, but caution is warranted. Surveillance and prevent measures will continue until we are fully assured that there is no risk," confirmed a senior official of the West Bengal Health Department.

What Is Nipah Virus?

As per the World Health Organization (WHO), Nipah virus infection is a zoonotic illness that is transmitted to people from animals, and can also be transmitted through contaminated food or directly from person to person.

In infected people, it causes a range of illnesses from asymptomatic (subclinical) infection to acute respiratory illness and fatal encephalitis. The virus can also cause severe disease in animals such as pigs, resulting in significant economic losses for farmers.

Although Nipah virus has caused only a few known outbreaks in Asia, it infects a wide range of animals and causes severe disease and death in people.

During the first recognized outbreak in Malaysia, which also affected Singapore, most human infections resulted from direct contact with sick pigs or their contaminated tissues. Transmission is thought to have occurred via unprotected exposure to secretions from the pigs, or unprotected contact with the tissue of a sick animal.

In subsequent outbreaks in Bangladesh and India, consumption of fruits or fruit products (such as raw date palm juice) contaminated with urine or saliva from infected fruit bats was the most likely source of infection.

Human-to-human transmission of Nipah virus has also been reported among family and care givers of infected patients.

Read: Doctor Debunks Five Myths Around Nipah Virus

Nipah Virus Symptoms

• Fever
• Headache
• Breathing difficulties
• Cough and sore throat
• Diarrhea
• Vomiting
• Muscle pain and severe weakness

Black or forbidden rice, especially from Manipur, Assam and Meghalaya, has long been PM Narendra Modi's favorite superfood and experts say it has even more antioxidants than blueberries!

Registered dietitian Beth Czerwony, RD, noted: "Black rice has been slow to cross over to places outside of Asia, but we are finally starting to understand its benefits as a healthy, appetizing and beautiful food."

Belonging to the species Oryza sativa, the rice refers to a type of heirloom rice that is used in traditional Chinese medicine and was once reserved only for the wealthy and powerful, which is why it's known as 'forbidden'.

Black rice may be long-grain, medium or short-grain. Grown on a small scale, this rice is not as common as white, brown and red rice and is primarily grown in India's Northeastern states, as well as West Bengal, Odisha and Jharkhand.

Here are some of its health benefits:

1. Improves Eye Health

Research shows that black rice contains high amounts of lutein and zeaxanthin, two types of carotenoids that work as antioxidants to help protect your eyes from potentially damaging free radicals.

In particular, lutein and zeaxanthin have been shown to help protect the retina by filtering out harmful blue light waves, which are transmitted from all electronic devices as well as LED lamps. While it helps with alertness and mood during the day, excessive blue light exposure at night can suppress melatonin and disrupt sleep-wake cycles.

Previous research also suggests that black rice's high antioxidants may play an important role in protecting against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. It may also decrease the risk of cataracts and diabetic retinopathy (a complication of diabetes that affects the eyes).

2. Helps With Blood Sugar Management

Black rice is especially beneficial for those suffering from Type 2 diabetes as antioxidants and phytochemicals can improve your body’s sensitivity to insulin. This helps the body to better use glucose, slows the rate at which the body absorbs sugar and lowers overall sugar levels in your blood.

3. Rich Source of Essential Nutrients

Black rice stands out among rice varieties due to its high protein content. In comparison to brown rice, which contains 7 grams of protein per 100 grams, black rice offers 9 grams. It is also a valuable source of iron, a mineral crucial for oxygen transport in the body.

A quarter cup (45 grams) of uncooked black rice provides:

Calories: 160

Fat: 1.5 grams

Protein: 4 grams

Carbohydrates: 34 grams

Fiber: 1 gram

Iron: 6% of the Daily Value (DV)

4. Reduces Oxidative Stress

High levels of oxidative stress have previously has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer.

5. Boots Heart Health

While research on black rice and heart health is ongoing, its high flavonoid has been linked to a lower risk of cardiovascular disease.

Certain studies suggest that anthocyanins can improve cholesterol levels by increasing HDL (good) cholesterol and reducing LDL (bad) cholesterol. While further research is needed, early findings suggest black rice may help reduce plaque buildup in arteries, which can help prevent atherosclerosis and reduce the risk of heart attack.

Bread is a daily food for many households. Although it can be part of a balanced diet, not all breads support health in the same way, especially when it comes to blood pressure.

Healthiest Bread For Blood Pressure Patients

Sprouted whole grain bread emerged as the top choice for blood pressure support, according to dietitians, as per Healthline. Its advantage lies in its rich nutrient profile, particularly its fiber content and key minerals that play a role in blood pressure control.

Sprouted Whole Grain Bread: Why Is It Healthy?

Sprouted whole-grain bread is made using whole, intact grains. “The fiber present in these grains is linked to lower blood pressure, likely because it supports healthier blood vessels, helps regulate appetite, and aids in maintaining a healthy weight,” said Alexander LeRitz, MSc, RDN, CDN, CNSC, CPT, a registered dietitian at JM Nutrition, in an interview with Health.

Research shows that boosting fiber intake can be an effective way to bring down blood pressure. Studies suggest that women with high blood pressure may benefit from consuming around 28 grams of fiber daily, while men may need closer to 38 grams.

“As a general guideline, aim for bread that provides at least 3 to 5 grams of fiber per slice,” Vickie Klimantiris, RD, LDN, told Health.

Sprouted whole-grain bread also contains higher amounts of minerals that help regulate blood pressure, particularly magnesium, compared to bread made with refined white flour. For instance, two slices of Ezekiel Sprouted Whole Grain Bread provide about 12% of the Daily Value (DV) for magnesium, while the same serving of white bread offers only about 3%.

In addition, sprouted whole-grain breads such as Ezekiel bread tend to be much lower in sodium than white bread. Two slices of Ezekiel bread contain roughly 150 milligrams of sodium, compared to 268 milligrams in an equivalent serving of white bread.

“Sprouted whole grain bread also has a lower glycemic effect than white bread, so it doesn’t cause sharp spikes in blood sugar after meals,” said Rachael Ajmera, MS, RD, a dietitian, writer, and founder of Nutrimental, speaking to Health.

Sprouted Whole Grain Bread: Nutrition Breakdown

Here is the nutritional profile for one slice of bread:

• Calories: 80
• Carbohydrates: 15 grams (g)
• Fiber: 3–5 g
• Protein: 4 g
• Fat: 0.5 g
• Sodium: 75 milligrams (mg)
• Magnesium: 26 mg

Although sprouted whole grain bread ranked highest, dietitians also highlight sourdough as a blood pressure-friendly choice.

“I often recommend sourdough for people with high blood pressure because the fermentation process creates peptides that may help lower blood pressure by allowing blood vessels to relax,” Klimantiris explained.

For added benefits, it’s best to choose sourdough made with whole-grain flour. Whole-grain versions provide more fiber and minerals that support healthy blood pressure, including magnesium, compared to sourdough made with refined flour.

What Makes This Bread ‘The Best’ For Blood Pressure Patients?

The best bread for blood pressure is one that delivers higher amounts of nutrients known to support healthy blood pressure levels, especially fiber and magnesium.

When choosing a bread that supports blood pressure health, keep the following in mind:

• Look for bread that provides at least 3 grams of fiber per slice
• Choose options made with whole grains
• Select breads with 140 milligrams of sodium or less per slice

To support better blood pressure control, pair bread with nutrient-dense toppings such as avocado, hummus, low-sodium turkey, nut butters, or a variety of vegetables to build filling, heart-healthy meals.