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.

There is a reason why when we think about coffee, we only see ‘caffeine’ in big, bold letters. It helps up wake up, stay energetic, alert, sharpens our attention and helps us fight the midday grogginess at work. So, little attention has been paid to other components of coffee.

But new research suggests some of coffee’s effects on the brain may have little to do with caffeine.

A study published in Nature Communications found that both caffeinated and decaffeinated coffee were linked to changes in the gut microbiome, mood and stress. But improvements in learning and memory were seen specifically among people who drank decaffeinated coffee.

The findings suggest that coffee’s effects on the brain could involve its many other compounds and the gut-brain connection, rather than caffeine alone.

How Was The Study Conducted

Researchers from APC Microbiome Ireland at University College Cork studied 62 people. Thirty-one were regular coffee drinkers, while 31 did not normally drink coffee.

The regular coffee drinkers first stopped consuming coffee for two weeks. Researchers then collected stool and urine samples and monitored their mood, stress, cognition and other measures.

Coffee was subsequently reintroduced, with participants receiving either caffeinated or decaffeinated coffee for three weeks. The researchers found that both forms of coffee were associated with changes in gut bacteria and metabolites. But when it came to cognitive effects, there was a striking finding.

Also read: Andrew Huberman’s Sleep Trick: Can Eye Movements Help You Fall Back Asleep?

Decaffeinated Coffee Improved Memory

Participants who drank decaffeinated coffee showed significant improvements in learning and memory. For example, they made fewer errors on a test examining learning and memory. They also showed improvements in episodic memory, which involves remembering information and experiences.

The caffeinated group did not show the same results. This helped researchers find out that the non-caffeine components of coffee may have some positive cognitive effects.

But the researchers also acknowledge that some of the improvement could have happened due to participants becoming more familiar with the tests over time.

Also read: Gut Microbiome Linked To 3x Higher Type 1 Diabetes Risk In Children

Decaf Coffee's Effect On Brain

Coffee contains thousands of chemical compounds, including polyphenols. These compounds can interact with gut microbes and influence the production of metabolites, which can then affect the body and brain. This is where the gut-brain axis comes into the picture.

The gut and brain are in constant communication through several processes involving the nervous system, immune system, hormones and chemicals produced by gut bacteria.

The study found that coffee consumption altered the composition and activity of gut microbes and changed certain metabolites. Some bacteria, including Eggerthella species and Cryptobacterium curtum, were more found in more quantity among coffee drinkers.

Researchers believe these microbial changes could help explain some of coffee’s effects on mood and cognition.

Effects Of Caffeinated Coffee

Participants drinking caffeinated coffee experienced reduced anxiety and other psychological effects, while some measures of attention and cognitive performance also improved.

Both caffeinated and decaffeinated coffee showed lower signs of stress, depression and impulsivity.

So the study does not suggest that decaf is universally better for the brain. Instead, it shows that different components of coffee may produce different effects.

It also adds another layer to the increasingly complicated story of coffee and health. Coffee may be more than a delivery system for caffeine. Its polyphenols and other compounds may interact with gut bacteria, influencing metabolism, inflammation, mood and brain function.

Red Bull got relief after Delhi High Court overturned a Food Safety and Standards Authority of India (FSSAI) order that instructed the Austrian beverage giant to drop its ‘energy drink’ label. In a recent ruling, the court made its decision after it found that the Indian food regulator did not give sufficient time to the company to present its case.

While the legal fight between the food regulator and the billion-dollar beverage giant boils down to just two words on a can, the health question is much bigger: What does drinking an energy drink like Red Bull actually do to the body?

FSSAI Vs Red Bull

FSSAI had said India does not have a notified food standard specifically defining an “energy drink”, objecting to brands like Red Bull making claims like boosting energy or enhancing focus.

The regulator's concerns also included linked to what these beverages actually contain, particularly excessive caffeine, sugar, and other controversial ingredients like taurine.

The biggest concern that the lawsuit is built upon is what causes the sudden surge of ‘energy’ after someone consumes this drink. Is it giving your body useful energy?

Also read: High Sugar, Salt Or Fat? India May Mandate Red Hexagon Labels On Food Packs

Red Bull’s Ingredients And What It Does To Your Body

Caffeine

One of the main ingredients responsible for the immediate feeling of energy alertness is caffeine. Caffeine stimulates the central nervous system, making you feel more awake and less tired. But that boost does not mean the drink is providing the body with sustained energy in the nutritional sense.

Depending on the product, energy drinks can also contain substantial amounts of added sugar, which adds calories but does not make the drink healthier.

The caffeine content of energy drinks varies considerably. The US FDA notes that energy drinks can contain roughly 41 to 246 mg of caffeine per 12 fluid ounces, depending on the product.

The energy boost claim may comes from the caffeine content, which is what consumers should be mindful about. Too much caffeine can lead to faster heartbeat, palpitations, increased blood pressure, anxiety, jitters, headaches, nausea and sleep disruption. For most healthy adults, the FDA cites 400 mg of caffeine a day.

Also read: Every Extra 100g Ultra-Processed Food Linked To 14% Higher Heart Risk, 11% Higher BP Risk

Energy drinks can also temporarily increase blood pressure and cardiovascular load. A 2024 review and meta-analysis of randomised trials found that energy drinks acutely increased systolic and diastolic blood pressure in healthy adults.

Excess caffeine in young people can cause palpitations, increased heart rate and blood pressure, anxiety, sleep problems and digestive symptoms. Therefore, the FDA and medical experts advise against energy drinks for children and teenagers.

This is also why energy drinks have attracted regulatory restrictions worldwide. England, for example, plans to prohibit their sale to under-16s from April next year.

Sugar

The sugar content is another reason to be careful about how often you drink energy drinks. Regular and frequent consumption of high amounts of added sugar, through liquid calories like energy drinks, can increase overall calorie intake and contribute to weight gain and obesity.

Over time, excess sugar intake is also linked with a higher risk of metabolic problems like type 2 diabetes and fatty liver disease. For people who regularly consume these energy drinks, the concern is therefore not just the caffeine, but also how much added sugar they are consuming with each can.

Taurine

HealthAndMe previously reported that taurine may help fuel the growth of certain leukaemia cells. The research raised questions about taurine's role in blood cancer. The research was about the behaviour of cancer cells and does not establish that taurine-laced energy drinks cause blood cancer in humans.

Taurine occurs naturally in protein-rich foods like meat and fish and is also produced in the human body. Known for its function of maintaining fluid balance, cardiovascular support, and electrolyte regulation, taurine has been touted for years as a "health-enhancing" supplement. Taurine is also added to energy drinks for its claimed brain-boosting and anti-inflammatory effects and is marketed as a means to enhance mental concentration and physical output.

A study by University of Rochester's Wilmot Cancer Institute revealed how leukemia cancer cells hijack taurine as an energy source. Specifically, the cancer cells take in taurine to fuel glycolysis—a biological process that allows them to produce energy and proliferate at a fast rate.

The bottomline is that the Delhi High Court's ruling does not mean that Red Bull has been declared healthy. It addresses whether FSSAI followed the correct procedure when restricting the “energy drink” label. So even though Red Bull can be marketed and sold as an “energy drink”, it cannot be automatically considered healthy.

Eating more ultra-processed food (UPF) has been associated with a higher risk of several chronic health conditions, including cardiovascular disease, cancer, metabolic disorders and high blood pressure.

Yet another large review of studies involving about 9 million participants showed that every additional 100 grams of UPF consumed per day was associated with a 14% higher risk of cardiovascular events and an 11% higher risk of high blood pressure.

This is concerning because cardiovascular diseases (CVDs) are the world’s leading cause of death. In 2022, an estimated 19.8 million people died from CVDs, accounting for about 32% of all deaths globally. Heart attacks and strokes caused 85% of these deaths, as per data from the WHO.

Uncontrolled blood pressure is also worrying as it is a leading cause of heart attack, stroke, chronic kidney disease, and dementia. An estimated 1.4 billion people lived with hypertension in 2024, yet just over one in five have it under control either through medication or addressing modifiable health risks.

What Did The Study Find?

The findings, published in the open-access journal Family Medicine and Community Health, were based on 51 prospective cohort studies involving 8,819,894 participants across the Americas, Europe, Asia and Oceania.

The researchers found that people with higher UPF consumption had greater risks of several health problems:

• Cardiovascular events: 24% higher risk
• Cancer: 12% higher risk
• Overweight or obesity: 23% higher risk
• Metabolic syndrome or diabetes: 24% higher risk
• Depression or anxiety: 27% higher risk
• Digestive diseases: 31% higher risk
• High blood pressure: 11% higher risk
• Death from any cause: 18% higher risk

The researchers also examined the association with every additional 100 grams of UPF consumed per day. This was associated with:

• 14% higher risk of cardiovascular events
• 4% higher risk of cancer
• 3% higher risk of death from any cause
• 2% higher risk of metabolic syndrome or diabetes

The studies included participants aged 23 to 77 years, with follow-up periods ranging from two to 32 years.

How UPF Affects Heart Health?

The researchers said emerging evidence suggests that exposure to multiple additives in UPFs may have combined effects on health.

Some compounds that can form during food processing, including acrylamide and acrolein, have been associated with cardiovascular disease.

Laboratory research also suggests that the altered physical structure of UPFs may affect the gut microbiome and contribute to inflammation and insulin resistance.

However, the researchers noted that these mechanisms are still being investigated.

“Given that UPF-related chronic diseases often cluster as multi-morbidity, reducing consumption of UPFs and replacing them with minimally processed alternatives may be relevant for chronic disease prevention and primary care management,” the Duke-NUS Medical School researchers said.

What Are Ultra-Processed Foods?

Ultra-processed foods are industrially manufactured products that typically contain ingredients and additives not commonly used in home cooking.

They can include:

• Sugary drinks
• Processed meats
• Packaged snacks and chips
• Candy and confectionery
• Baked goods
• Refined grain products
• Ready-to-eat or ready-to-heat meals

Many UPFs are high in added sugar, sodium, and refined carbohydrates and may contain additives such as emulsifiers, sweeteners, preservatives, colorants and flavor enhancers.

Limit ultra-processed foods to lower risk of heart disease, say experts. Replacing some ultra-processed foods with minimally processed alternatives may therefore be one dietary approach to consider as part of broader chronic disease prevention.