In the world of nutrition, diets run rampant. Fad diets pop up around every corner, and diets for specific medical conditions have been around so long that even Registered Dietitians forget about their actual names.
Here at Truth Bar, we are often asked about where Truth Bar fits. So, we’re answering the question for as many people as we can, right here in this list.
Please remember, before you change your eating habits, always consult your doctor and a Registered Dietitian. For those with health diagnoses, this is even more crucial. One diet does not fit all.
With that said, let’s cover the nutrition of Truth Bars:
Truth Bars are functional nutrition bars with many key attributes. They were the first bars with both prebiotics and probiotics; they are high in fiber (13-14g); low in sugar (4-5g); include Omega-3 from white chia seed (250mg); and are made from natural, real food ingredients with no fillers. They are gluten-free, kosher, non-GMO, soy-free and all are 200 calories or less. Truth Bars contain premium, mostly organic ingredients such as organic extra virgin coconut or real raspberry puree from fresh raspberries. Truth Bars come in both Vegan and Non-Vegan varieties.
In no particular order, it’s time to talk diets. What are they? Where are they? Is Truth Bar in or out?
Diet Details: Short for ketogenic, this diet is designed to force the body to break down fat, not carbohydrates, for energy. Medically utilized in the treatment of epilepsy, keto demands a very high fat and very low carb intake. There are varying intensities of keto, but the most common allows a maximum of 10% daily calories to come from carbs. On a 2000 calorie diet, that’s a daily limit of 50 grams of carbs or less.
Truth Bar Fit: On the strictest keto diet, Truth Bars may not be the ideal fit. Though the coconut oil and high fats fit right in, the keto carbohydrate allowance just runs out fast. However, for modified keto / keto-friendly or net carb counters, Chocolate Peanut Butter Crunch’s 12 grams of fat, 13 grams of fiber, 10 grams of protein and 6g of net carbs can be a great bet.
Diet Details: F is for fiber, and this diet is a revival movement championing its importance in a healthy diet. Lean protein and high fiber carbohydrates take center stage, but all foods fit. This diet is about making healthy eating trendy, clear-cut, and sustainable. It's more of an eating pattern with a brand than it is a whole new diet strategy.
Truth Bar Fit: Chicory root, cacao, and chia fill out the fiber of each truth bar and ring the bars in between 12-14g of fiber each. Though F-Factor champions whole foods, Truth Bars can slide into the snacks as a nice fiber supplement.
Diet Details: Weight Watchers is a membership diet with a point system designed to guide users toward healthy eating choices. Based on body measurements, a calculated point allowance is created for each dieter. Saturated fat and sugar cause a higher point value. High protein and low calorie mean a lower point value.
Truth Bar Fit: The saturated fat profile of Truth Bar sets the WW point value between 7-9 points. For a more snackable point value, pair a handful of fresh raspberries with half a Chocolate Raspberry Bar. A perfect combo with more fresh fruit and fewer points. All foods fit in WW. It’s just a matter of where you spend your points.
Diet Details: Inspired by the Paleolithic Era and hunter-gatherers, Paleo diets limit foods to those probably eaten in the cavemen times. The heartbeats of Paleo are fruits, vegetables, lean meats, fish, nuts, and seeds. Farm-central foods like grains, dairy, potatoes, and legumes are not included. Salt, refined sugar, and artificial sweeteners are also on the outs.
Truth Bar Fit: Though Truth Bars contain only real food ingredients and avoid grains and dairy, each bar contains a few grams of sugar. Unless it’s a non-diet splurge, this sugar content disqualifies the bars from fitting a strict Paleo diet. If you follow the Paleo diet with some flexibility, Truth Bar can be a good choice.
Diet Details: The Atkins Diet website refers to it as a better ketogenic diet. In fact, Atkins does fit the less than 10% calories from carbs requirement explained in the above. However, Atkins also requires 20-30% calories from protein to balance things out. This creates a slightly more balanced macronutrient profile than the potential 90%/5%/5% of very strict keto.
Truth Bar Fit: Truth Bar carbohydrate counts are high for many Atkins and other similarly low-carb diet preferences. However, with a little bit of pre-planning, they can be successfully incorporated into a low-carb day every now and then.
Diet Details: This particular diet shapes up to be more of an eating pattern than a true diet. Inspired by the food habits of Mediterranean cultures, the diet’s key players are olive oil and plant-based foods like fruits, vegetables, and whole grains. Lean meats, seafood, nuts, low-fat dairy, and red wine round it out, leaving very little space for added sugar, saturated fats, or excess salt. The Mediterranean diet is consistently praised by scientists and health professionals for its ties to a wide range of health benefits including decreased cancer risk, lower LDL cholesterol, improved heart health, and longevity.
Truth Bar Fit: Truth Bar’s use of almond butter and chia seeds provides a boost of omega-3 fats just like those found in olive oil. With both of these ingredients, Mint Chocolate Chip and Chocolate Almond Crunch toe the Mediterranean Diet line without being all in or all out.
Diet Details: The DASH Diet and the Mediterranean Diet tied for first place in US News and World Report’s 2018 Best Diets. Short for “Dietary Approaches to Stop Hypertension”, DASH is a heart-healthy diet thick in science-based recommendations. A longtime favorite of Registered Dietitians, it emphasizes a balance of healthy choices from each of the five food groups. Heart-healthy DASH recommendations also include decreasing salt, saturated fat, and sugar.
Truth Bar Fit: The jury is not quite settled on Truth Bar’s place in the DASH diet. While its fiber and omega-3’s are certainly welcome, the saturated fat of coconut oil is controversial among health professionals. Until further research is done, the Truth Bar may occasionally work here as a treat rather than a staple.
TLC Diet for Cholesterol
Diet Details: Similar in many ways to the DASH Diet, the Therapeutic Lifestyle Changes (TLC) Diet is a heart-focused, balanced diet. This heart-healthy diet is generally recommended for high cholesterol sufferers but can benefit a variety of people. TLC is balanced in food groups like DASH, but emphasizes low cholesterol and low saturated fat foods to assist in lowering LDL cholesterol throughout the body.
Truth Bar Fit: There have been a few studies in recent years suggesting heart health benefits of coconut oil, but this claim is not yet widely supported within the health or science fields. Because of this, the TLC's limitation of saturated fats still includes coconut oil. Truth Bars do contain some unsaturated fat and even fruit puree, but coconut oil disqualifies the Truth Bar from a TLC diet.
Diet Details: The Zone Diet has an across-the-board macronutrient breakdown of 30% healthy fat, 30% protein, and 40% carbohydrate. This diet is lower in total calories than many others listed here. It’s calorie limits are based on obesity recommendation, and has a high emphasis on meal timing, fiber, and macro balance.
Truth Bar Fit: All foods are allowed in the Zone Diet, and this includes Truth Bar. Due to the saturated fat and sugar content, Truth Bars won’t be a daily staple if you are trying to lose weight. However, each bar can comfortably fit in a Zone snack rotation, especially when halved and paired with veggies, protein or fruit. Truth Bar’s protein content and omega-3 fatty acids from chia seeds and almond butter are right in line with the diet.
Diet Details: Whole 30 is typically used as a reset or "cleanse" rather than an enduring diet or way of eating. Leaving behind all sugar, grains, legumes, alcohol, dairy, and anything artificial or processed, this diet is paleo to the max. It requires quite a bit of cooking and restriction to complete the 30-day challenge.
Truth Bar Fit: Whole 30 says no sugar. Truth Bar has a little bit of sugar. There isn’t any reconciling this one. You’ll just have to wait 30 days.
Healthy Eating & The Truth Bar Fit
There is no getting around it. Calorie restriction, whatever the form, can lead to short-term weight loss. If it couldn’t, calorie restriction would be long gone. But truly, short-term weight loss is old news and honestly a real letdown when weight is gained right back. Nobody (and no body) likes a yoyo-ing weight. Even for diets that show results, it’s the long-term health that MUST take priority. In the long run, sustainability and healthy resilient bodies win out.
In a massive evaluation of the top diets of 2018, US News and World Report combed scientific research and secured a board of nutrition and medical panelists to give their best two cents on the most common diets out there.
What came out on top? It wasn’t the fad diets. It was the sustainable ones. Diets that steer eaters toward balance, moderation, heart-healthy fats, fiber, whole grains, and lots of fruits and vegetables. It’s the diets that direct more than restrict. These diets teach healthy habits and eating patterns that bring the best long-term weight maintenance, protect and champion health outcomes, and are sustainable for the rest of life.
The long game of flexible, healthy eating plans is just as good as the short game. It’s these “diets” or eating patterns where most healthy humans should find their fit. And lucky for all of us, it’s where Truth Bars find their fit too.
Truth Bars are low-sugar 200 calorie snacks with the filling power of protein, fat, and fiber and the health benefits of so much more. They’re not a meal, a quick fix, or a magic food. They’re a really great snack for a healthy diet of whole foods, meaningful calories, and mindful eating. Where all truly great snacks should be.
-- By Anna Mason, RDN, Truth & Health Contributor
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