Protein bars have exploded in popularity in recent years as a convenient high-protein snack. But are they really a nutritious option or just dressed up candy bars? Let’s analyze what really goes into protein bars to determine if they deserve a place in a healthy diet.
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What Makes Up Protein Bars
Protein bars contain:
- Protein sources like whey, soy, eggs, collagen
- Sweeteners such as sugar, corn syrup, artificial sweeteners
- Nuts, seeds, grains
- Dried fruits
- Flavorings and preservatives
- Binders and stabilizers
They deliver anywhere from 10-30g of protein per bar, aiming to provide adequate protein intake in an easy-to-eat snack. But they come with added sugars and artificial ingredients as well.
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The Good: Benefits of Adequate Protein
Protein plays a crucial role in building muscle mass, preserving lean body mass with aging, keeping you feeling fuller longer on fewer calories, and may even support longevity. As long as intake remains within healthy limits, protein offers many benefits.
But excessive amounts from supplements on top of a high-protein diet brings potential harms like kidney stones, liver issues, calcium loss, weight gain, and disease risk. Moderation is key.
The Bad: Why Protein Bars Fall Short
With an attractive nutrition label boasting protein, do these convenient snacks support health goals like weight loss, fitness and blood sugar control? Let’s dig deeper.
Inflammatory Oils, Chemicals and Preservatives
Protein bars pack in cheap fats like soybean, canola and vegetable oils that drive inflammation. They also contain long lists of lab-made thickeners, stabilizers, flavorings and preservatives. These processed ingredients counteract any of protein’s anti-inflammatory goodness.
Blood Sugar Spikes
Although advertised as “guilt-free sweets” or meal replacements, the typical protein bar gets over 50% of its 200+ calories from sugar and refined carbs. All this rapidly-absorbed sugar causes blood glucose spikes and crashes soon after eating.
Inferior Source of Protein and Nutrients
Protein bars provide incomplete proteins from cheap collagen or plant sources missing key amino acids compared to whole foods. Plus isolating the protein removes the additional vitamins, minerals and antioxidants you would get by eating lean turkey, eggs, Greek yogurt or other high quality protein sources with nutrients intact.
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Smarter Protein Bar Alternatives
Rather than break the bank on highly processed snack bars, you have better options:
1. Make Your Own Bars
Homemade bars let you control the quality of ingredients. Use nut butter, oats, nuts, seeds, coconut, spices, dark chocolate and just enough honey or maple syrup to bind. Ditch inflammatory oils for coconut oil or avocado oil instead.
2. Choose Whole Food Snacks
Nutrient-dense whole foods also provide quality carbs, healthy fats and fiber lacking in commercial bars:
- Beef sticks
- Cottage cheese and fruit
- Hard boiled eggs
- Pre-cooked grilled chicken
3. Select Better Store-Bought Bars
If you must buy bars, read labels thoroughly and watch for:
- At least 15g protein
- 3g+ fiber
- No corn syrup, hydrogenated oil, fractionated oils
- Less than 5g added sugars
- Short ingredient list focused on whole foods
So convenience protein bars can serve a purpose but shouldn’t replace real, whole food. Scrutinize labels and ingredients to determine if what sounds too good to be true really is.
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FAQs About Protein Bars
Are protein bars good meal replacements?
Protein bars don’t provide complete, quality nutrition compared to real meals. While convenient, rely on them only occasionally not as regular meal substitutes.
Should I eat a protein bar before or after a workout?
Both times are beneficial. I find it best to consume protein after a workout when the body is finding its way back into an anabolic state to help build muscle.
Can protein bars fit into healthy diets like Keto or Paleo?
Read labels carefully on low-sugar protein bars to ensure they align with programs like Keto or Paleo. Many use processed, high-glycemic ingredients that don’t qualify.
Will protein bars cause digestive upset?
Excess protein, artificial sweeteners, sugar alcohols and emulsifiers may cause issues like gas, bloating or diarrhea if over-consumed. Stick to whole food sources.
Let me know in the comments your experience with protein bars! Do you make your own bars at home? What store-bought brands have you found that meet dietary needs? I look forward to hearing your thoughts!
