Are protein bars really healthy? Experts reveal the key ingredients to look for

Although many people already get it all The protein they need Every day, existence Snacks on the go Such protein bars can be helpful when you are in a pinch. With so many protein bars on store shelves, finding the one that best suits your tastes and preferences can be difficult and stressful. But whether you’re hiking, commuting, or just packing light, it’s a good snack—and maybe Built-in Bluetooth speaker – It can make the trip more enjoyable.

To help narrow down the selection, I consulted dietitians and other experts to determine exactly what to look for when shopping for the best protein bars. They also revealed which ingredients you should avoid and which are best if you have dietary restrictions.

What types of protein bars are there?

When you shop for protein bars, you’ll see a range of options. Options include whey or casein (which consists of dairy), plant-based (which may consist of soy, peas, seeds or nuts) and gluten-free bars. Others will specify whether they are meant to be meal replacements.

Key ingredients to look for in a protein bar

One of the first things you should consider when shopping for protein bars are the ingredients. “The parts of a food label that I would look at right away are the serving size, calories, amount of protein and added sugars,” said nutritionist Clara Nozick, a nutritionist. Non-registered dietitian dietitian. If you’re not sure what to look for, our experts will break down what to look for on a nutrition label.

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One of the first things to look for in a protein bar is the protein content per serving. “Anything over 12 grams is ideal, while 20 to 25 grams is optimal,” explained Jacqueline Skliver, registered dietitian, nutritionist, and owner of the company. Nutrition for athletes.

You’ll likely notice some protein bars with 12 grams of protein or less, which she says makes better as a snack. You’ll also need to check the protein source. You’ll find that protein bars are made with either whey, pea, or soy protein.

Fiber

Another aspect of the nutrition label to take into consideration is the fiber content of the protein bar. Sami Haber Brondo, A Registered dietitian A certified intuitive eating consultant recommends choosing a protein bar that contains 5 to 10 grams of fiber per serving.

“Although some fiber greatly helps promote feelings of fullness, too much of it can also cause digestive upset,” she warns.

Skliver agrees, explaining that “natural sources like seeds and nuts are easier to digest, while synthetic or modified fibers can be harder on the stomach.” So, if you know your stomach can’t handle a lot of fiber, stick with the less processed options.

Sweeteners

The protein bar you’re eyeing likely has sweeteners to make it delicious. However, the type of sweetener can make or break a product.

“Avoid protein bars containing high fructose corn syrup and watch out for artificial sweeteners or sugar alcohols like sorbitol, which may cause digestive issues,” said Amelia Tea, a registered dietitian. CNET Medical Reviewer.

Nosek warns customers with stomach issues to be aware of bars marketed as “no added sugar” or “low carb” because this may indicate they contain sugar alcohols. “They should check to see if it’s sweetened with sugar alcohols — because sugar alcohols can cause some stomach problems when consumed in excess,” she said.

Ryan Geiger, registered dietitian and founder Vegetarian Nutritionist PhoenixHe suggests looking at fibre, protein and sugar together. “When shopping for a protein bar, add the amount of protein to the amount of fiber in the bar because that number should be higher than the total amount of sugar in the protein bar,” she said.

Ideally, the best sweetener should consist of dried fruits or dates and be free of added sugars. A good rule of thumb is to stick to products that contain fewer ingredients and are made with all-natural ingredients.

Protein bars if you have dietary restrictions

If you don’t have dietary restrictions, whey protein bars are safe to use: they’re derived from dairy products and are a complete protein. In some circumstances, you may need to be more aware of additional ingredients if you have dietary restrictions. If you tend to have a sensitive stomach, Skliver advises avoiding bars that contain gluten, sugar alcohols and erythritol because they can cause irritation.

“If you know you’re sensitive to dairy, I would look for vegan bars and avoid whey protein,” advises Skliver. This is also why finding a protein bar that contains fewer, mainly natural ingredients is essential.

People with stomach problems should avoid protein bars that contain gluten, dairy products, sugar alcohols, and emulsifiers. “Added fiber from sources like soluble corn fiber or inulin can cause gas and bloating,” Sklaver added.

Ti advises avoiding hydrogenated oils such as palm oil. “This ingredient may raise cholesterol and increase the risk of heart disease,” she said. If you’re vegan, look for plant-based bars that blend high-quality plant proteins and other whole food ingredients like dates or oats. For those who are gluten-free, Tee added, “I recommend choosing protein bars that are certified gluten-free and do not include wheat, barley, or rye.”

If you’re an athlete, you’ll want something that’s easy to digest and has a little more calories. “You’ll still want high protein, but more carbohydrates can help speed up recovery after strenuous workouts,” said Kate Lehman, the center’s nutrition coach. Kate Lehman Nutrition.

“Brummel bars, which are still gluten-free and vegan, have a lot of flavours, which means there is usually something to suit every taste,” said Sklaver. If you don’t mind refrigerating your protein bars, there’s another recommendation Perfect bars.

Other things to consider when shopping for protein bars

It costs: You’ll need to browse the protein bars in the store to understand their cost and the different flavors available. “You may have to pay more for higher-quality ingredients, but think about your budget and how much you’re willing to pay per snack or meal replacement,” said Skliver. She recommends ordering variety packs so you can see which flavors you like best and can keep on hand.

If you’re on a tight budget, purchasing protein bars in bulk may be more cost-effective. If you’re aiming to use protein bars as a meal replacement, Tee suggests sticking to bars that contain a balance of all the macronutrients like protein, complex carbohydrates, and healthy fats.

Flavor and texture: Other things to think about include the flavor and texture of the protein bar. Some protein bars are crunchy, chewy, or soft, which may determine whether you like protein bars. If the flavor isn’t to your liking, you probably won’t want to buy it again.

Protein bars recommended by nutritionists

These are some nutritionist-recommended protein bars that you can get in store or online:

Do you need protein bars?

Protein bars fall into the category of nutritional supplements, just like that Protein powders. You don’t need to add them to your diet, but they are an alternative if you’re looking for easier ways to meet your protein quota on the go.

Ideally, you should get your protein from whole foods like lean meats and vegetarian options. But you may not always have enough time to prepare all of your meals or you may be looking to change the variety of foods you eat daily. Remember, supplements should help supplement an already healthy diet, not serve as a replacement for long-term use.

If you’re not sure if protein bars are right for you, consult your doctor or registered dietitian.