How Healthy Are Protein Bars?
Although fresh food first is our motto, shelf-stable and portable protein bars can make hitting your daily nutritional needs much easier, especially if you have a busy lifestyle. Further, for those with limited protein intake due to finances, moral reasons, poor appetite, increased activity levels, mental health disruptions, etc., packaged bars can make consuming sufficient amount of protein much more realistic and sustainable. So just how healthy are protein bars?
The protein source
The good news is that all sources of protein will provide essential amino acids necessary for growth, recovery and repair. That said, if you have a sensitive tummy or system, it's best to pick a protein source that's easier on your digestion. If you're eating protein bars for proper recovery as an athlete, whey protein is typically the best suited for the job. If you have a dairy intolerance, look for whey protein isolate versus whey protein concentrate. If you have a known autoimmune condition, plant-based protein might align with your nutritional treatment plan best.
The macro balance
Consuming a balance of macros - carbs, protein and fats - at each meal can help stabilize blood sugar, energy levels and appetite. The same holds true for snacks and protein bars and luckily, many protein bars are formulated to provide an optimal ratio of macronutrients. The exact amount and ratio of each should be personalized to the individual, but generally speaking, a higher protein and fat content is better for blood sugar and weight loss. A higher protein and carb content will bolster muscle mass gains and proper recovery for heavy exercisers and athletes.
The ingredients
Not all protein bars are created equally, but majority are safe for consumption in moderation. They should never replace whole meals on the regular. That said, if you do want to be extra cautious with your protein bar rotation, we suggest looking for bars without cholesterol-raising palm oil, digestion-disrupting chemical artificial sweeteners and the preservative carrageenan and less than 5g of added sugar. Our general recommendation is to look for bars that fit the guide of 5:
>5g of fiber
>5g of protein
<5g of saturated fat
<5g of added sugar.
Examples that closely align with these parameters: Raw Rev Glo, Think Thin, Zing, IQ, Aloha, Garden of Life
The sweeteners
Sugar and sweeteners in bars are often necessary to make them more enjoyable and palatable: otherwise, it is unlikely you'll ever want to eat a protein bar again. However, it is possible to find a bar that tastes good but also contains minimal chemical sweeteners and added sugar. The good news is even if it is a little sweeter, it won't negate the benefits of eating a protein bar either. In fact, athletes often require extra quick-digesting carbs (or sugar) before, during and after practice and workouts to improve muscle recovery and glycogen replenishment.
The sensitivities
If you have known allergies and sensitivities, or are following a specific therapeutic diet that limits certain ingredients, it's important to consult with a professional to be properly informed on what to avoid or look out for. Gluten and dairy-free eaters can often be assured with labels on the front of the package that indicate the food is safe for consumption.
The calories and portions
If the bar is meant to replace meal, it should have at least 25% of your total calorie and protein needs for the day. If it's meant to replace a snack, about 15% of your total calorie and protein needs is appropriate.
The summary
We believe that if your diet plan doesn’t fit into your lifestyle, it will never be sustainable. Therefore, finding convenient and easy sources of nutrition are paramount for long-term success. Protein bars can make eating balanced and reaching your daily nutritional goals much easier. That said, consulting with a nutrition expert and registered dietitian is important to ensure you’re eating the best way possible for your specific needs and biological makeup.
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