Unwrapping Protein Bars

Protein bars are turning up in lunchboxes, backpacks, and gym bags everywhere. Their popularity may be due to their ease as a post-workout snack, a quick way to increase protein intake or simply because people like their taste. Though the concept of a protein bar may seem simple, it’s important to realize that not all protein bars are created equal. If you are consuming them for the purpose of increasing your protein intake, read on to see what to look for.

Protein:

Different protein bars contain different types and amounts of protein. The type of protein is somewhat of a personal choice and may depend upon your individual nutrition goals.

Bars with a whole food protein such as nuts, seeds, egg whites, or soy/nut butters are often less processed. These bars may appeal to someone working to limit the number of additional ingrediants in their foods.

Protein powder is also a frequently used ingredient. Using a powder allows manufacturers to get more protein into the bar, which is usually what consumers want. These powders can be a whey or casein-based protein, which comes from dairy products and often contains higher amounts of desirable amino acids such as leucine. Other powders are plant based, such as soy, pea, rice or chia seed, which consumers may like if they have issues with whey intolerance or desire a vegetarian choice. 

No matter the type of protein you choose, the amount in each bar is important. Bars should contain a minimum of 10 grams of protein.

Fiber:

Look for a product with at least 3 grams of fiber per serving, with a higher amount of at least 5 grams being preferable. Ideally, most of the fiber should come from actual foods - nuts, dried fruit, seeds, whole grains, etc. These will also provide other beneficial nutrients. 

Protein bars that are higher in fiber (10 grams or more) may have a fiber additive, such as inulin or chicory root that boosts the fiber content. There is nothing wrong with this as any opportunity to increase the fiber in your diet is a bonus. However, be aware that if you are not accustomed to eating a lot of fiber, these bars may cause some bloating, gas or diarrhea. It is best to ease into any high fiber goods in order to prevent any such issues.

Added Sugar and Sugar Alcohols:

As with any food, you should limit the amount of added sugar you consume in a protein bar. Protein bars that use fruit as a sweetener will have natural sugar in them, which is fine. What you want to watch out for is any added sugar. To determine if there is added sugar, look at the label or look for words such as sucrose, cane sugar, corn syrup, molasses, honey, syrup, dextrose or fructose. Ideally, your bar will not have any added sugar, but if it does, limit it to less than 8 grams.

Instead of using an added sugar, some bars are sweetened with sugar alcohols such as erythritol, xylitol, sorbitol or maltitol. Sugar alcohols do contain some calories, though about half as many as regular sugar. The benefit to sugar alcohols (aka polyols) is that they decrease the calorie content while still providing a sweet taste. The drawback is that consuming sugar alcohols can cause stomach issues such as gas and bloating. Most people will tolerate one serving of a food that contains sugar alcohols, but if you are consuming more than one (a protein bar along with chewing gum or sugar free candies) be aware of how your body handles them.

Saturated Fat:

We all need to limit foods with saturated fat, and protein bars are no exception. If the label on your protein bar lists saturated fat, then it would be a good idea to look for a different option. Unsaturated fat from peanut butter, nuts, flax or chia seeds have heart health benefits and are a much better choice. As always, read the nutrition label.

Total Calories:

Given the size of most protein bars, it’s easy to underestimate the number of calories they may contain. Be sure to check the food label for caloric information. If you are eating the bar as a snack, not as a meal replacement, one bar shouldn’t contain the same number of calories as a small meal; aim for somewhere in the 180-280 calorie range.

Protein bars are an easy way to add a good amount of protein to your daily routine, but that doesn’t mean that they are all healthy choices. Make the nutrition facts label work for you and check the actual protein content, the amount of fiber, added sugar, fiber and calories. These bars do tend to be fairly processed, so try to limit the additional ingredients and additives. The less processed the better. 

Still have questions about your favorite bar, or any food?  Reach out via the “Ask Dietitian MB” feature on my website and I will get back to you.