Protein bars are a staple of many people’s diets due to their convenience, portability and nutritional properties. In addition to providing a quick snack option, protein bars can benefit health in a variety of ways, from supporting weight loss to improving nutrient intake. However, they may also contain ingredients such as added sugar and artificial additives.
Here’s what you need to know about protein bars, including their potential pros and cons, nutrition facts, and how to choose the right protein bar for your dietary preferences and health needs.
Adding more protein to your diet is an effective way to promote weight loss. Protein is the most satiating macronutrient; It is a nutrient that your body needs in large amounts. It helps slow digestion and increases levels of satiety (satiety) hormones such as peptide YY (PYY) and glucagon-like peptide 1 (GLP-1)1.
Eating protein-rich meals and snacks can help you feel fuller after meals and help you eat fewer total calories, which can help you lose weight. For example, a small 2020 study found that participants felt significantly fuller when they consumed a high-protein, high-fiber bar before a meal and consumed 16% fewer calories than when they consumed water before a meal.
Many other studies have shown that high-protein diets are effective in increasing fat loss and improving body composition.
Protein bars often contain protein as well as other nutrients such as vitamins, minerals, healthy fats and fiber. The ingredients in protein bars vary widely, but many contain nutrient-rich ingredients like nuts and dried fruits.
Many protein bars are made with added nutrients, including B vitamins and fiber powders. Vitamin B12 is often low in many populations, such as older adults and people who follow restrictive diets such as veganism. Protein bars can be an easy source.
Fiber is a nutrient that plays an important role in satiety and gastrointestinal health. Many people consume low-fiber diets, which can increase the risk of health problems such as colorectal cancer and type 2 diabetes (a chronic condition that occurs when your body cannot use the hormone insulin properly).
If you cannot tolerate swallowing supplements in pill form or want to increase your nutrient intake, protein bars can be an effective way to increase consumption of important nutrients.
Protein bars provide a convenient and portable source of protein and calories. These can be a helpful option if you don’t have the time or resources to prepare filling snacks or meals. Protein bars are more nutritious than many other convenience foods, such as chips and cookies. In addition to helping you feel full, protein also helps slow the absorption of glucose into your blood, which can help support healthy blood sugar levels.
The recommended dietary allowance (RDA) for protein in the United States is 0.8 grams (g) per kilogram of body weight, or 0.36 g per pound. This is the minimum protein needed to prevent muscle loss. But many people need more than this to maintain optimal health.
Some protein bars are formulated to be higher in calories and protein, so they can be used as a meal replacement when meal prepping is not an option. They may be especially beneficial for people with increased calorie and protein needs, such as athletes and growing teenagers. You can keep protein bars in your gym bag, backpack or locker as a convenient source of nutrition when you’re hungry.
High-calorie protein bars may also help people gain weight and gain muscle mass. People who have lost weight due to a chronic illness and those trying to gain weight for body composition purposes often need to eat every few hours to ensure they are consuming enough calories to support weight gain. Higher-calorie protein bars are often recommended as a quick source of nutrition because preparing multiple meals and snacks can be overwhelming and time-consuming.
Protein bars are made with different ingredients and formulated for different purposes; This means that their nutritional content varies significantly. For example, protein bars intended for weight gain or meal replacement are often much higher in calories and macronutrients (measured in grams) than protein bars intended to be consumed as snacks.
The protein, fat, carbohydrate, fiber, and vitamin and mineral content also depends on the addition of ingredients such as protein powders, nuts, whole grains, fiber powders, and added sugars.
Reading nutrition labels is the only way to know what’s in your protein bar and what nutrients it provides.
Here’s the nutritional breakdown for GNC Lean Bars with Chocolate Chip:
- Calories: 170
- Fat: 6 grams (g)
- Protein: 15g
- Carbohydrates: 21g
- Fiber: 7g
- Added sugars: 5 g
- Folate: 95 micrograms (mcg) or 25% of the Daily Value (DV)
- Biotin: 43 mcg or 140% of the DV
- B12: 0.8 mcg or 35% of the DV
Most protein bars contain at least 10 grams of protein per serving. However, the protein content of protein bars varies significantly, from less than 10 grams of protein per bar to over 30 grams of protein per bar. Some bars are also higher in fiber, carbohydrates and fat. For example, protein bars created for specific eating patterns, such as low-carb diets, are often much lower in carbohydrates and higher in fat.
There are also significant differences in sugar content. While most bars contain a few teaspoons of added sugar per serving, others are unsweetened or sweetened with sugar alternatives such as monk fruit or sugar alcohols. Some bars contain dried fruit and no added sugar.
It’s important to pay attention to ingredients and nutrition labels, especially if you’re shopping for a protein bar to fit a specific need, such as supporting weight gain or weight loss or accommodating a particular diet.
Protein bars are generally safe for most people and pose little risk. However, it is made from various ingredients, some of which can negatively affect health when consumed in excess. For example:
- Sugar: Some protein bars can contain as much sugar as a candy bar. Consuming foods and drinks high in sugar too frequently can lead to health problems such as high blood sugar levels and fatty liver disease (excessive accumulation of fat in the liver).
- artificial sweeteners and colors: Some people prefer to stay away from these ingredients.
- Common allergens and irritants: Allergens include wheat, soy, eggs, dairy (e.g. whey protein powder), and nuts. Substances that may cause gastrointestinal upset in some people, such as added fiber and sugar alcohols.
Finally, protein bars vary in calorie content. Protein bars intended to be used as meal replacements may be high in calories. Although high-calorie bars are suitable for a filling snack or light meal, eating high-calorie bars can lead to unwanted weight gain over time if you don’t consider how these calories fit into your diet as a whole.
There are many things to consider when shopping for protein bars, including protein content, added sugars, and calories.
- Protein content: Choose protein bars that contain at least 10 grams of protein per serving. This can help the bar keep you satisfied until your next meal or snack.
- Added sugars: The American Heart Association recommends limiting added sugars to no more than 6% of daily calories. Look for bars with no more than five grams or 1.25 teaspoons of added sugar.
- Calorie: Most protein bars prepared as a snack contain about 150-250 calories, but meal replacement bars often contain 300 calories or more. If you’re going for a meal replacement, choose a bar that contains enough calories. You may need to pair the protein bar with foods like fresh fruit or yogurt for a more complete snack or meal.
- Contents: Always read ingredient labels to make sure a product suits your needs. This is especially important if you have food allergies or are on a certain diet.
- Taste: Protein bars come in a variety of flavors, and many are also available in sugar-free versions. You may need to try a few flavors before you find one you like.
- Price: Protein bar prices can vary widely. Choose protein bars that fit your budget, especially if protein bars are a regular part of your diet. You can sometimes buy them in bulk for a lower cost per stick.
Protein bars provide a quick and convenient source of protein and calories and can help you increase your intake of essential nutrients. They can be a more filling alternative to less nutritious snack foods.
Protein bars can also help support health goals and improve nutrient intake. It’s often a valuable option for people with increased nutritional needs and those who don’t have time to prepare well-rounded snacks and meals.
Protein bars contain a wide variety of ingredients; You may want to limit or avoid some of these. Be sure to read the nutrition facts and ingredient labels of protein bars so you can narrow down the best options to fit your specific dietary needs, preferences, and health goals.