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Protein bars are a staple in many people’s diets due to their convenience, portability, and nutrition. In addition to providing a quick snack option, protein bars can benefit health in several 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 possible pros and cons, nutritional information, 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, a nutrient that the body needs in large quantities. It helps slow digestion and increases levels of satiety (fullness) hormones such as peptide YY (PYY) and glucagon-like peptide 1 (GLP-1)1.
Eating protein-rich meals and snacks can help you feel more satisfied after meals and can help you consume fewer total calories, which can help promote weight loss. For example, a small 2020 study found that when participants consumed a high-protein, high-fiber bar before a meal, they felt significantly fuller and consumed 16% fewer calories compared to when they consumed water before a meal.
Many other studies have shown that high-protein diets are effective in boosting fat loss and improving body composition.
In addition to protein, protein bars usually contain other nutrients such as vitamins, minerals, healthy fats, and fiber. Ingredients in protein bars vary widely, but many contain nutrient-dense ingredients like nuts and dried fruits.
Many protein bars are made with added nutrients, including B vitamins and fiber powder. Vitamin B12 is often low in many populations, such as older adults and people following 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 conditions such as colorectal cancer and type 2 diabetes (a chronic condition that occurs when the body cannot properly use the hormone insulin).
Protein bars can be an effective way to increase your intake of important nutrients if you can’t tolerate swallowing supplements in pill form or if you want to increase your nutrient intake.
Protein bars provide a convenient, portable source of protein and calories. They can be a useful option if you don’t have the time or resources to prepare snacks or large meals. Protein bars are more nutritionally complete than many other convenience foods such as chips and cookies. In addition to helping you feel full, protein helps slow the absorption of glucose into the blood, which can help maintain healthy blood glucose levels.
In the United States, the recommended daily allowance (RDA) for protein 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. However, many people need more than that to maintain optimal health.
Some protein bars are formulated to have more calories and protein, so they can be used as a meal replacement when meal prepping is not an option. They can be especially helpful for those with higher calorie and protein needs, such as athletes and growing teenagers. You can store protein bars in a gym bag, backpack, or locker as a convenient source of nutrients when hunger strikes.
High-calorie protein bars can also help people gain weight and muscle mass. People who have lost weight due to a chronic illness and people trying to gain weight for body composition reasons generally need to eat every few hours to ensure they consume enough calories to support weight gain. High-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, which means their nutritional content varies considerably. For example, protein bars intended for weight gain or meal replacement generally have significantly more calories and macronutrients (measured in grams) compared to protein bars that are intended to be consumed as a snack.
The content of protein, fat, carbohydrates, fiber, and vitamins and minerals 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 your protein bar contains and what nutrients it provides.
Here’s the nutritional breakdown for a GNC Lean Chocolate Chip Bar:
- Calories: 170
- Fat: 6 grams (g)
- Protein: 15g
- Carbohydrates: 21 g
- Fiber: 7 grams
- 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 daily value
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 more than 30 grams per bar. Some bars are also high in fiber, carbohydrates and fats. For example, protein bars created for specific dietary patterns, such as low-carb diets, typically have much fewer carbs and more fat.
There are also considerable differences in sugar content. Many bars contain several teaspoons of added sugar per serving, while others are sugar-free or sweetened with sugar alternatives such as monk fruit or sugar alcohols. Some bars contain nuts and no added sugar.
It’s important to pay attention to ingredients and nutritional labels, especially if you’re purchasing a protein bar that caters to a specific need, such as supporting weight gain or loss or aligning with a particular diet.
Protein bars are generally safe for most people and carry few risks. However, they are made with a variety of ingredients, some of which can negatively affect health if consumed in excess. For example:
- Sugar: Some protein bars can contain as much sugar as a chocolate bar. Consuming foods and drinks high in sugar too often can lead to health problems such as high blood glucose levels and fatty liver disease (excessive accumulation of fat in the liver).
- Artificial sweeteners and colors: Some people prefer to avoid these ingredients.
- Common allergens and irritants: Allergens include wheat, soy, eggs, dairy (for example, whey protein powder), and nuts. Ingredients that may cause gastrointestinal upset in some people, such as added fiber and sugar alcohols.
Lastly, protein bars vary in calorie content. Protein bars intended to be used as meal replacements can be high in calories. Although high-calorie bars are appropriate for a filling snack or light meal, eating high-calorie bars can lead to unintentional weight gain over time if you don’t consider how those calories fit into your overall diet.
There are many things to consider when purchasing protein bars, including protein content, added sugars, and calories.
- Protein content: Look for protein bars that contain at least 10 grams of protein per serving. This can help ensure that the bar keeps you satisfied until your next meal or snack.
- Added sugars: The American Heart Association recommends limiting added sugars to no more than 6% of calories per day. Look for bars that contain no more than five grams, or 1.25 teaspoons, of added sugar.
- Calories: Most protein snack bars contain between 150 and 250 calories, but meal replacement bars typically contain 300 calories or more. Choose a bar that contains adequate calories if you are going to consume it as a meal replacement. You may need to combine a protein bar with foods like fresh fruit or yogurt for a snack or more complete meal.
- Ingredients: Always read ingredient labels to ensure a product is appropriate for your needs. This is especially important if you have a food allergy or follow a specific diet.
- Taste: Protein bars come in a variety of flavors and many are available in sugar-free versions. You may have to try several flavors before you find one you like.
- Price: Protein bar prices can vary considerably. Choose protein bars that fit your budget, especially if protein bars are a regular part of your diet. Sometimes you can buy them in bulk for a lower cost per bar.
Protein bars provide a quick and convenient source of protein and calories and can help increase your intake of essential nutrients. They can be a more satiating alternative to less nutritious snacks.
Protein bars can also help support health goals and improve nutrient intake. They are often a valuable option for people with higher nutrient needs and for people who don’t have time to prepare full snacks and meals.
Protein bars contain a wide variety of ingredients, some of which you may want to limit or avoid. Be sure to read the nutrition facts and ingredient labels on protein bars so you can select the best options to fit your specific dietary needs, preferences, and health goals.
