How to Choose a Better Protein Bar
I am asked this question all the time:
“What do you think about protein bars? What’s the best one?”
My answer is always that nutrition is personal, so the type of bar and ingredients your body needs or tolerates may vary. For example, if you’re trying to build muscle, you may want to choose a bar with more protein, and if you have digestive challenges, you may want to pay closer attention to things like fiber and sugar alcohols.
That said, there are a few guidelines I suggest to anyone who is looking to make a better choice when trying to navigate through the huge wall of bars at your local store.
Choose a bar with at least 10 grams of high-quality protein. For plant-based eaters, that means organic pea or brown rice protein, or those derived from chia or hemp seeds. If you’re not looking for plant-based options, make sure your protein comes from organic egg whites, grass-fed whey or even a high-quality collagen source. If you are trying to build muscle, choose a bar with 15- 20 grams of protein. If you just want a balanced and satisfying snack option, bars with 7-12 grams of protein will do the trick.
Your better protein bar should have at least 10 grams of fat to keep you satiated and to help you absorb fat-soluble nutrients. Make sure the fat comes from a nutritious source like nuts or seeds rather than added fillers or oils like canola or palm.
Choose a bar with no more than 10 grams of sugar. So many bars contain upwards of 20 grams of sugar and that makes them no better than candy bars in terms of nutrition! A little qualification on that- a lot of the bars with 10+ grams of sugar are made with dried fruit like dates mixed with nuts. While the sugar in grams may be higher, this is still better than choosing a bar with added sugar from a source like high fructose corn syrup or fruit juice concentrate. This kind of added sugar will do more harm than good. So, while I suggest you stay under 10 grams if possible, do read the label to find out whether the sugar is coming from a natural source like whole fruit (not from fruit juice concentrate or syrup).
Your bar should contain at least 3 grams of fiber to help keep you full and satisfied, while supporting healthy digestion. Most of us are woefully low on the recommended daily amount of fiber in our diets, so anywhere you can pick up some fiber is a health win!
Beware of bars with artificial sugars or sugar alcohols Artificial sweeteners like splenda (aka sucralose) have some associated health risks (that’s a whole article in itself!), so it’s best to avoid bars containing artificial sugars. Sugar alcohols like xylitol, erythritol, sorbitol and maltitol are actually not sugar or alcohol. They are carbohydrates your body does not digest fully in the small intestine, so they pass through to the large intestine where your gut bacteria ferment them. For some people, this can lead to gas, bloating and other digestive discomfort, so if you have digestive complaints already, don’t load up on bars or other products with sugar alcohols. On the positive side, they are safe to consume in moderation and they add sweetness without as many calories as sugar. Also, they are considered low-glycemic foods that will not cause a spike in blood sugar, so they can be a good option if blood sugar management is your challenge. Don’t overdo it though- limit sugar alcohols to about 10 to 15 grams per day to be safe.
Choose a protein bar with a simple list of ingredients. So many packaged foods contain long lists of ingredients that we can’t identify that include artificial colors, flavors, preservatives and other “non-foods.” So if you can’t identify the ingredients in the bar you’re looking at, move on.
Some of my faves?
Aloha Vanilla Almond Crunch- This plant-based bar comes in at 14 grams of protein from brown rice and pumpkin seeds, 12 grams of fat from nuts and sunflower butter, 6 grams of fiber, and 3 grams of sugar. This is a good choice for a balanced snack at any time, even post-workout
Rise Sunflower Cinnamon- Another plant-based option, this Rise bar is pretty close to my guidelines with 15 grams of fat, 15 grams of pea protein, 2 grams of fiber and 12 grams of sugar. What I like is that there are only 5 ingredients and you will know what they are!
Rx Plant in Peanut Butter- This option contains 10 grams of pea and almond proteins, 9 grams of fat, 4 grams of fiber and 17 grams of sugar. This is one of those cases where the sugar in grams is higher, but when you read the label, you’ll see that dates are the first ingredient and they are a higher sugar fruit. Since this is a natural source of sugar and there is no other added sugar, the list of ingredients is short and identifiable, this one is a great choice. Also, because it has ample protein, fat and fiber, it should not cause a blood sugar spike.
Rx Bars that are not plant-based are made with egg whites, dates, nuts and other natural flavors. These are a good choice if you do eat eggs. Try the Mint Chocolate with 12 grams of protein, 9 grams of fat, 5 grams of fiber and 13 grams of sugar.
Happy Snacking!
