Protein bars have become a popular snack choice for those seeking a quick and convenient source of nutrition, especially among fitness enthusiasts and busy professionals. Marketed as a healthy option, these bars promise to deliver essential proteins, vitamins, and minerals in a compact form.
Kanikka Malhotra, consultant dietician and certified diabetes educator, says, “For individuals who have certain dietary requirements or hectic schedules, a protein bar might be a simple method to augment regular protein intake. It’s crucial to comprehend both their possible advantages and disadvantages in comparison to entire food sources.”
Protein bars have become a popular and practical option to increase daily protein intake, she agrees, especially for people with certain dietary requirements or busy lifestyles. “Their potential benefits, such as promoting muscle protein synthesis, controlling hunger, giving a complete nutritional profile, and being convenient and portable, are supported by scientific study.”
She states, “Even while protein bars can be a useful complement to a diet that is balanced, it is crucial to choose goods that have a modest quantity of harmful fats, low added sugars, and high-quality protein sources. Although a protein bar a day might be a quick and easy way to increase your consumption of protein, it might not necessarily have the same nutritional benefits as entire foods.”
Natural sources of vital nutrients, fibre, and good fats include lean meats, poultry, fish, eggs, beans, and dairy products. Compared to protein bars, these foods have a more comprehensive nutritional profile and can deliver longer-lasting energy and satiety. Furthermore, whole food sources can be included in a well-balanced meal or snack and are typically less expensive.
Minimise added sugars, as excessive intake can contribute to weight gain and other health issues. (Source: Freepik)
Long-term health risks associated with daily consumption of protein bars
Malhotra tells indianexpress.com, “Although protein bars that are heavy in sugar or artificial components can be a convenient method to increase your intake of protein, doing so every day may have long-term negative effects on your health.”
Type 2 diabetes, insulin resistance, and weight gain can all be attributed to high sugar consumption. Artificial sweeteners and additives may be detrimental to general health and intestinal health.
Protein bars should be carefully chosen; try to find ones with real food ingredients, natural sweeteners, and as little added sugar as possible, Malhotra suggests. “For optimum health, a range of whole food protein sources must be included, and moderation is crucial.”
What consumers should look for on nutrition labels
When selecting a protein bar, consumers should pay close attention to the following nutrition label details:
-Look for bars with a high protein content, ideally at least 10-15 grams per serving.
-Minimise added sugars, as excessive intake can contribute to weight gain and other health issues. Aim for bars with less than 5 grams of added sugar per serving.
-Choose bars with a decent amount of fibre to promote satiety and digestive health. A good target is at least 3 grams of fibre per serving.
-Be cautious of artificial sweeteners, as some may have potential negative health effects. Opt for bars with natural sweeteners like stevia or monk fruit.
-Look for bars with healthy fats like nuts or seeds, which can provide sustained energy and support overall health.
-Check for added vitamins and minerals that can enhance the nutritional value of the bar.
-Be aware of the serving size listed on the label, as multiple servings may be contained within a single bar.
-Review the ingredients list to ensure the bar is made with real, whole food ingredients and avoids excessive additives or preservatives.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
