The Rise of Protein Consumption

We’re really in what some might call a “golden age” of protein. Last year alone, Americans shelled out $50 billion on protein snacks, and according to forecasts, that number could double by 2032. Influencers are jumping on the bandwagon, promoting everything from protein powders to shakes, often suggesting quantities that would suit serious bodybuilders.

Recently, there was a taste test conducted by the Guardian, reviewing the top 12 protein bar brands available in the US. Surprisingly enough, only four of those bars managed to earn a “yes, tasty” rating. But the bigger question is about their health benefits, given that many of these bars are packed with sugar and various additives. Are they even worth eating?

New guidelines in the US also suggest that people should double their protein intake. However, many experts argue that this could be unnecessary for health and might even have negative consequences for the environment.

To get a clearer picture of how healthy protein bars actually are, the Guardian consulted Julia Zumpano, a nutritionist from the Cleveland Clinic, and Amy Stephens, a sports dietitian affiliated with New York University Athletics. They provided insights into what to look for on ingredient lists and which bars they might actually endorse.

Healthy Protein Bars Overview

This interview has been shortened for clarity.

Do you consume protein bars?

Julia Zumpano: I try to limit my intake of protein bars, but they can be useful during travel. If I know I can’t grab a proper meal, I’ll go for one. I might have a protein bar maybe once a week or every other week. Honestly, I don’t find many protein bars that I would consider genuinely healthy. However, I do lean towards brands like RX, Good, Mosh, IQ, and Rawr.

Mosh Bar

Amy Stephens: Personally, I avoid them. I prefer to get my nutrients from whole foods. Things like yogurt, chicken, fish, tofu, edamame, and eggs are my go-tos. I don’t pay much attention to protein grams; I just ensure that there’s protein at each meal.

What ingredients should you consider when purchasing a protein bar?

AS: Look for ingredients you recognize, like oats, nuts, and seeds, rather than highly processed proteins or powders. The way isolated proteins are processed can be unhealthy for our bodies.

JZ: I avoid artificial sweeteners, colors, and sugar alcohols. I want ingredients I can actually pronounce. If you plan on consuming a bar daily, you should be more selective, choosing those with fewer artificial components. But if you’re at a gas station, and one of these bars contains some artificial ingredients, it could still be a better option than a bag of chips.

What concerns arise from eating protein bars frequently?

JZ: Some sweeteners have been linked to increased appetite and cravings for sugary foods. High consumption can also interfere with gut health. Certain studies from the Cleveland Clinic indicate that sugar alcohols can elevate the risk of strokes and blood clotting. Preliminary research on animals suggests that artificial components might have carcinogenic effects.

AS: Relying too heavily on protein can create dietary imbalances. For example, if I see a marathon runner only eating protein-rich foods, I wonder, “But what about carbs?” Many are overly fearful of carbs, yet not consuming enough can lead to low energy and sugar cravings.

How much protein is necessary?

AS: Yes, we do need protein; it’s essential. Depending on your activity level, endurance athletes need about 1.4 to 1.7 grams of protein per kilogram of body weight, while those focused on strength training can aim for up to 2.2 grams. However, this is mainly applicable to specific groups.

One issue with the current protein craze is that protein-rich options, like red meats, often harbor higher amounts of saturated fat. It’s crucial to be aware of heart disease risks and fit protein into a healthy eating plan. The consensus leans towards a plant-based, low saturated fat approach being more heart-healthy.

JZ: I think most Americans are likely meeting their protein requirements. We perhaps need better education on getting necessary nutrients without just relying on synthetic sources. Focusing more on fiber may be beneficial, as many don’t consume enough of it.

JZ: At the end of the day, we should prioritize whole foods over protein bars. Sure, any of these bars are acceptable in moderation, but it’s vital to know what you’re eating in them.