Key Takeaways
- Not every protein bar is a healthy choice. The better ones typically contain at least 12 grams of protein, minimal added sugar, and whole food ingredients instead of additives or preservatives.
- There are various types catering to different needs, from nut and seed bars with healthy fats, to whey or egg white bars that provide complete proteins, to vegan-friendly plant protein options.
- Smart shopping is crucial—look for short ingredient lists, at least 3 grams of fiber, and no more than 10 grams of added sugar per serving to ensure your bar is beneficial for energy, fullness, and overall well-being.
Protein continues to hold a significant place in health discussions, fueling a rapidly growing market for protein-based products, particularly protein bars. People often reach for these as snacks, energy boosters during workouts, or, although not advisable, meal replacements. As sports dietitian Stephanie Militano puts it, “Protein bars are best used as a convenient snack, not as meal replacements. Whole foods are essential, with bars coming in handy when you need something quick and reliable.”
However, navigating the protein bar landscape can be quite overwhelming. The market is so flooded with choices that you could try a different brand every day for ages. Yet, their perceived health advantages can be misleading. Some genuinely offer clean protein with few unwanted ingredients, while others are little more than sugary treats masquerading as healthy.
Here, we will delve into what distinguishes a nutritious protein bar from a less healthy one and spotlight five genuinely healthy options you might want to consider on your next grocery trip.
What Makes a Protein Bar Healthy?
As with many packaged foods, figuring out a protein bar’s healthfulness hinges on its nutrition facts panel and ingredients list. Key factors to assess in protein bars include protein, fiber, and whole food ingredients, along with the type of fats, added sugars, additives, preservatives, and artificial ingredients used.
First and foremost, you’ll want to check for protein content. This macro nutrient not only promotes a sense of fullness but also stabilizes blood sugar levels and aids in the repair and maintenance of tissues, especially muscles. Jessica Clancy-Strawn, a dietitian, suggests aiming for at least 12 grams of protein per bar, and if you’re using it as a meal substitute or after a workout, consider bars with around 20 grams. Ideally, the protein should come from whole food sources such as nuts, seeds, legumes, dairy, or eggs.
There are also beneficial nutrients and ingredients that enhance protein bars—like fiber and fruits or veggies. Fiber can increase satiety similar to protein, helps manage blood sugar, and supports digestive health. A bar with three grams or more of fiber can be a great advantage. Additionally, incorporating fruits and vegetables can provide vitamins, minerals, and other health-boosting compounds.
Next, it’s essential to consider the type of fats included. Favor healthy fats such as polyunsaturated and monounsaturated fats, as well as omega-3 and omega-6 fatty acids from sources like olive oil and nuts. Clancy-Strawn advises avoiding trans fats, particularly those from partly hydrogenated oils, which aren’t heart-friendly. Ideally, look for bars with zero grams of trans fat and three or fewer grams of saturated fat.
It’s also wise to be cautious about added sugars and other additives. “Choose bars with shorter, recognizable ingredient lists. Skip those with additives like erythritol or carrageenan, which can cause digestive issues and other health concerns,” Clancy-Strawn warns. While many of these additives are considered safe, their long-term effects aren’t completely understood.
Added sugar can be problematic, acting as a pro-inflammatory agent that can spike in some bars. She recommends looking for options with 10 grams or less of added sugars, as lower sugar and higher fiber contents help prevent blood sugar spikes and maintain hunger control. Naturally-occurring sweeteners like stevia or monk fruit are also preferable.
Many protein bars also contain common allergens like nuts, seeds, and dairy. If you or someone close has allergies, carefully check labels to avoid triggering any sensitivities.
The Healthiest Protein Bars
Fortunately, there are various protein bar categories that meet these health standards. Here are five top-notch options to consider:
Primarily Nut, Seed, or Nut-Butter Based Bars
Fowler emphasizes that whole food protein is preferable, making nut and nut butter-based bars a solid choice. They often come packed with nutrients like fiber and healthy fats. “Nuts and seeds provide plenty of health benefits,” adds Clancy-Strawn, noting improvements in cardiovascular health, among other advantages. Brands like Kind Bars and Larabar are popular examples.
Allergen-Free Bars
For those with allergies, there are allergen-free protein bars available. Fowler mentions options like 88 Acres and Alio, which contain simple ingredients and are free of all nine major allergens. Be sure to check labels carefully.
Whey Protein-Based Bars
Whey protein bars are especially effective as they contain all essential amino acids, making them great for muscle support. They also tend to be higher in protein, making them a common choice in stores. Rise bars are highlighted as a solid example, featuring simple ingredients and providing a good amount of protein.
Plant Protein-Based Bars
If you’re dairy-sensitive or prefer a plant-based diet, there are many vegan protein bars available. Fowler emphasizes these options for those following dairy-free lifestyles. Brands like Trubar and Think! provide excellent choices while steering clear of allergens and excess sugar.
Egg Protein-Based Bars
Similar to whey bars, those with egg protein offer complete amino acids. Many of these bars use egg whites for protein, providing benefits without altering the flavor. Clancy-Strawn notes that RXBARs are a good example, showcasing simplicity with their clear ingredient lists.
What to Look for in a Healthy Protein Bar
These options provide a great start for finding healthier protein bars, but there are more choices to discover. Here are some guidelines to help you navigate the grocery aisle:
- Ensure protein content is at least 12 grams per bar.
- Look for at least three grams of fiber per bar.
- Choose bars with whole food, recognizable ingredients.
- Aim for zero grams of trans fat and three or fewer grams of saturated fat.
- The simpler the ingredient list, the better; prioritize ingredients you recognize over those packed with additives.
- Look for no more than 10 grams of added sugar.
- If you have food allergies, thoroughly check labels to avoid allergens.
