Welcome to the thriving world of protein. Last year, Americans spent an astonishing $50 billion on protein snacks, a figure that is projected to double by 2032, according to Fortune Business Insights. Influencers are promoting a variety of protein powders, shakes, and supplements, often encouraging intake levels more suited to serious bodybuilders.
Recently, The Guardian conducted a taste test of the top 12 protein bar brands in the United States. Only four varieties were deemed “yes, tasty.” This sparked further inquiry into the health impact of these bars, especially given that many are packed with sugar and additives. Are they worth consuming?
New dietary guidelines from the US government now recommend that Americans double their protein intake. However, many experts regard this as unnecessary and raise concerns about its potential environmental impact.
To evaluate the true health benefits of protein bars, 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 scrutinize on ingredient labels and which bars they recommend, if any.
Healthy Protein Bars at a Glance
This interview has been edited for brevity and clarity.
Do You Consume Protein Bars?
Julia Zumpano: I try to limit my intake of protein bars. They’re convenient for travel, so if I can’t find a meal or a healthy snack, I will take one. Generally, I may have one protein bar each week or every other week.
There are not many nutritious protein bars that I fully trust, but RX, Good, Mosh, IQ, and Rawr are some that I do approve of.
RX Bar
Discover how our taste testers rated RX Bars here.
Mosh Bar
Amy Stephens: I personally don’t consume protein bars. I aim to obtain all my nutrients from whole foods. My favorites include yogurts, chicken, fish, tofu, edamame, and eggs. I don’t obsess over protein grams; rather, I focus on including protein in every meal.
What Ingredients Should You Look For in Protein Bars?
AS: Opt for recognizable ingredients—those that are naturally occurring, like oats, nuts, and seeds—instead of relying solely on isolated proteins or powders. The processing methods for isolated proteins can be detrimental to health.
JZ: Avoid artificial sweeteners, colors, and sugar alcohols. Choose products with ingredients you can pronounce and know what they are.
If you’re considering a bar for daily consumption, you should be more selective and choose ones with minimal artificial additives. However, if you find yourself in a gas station and want a snack, having a bar with some artificial ingredients may be better than choosing chips. It’s all about context.
Potential Concerns with Frequent Protein Bar Consumption
JZ: Studies suggest that certain sweeteners can increase appetite and cravings for sweets and carbohydrates. High consumption may also disturb the gut microbiome. Research from the Cleveland Clinic indicates that sugar alcohols may heighten the risk of stroke and clotting. Preliminary studies also link some artificial additives to carcinogenic effects and behavioral issues in children.
AS: Excessive protein consumption can lead to dietary imbalances. For instance, a marathon runner relying solely on chicken and vegetables may struggle without sufficient carbohydrates. Neglecting carbs can result in low energy levels and hinder improvements in fitness and muscle strength.
How Much Protein Do We Really Need?
AS: Protein is indeed essential. Endurance athletes typically require around 1.4 to 1.7 grams of protein per kilogram of body weight. Strength athletes—such as weightlifters and wrestlers—may need up to 2 or even 2.2 grams per kilogram, but these elevated levels are only beneficial for specific populations.
A significant issue with the current protein trend is that protein-rich foods, like red meats, often come with higher saturated fat content. Understanding your risk for heart disease is crucial when incorporating these foods into your diet. Research indicates that heart health benefits are linked with a plant-based diet that is low in saturated fats.
JZ: In general, I believe most Americans are meeting their protein needs. Instead of focusing on increase, we should educate people on the importance of balanced nutrition and the role of fiber, as many are falling short of their fiber requirements.
Danielle Renwick: Absolutely! I’ve read about the Floura fiber bar.
JZ: Once again, I would emphasize: “Eat whole foods.” Fiber is best sourced from natural foods like fruits, vegetables, nuts, and seeds, rather than from bars. We face issues because we’re gravitating towards foods wrapped in plastic and losing touch with nutrient-rich, whole options. Protein shouldn’t come just from bars; get it from sources like meat, fish, eggs, nuts, and beans.
When choosing a protein bar over real food like chicken or eggs, you’re missing out on vital nutrients like iron, B vitamins, zinc, and omega-3s. In conclusion, while protein bars can be enjoyed in moderation, it’s crucial to be informed about their ingredients and prioritize whole foods for optimal nutrition.
