Fact checked by Nick Blackmer
While most protein bars are marketed as “healthy,” their nutritional value can vary widely.
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Select protein bars with no more than 8 grams of added sugars for a healthier option.
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Choose bars that contain at least 10 grams of protein to aid muscle development and keep you satisfied.
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Look for bars with at least 3 grams of fiber to promote digestive health and regularity.
Protein bars are often advertised as “healthy,” but their nutritional profiles can differ significantly. This raises the question—what should you consider when selecting a protein bar? Here’s expert advice on what to seek out and what to avoid.
1. Monitor Protein Levels
Protein bars provide a convenient way to supplement your protein intake, especially on days when your consumption is low. According to registered dietitian and health coach Jessica Cording, MS, RD, CDN, these bars can effectively boost your protein levels. Ideally, you should choose a bar with at least 10 grams of protein. For those who are active or focused on muscle gain, aiming for 15-20 grams is recommended.
2. Favor Whole Food Ingredients
Ingredients like nuts, seeds, and whole foods are crucial for enhancing the nutritional value and satiety of protein bars. Registered dietitian Kristen Smith, MS, RDN, a spokesperson for the Academy of Nutrition and Dietetics, states that some bars include nutrient-rich components like nuts, dates, and whole grains, which provide essential nutrients and help you feel full. However, others may have excessive added sugars and unhealthy fats that diminish their health benefits.
3. Choose Natural Over Added Sugars
It’s important to be cautious of sugar content in protein bars, as some can contain as much sugar as candy bars. Experts recommend selecting options with no more than 8 grams of added sugars per serving. For an even healthier choice, seek out bars without added sugars, utilizing natural sweeteners like monk fruit, stevia, or allulose, which are low in calories and won’t spike blood sugar levels.
4. Limit Processed Ingredients
Avoiding ultra-processed components, like emulsifiers, artificial colors, and preservatives, is key. Common processed ingredients found in protein bars include soy lecithin (an emulsifier) and potassium sorbate (a preservative).
5. Emphasize Fiber
Fiber plays a significant role in enhancing fullness, aiding digestion, and lowering cholesterol levels. Opt for protein bars containing at least 3 grams of fiber for these benefits.
6. Steer Clear of Unhealthy Fats
Experts advise against protein bars high in unhealthy fats, particularly saturated and trans fats, as they can negatively impact heart health. Instead, favor bars that contain unsaturated fats.
For a deeper dive into choosing a nutritious protein bar, visit the original article on Health.
