Are protein bars healthy? Experts reveal key ingredients to look for

Although many people already get all protein they need Every day as there is Snacks on the go As protein bars can be useful when you are in a pinch. However, it is no longer just a search or electric strips. With so many protein bars on store shelves, finding the best for your tastes and preferences can be difficult and fascinating.

To help narrow the selection, I consulted nutritionists and other experts to determine exactly what to look for when shopping for the best protein bar. They also revealed which ingredients you should avoid and which are best if you have dietary restrictions.

What types of protein bars are there?

When shopping protein bars, you will see a number of choices. The options include whey or casein (consisting of dairy products), a plant base (which may consist of soy, peas, seeds or nuts) and gluten -free bars. Others will specify whether they are intended to be replaced.

Basic ingredients to look for in protein tape

One of the first things to consider when shopping protein bars is the ingredients. “The parts of the dining label I would look at the bat right away are the size of serving, calories, the amount of protein and the added sugars,” said Clara Wear, a Non-dietary dieteticS If you are not sure what to look for, our experts break what to look for on the eating label.

Protein

One of the first things to seek in a protein band is the protein content per serving. “Everything over 12 grams is perfect, while 20 to 25 grams is optimal,” explained Jacclin Sklaver, a certified nutritionist, nutritionist and owner of Athletic mealS

You will probably notice some protein bands with 12 grams of protein or less, which, in her opinion, serves better as a breakfast. You will also want to check where the protein comes from. You will find that protein bars are made up of either whey, peas or soy protein.

Fiber

Another aspect of the eating label to keep in mind is the fiber content of the protein band. Sami Haber Bronondo, a Registered nutritionist And a certified intuitive nutrition consultant, recommends choosing a protein bar with 5 to 10 grams of fiber per serving.

“While some fiber is great to help promote fullness, it can be too much to cause gastrointestinal distress,” she warned.

Sklaver is so if you know your stomach can’t handle too much fiber, stick to less processed options.

Sweeteners

The protein tape you are looking at has probably added sweeteners to make it appetizing. However, the type of sweetener can make or break the product.

“Avoid protein bars with high -fructose corn syrup and be careful about artificial sweeteners or sugar alcohols such as sorbitol, which can cause digestive problems,” says Amelia, a registered nutritionist and Cnet medical reviewerS

Nosek warns customers with stomach problems to keep in mind the bars offered as “no added sugar” or “low carbohydrates” because this may indicate that they contain sugar alcohols. “They need to check that they are sweetened by sugar alcohols – because sugar alcohols can cause some stomach problems when consumed in excess,” she said.

Rhyan Geiger, a registered nutritionist and founder of Phoenix Vegan DietitianHe offers together to look at fiber, protein and sugar. “When shopping a protein bar, add the amount of protein with the amount of fiber to the bar, as this number should be higher than the total amount of sugar in the protein band,” she said.

Ideally, the best sweetener should consist of dried fruits or dates and no sugars added. It is a good rule to stick to those that have smaller ingredients and are made with whole, natural ingredients.

Protein bars if you have dietary restrictions

If you do not have dietary restrictions, whey -based protein bars are safe to go: they are derived from dairy products and are a complete protein. In some circumstances, you may need to consider additional ingredients if you have dietary restrictions. If you are inclined to have a sensitive stomach, Sklaver recommends avoiding gluten, sugar alcohol and erythritol bars because they can cause flames.

“If you know you are sensitive to dairy products, I would look for a plant -based bar and avoid whey protein,” Sklaver advised. It is therefore essential to find a protein tape with less and mainly completely natural ingredients. Some of Slaver’s favorite protein bars include:

Those with stomach problems should avoid protein bars with gluten, dairy products, sugar alcohols and emulsifiers. “Added fiber from sources such as soluble corn fibers or inulin can also cause gas and bloating,” added Sklaver.

Ti advises the avoidance of hydrogenated oils such as palm oil. “This ingredient can raise cholesterol and increase the risk of heart disease,” she said. If you are a vegan, reach for vegetable bars that combine high quality vegetable proteins and other ingredients with full -fledged foods such as dates or oats. For those who are gluten -free, Ti added: “I would recommend choosing protein bars that are certified gluten -free and do not include wheat, barley or rye.”

If you are an athlete, you will want something easily digestible and slightly tighter calories. “You will still want this high protein content, but a little more carbohydrates can help speed up recovery after hard workouts,” says Kate Limann, a nutrition coach in Kate Liman EatingS

“Promeal Bars, which are still gluten -free and plant -based, have a tone of scents, which means there is usually something for every palate,” Sklaver said. If you don’t mind cooling protein bars, other recommendations include Perfect bars and Many barsS

Other things to consider when shopping protein bars

Expenses: You will want to browse protein bars in the store to understand their costs and the various flavors available. “You may need to pay more for higher quality ingredients, but think about your budget and how much you are willing to pay for breakfast or replacement for a meal,” Sklaver said. It recommends ordering sorted packages so you can see which scents you like best and you can hold at hand.

If you are on a strict budget, buying protein bars in bulk may be more profitable. If you strive to use protein bars as a nutritional substitute, Ti offers to stick to bars that have a balance on all macronutrients such as protein, complex carbohydrates and healthy fats.

Aroma and texture: Other things to think about include the aroma and texture of the protein band. Some protein bars are crunchy, chewable or soft, which can determine if you like a protein bar. If the aroma is not to your liking, you are likely to not want to buy it again.

Do you need protein bars?

Protein strips fall into the add -on category, very much like protein powdersS You do not need to add them to your diet, but they are an alternative if you are looking for easier ways to meet your protein quota while on the move.

Ideally, you should get protein from whole foods such as lean meat and plant -based options. But you may not always have time to prepare all your dishes or you may be looking to change the variety of foods you eat daily. Remember that supplements should help to add to an already healthy diet rather than serve as a replacement for long -term use.

If you are not sure if protein bars are right for you, consult your doctor or registered nutritionist.