How to find the right protein bar without falling for fancy marketing

If you are trying to eat healthy and ensure you get the right amount of protein, protein bars are something that you must have thought of trying or even tried. But, of course, with protein bars, there are two things: a) they don’t come very affordable; and b) there are too many of them.

So, how do you choose the right one? Read on.Â

Why is protein so important?

Jinal Patel, a detitian at Zynova Shalby Hospital, Mumbai, explains that we should get into the impact of protein on our body to understand the need for protein bars.

According to her, protein does a lot.

She says:Â

• Protein plays a critical role in the structure, function and regulation of your body’s tissues and organs.
• It helps with nutrient transport. 
• It carries your electrolytes — sodium and potassium — into and out of your cells. 

“Without adequate protein, our cells and tissues really can’t function. It helps to carry vitamins to cells from your organs. It’s also a building block for your muscles, skin, bones, blood and cartilage,” she says.Â

Protein plays a critical role in the structure, function and regulation of your body’s tissues and organs. Photo: Unsplash

Now that we know how important protein is beyond weight loss or muscle gain, Jinal says that one can have protein bars when they’re pressed for time, and they can help fuel your body with “essential amino acids, support muscle repair and keep hunger at bay”.Â

But what exactly are protein bars?

Richa Anand, chief dietician at Dr LH Hiranandani Hospital, Powai, Mumbai, explains that protein bars are convenient, portable snacks formulated to provide a concentrated source of protein, often combined with carbohydrates, fats, fibre, and various vitamins and minerals.Â

Now, ideally, your protein bar should have all these things that Richa mentioned.

However, today in the market, we not only have hundreds of brands making protein bars, but not all of them are the healthiest ones, so choosing the right one becomes a task.Â

Starting off for athletes, today, protein bars have not only become, even in India, a popular post/pre-workout snack, but also an alternative to chocolate bars for those who want to eat right.Â

How to choose the right one?

Thanks to clever marketing, your favourite sports star is not only promoting protein bars but is promising six-pack abs like them too.Â

Jinal says that despite tons of protein bars in the market, all protein bars have the same tag lines which say “organic, all-natural, packed with proteins”.Â

Richa explains that when selecting a protein bar, it’s essential to consider its ingredients, nutritional content, and your personal dietary and fitness goals.Â

Let us break it down for you:Â

The protein content

Look for bars with high protein content (ideally around 15-20 grams per serving) according to Richa.Â

Also remember that the protein should come from quality sources such as whey, or plant-based proteins like brown rice proteins, pea proteins, etc.

Label of Yoga Bar Multigrain Energy Bar. Photo: Yoga Bar

Carbohydrate and sugar content 

One of the reasons why protein bars often become unhealthy for consumption can be because of their sugar content. Hence, choosing a protein bar with low sugar content is the key.Â

• Opt for protein bars with moderate carbohydrate content and low added sugars. Choose bars with complex carbohydrates, such as oats or quinoa, rather than simple sugars like corn syrup or cane sugar. 
• Jinal says that if sugar, sucrose or high fructose corn syrup is the main ingredient, don’t buy the protein bar. 
• She also says to avoid sugar alcohols like xylitol, sorbitol and maltitol because “they cause bloating and gas and have a laxative effect”.

Fibre content

Often overlooked, but fibre content is very important when opting for a protein bar. Experts say to look for protein bars with a good amount of dietary fibre, ideally 3 grams or more per serving.Â

Label of The Whole Truth protein bar Photo: The Whole Truth

Why? Fibre helps with digestion, promotes satiety, and stabilises blood sugar levels.

Consider fat sources

• Choose protein bars with healthy fats from sources like nuts, seeds, or coconut oil. 
• Avoid bars high in saturated or trans fats.

Bonus points 

Now, brownie points if your protein bar is fortified with vitamins and minerals like calcium, Vitamin D, or antioxidants.

Remember 

If you have food allergies or intolerances, carefully read the ingredient list to ensure the protein bar does not contain any allergens like nuts, dairy, soy, or gluten.

“I’m not a huge advocate of protein bars, but that doesn’t mean I don’t keep lower sugar varieties in my cabinet at home. At times, we all need a quick snack option,” says Jinal.Â

The thing to remember is that most protein bars (not all) have a lot of fillers in them. They’re more processed than whole foods, and they often contain whey and soy concentrates. Those ingredients won’t be readily utilised as well as a complete protein source would be, she adds.Â

Alternatives of protein bars?

Richa says that as a dietitian, she recommends incorporating whole food sources of protein into your diet whenever possible.Â

Some excellent alternatives to protein bars include Greek yogurt with fruit, hard-boiled eggs, nuts and seeds, cottage cheese, edamame, and hummus with vegetables.

Greek yogurt is an excellent source of protein. Photo: Unsplash

“These options provide not only protein but also a variety of essential nutrients and fibre, promoting overall health and satiety,” she says.Â

Richa also recommends that we try homemade protein snacks like protein balls or bars using natural ingredients, which are a healthier alternative to store-bought options.

Jinal says, “If you’re going to eat something before or after a workout, I would suggest a whole food source of protein like a banana and peanut butter or some milk or yogurt.”

Bottomline

Protein bars can be a good alternative to your traditional chocolate bars, but remember to check the label to choose the right protein bar for maximum benefits.

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