Even if many people already get all the protein they need every day, it may help when you pinch a snack like a protein bar (such as a protein bar). However, it's not just a task or a power bar. With so many protein bars on store shelves, finding the best protein bar for your taste and preference can be difficult and overwhelming.
To help narrow down my choices, I consulted nutritionists and other experts to determine what to look for when buying the best protein bar. They also reveal what ingredients you should avoid and which ones are the best if you have dietary restrictions.
What type of protein bar are there?
When you buy a protein bar, you will see a range of options. These options include whey or casein-based (composed of dairy), plant-based (probably soy, peas, seeds or nuts) and gluten-free bars. Others will specify whether to replace the meal.
Key ingredients for finding in protein bars
The first thing you should consider when buying a protein bar is the ingredients. “The various parts of the nutritional label I would see on bats are the portion size, calories, protein and the amount of added sugar,” says non-die man Clara Nosek. If you are not sure what to look for, our experts break down what to look for on nutrition labels.
protein
The first thing you look for in a protein bar is the amount of protein per serving. “Everything over 12 grams is ideal, and 20 to 25 grams is the best,” explains Jaclyn Sklaver, a certified nutritionist, nutritionist and owner of Athleats Nutrition.
You may notice some protein bars with 12 grams of protein or less, which she says can be used as snack bars. You also need to check the source of the protein. You will find that protein bars are made of whey, pea or soy protein.
fiber
Keep in mind another aspect of nutritional labels is the fiber content of the protein bar. Sammi Haber Brondo, a registered dietitian and certified intuitive diet consultant, recommends choosing a protein bar with 5 to 10 grams of fiber per serving.
“While some fibers are very helpful in promoting fullness, too much fiber can also cause gastrointestinal pain,” she warned.
Sklaver agrees, explaining: “Natural sources like seeds and nuts are easier to digest, while synthetic or modified fiber can be harder in your stomach.” So if you know your stomach can’t handle too much fiber, stick to fewer options.
Sweetener
The protein bar you are concerned about may add sweeteners to make it appetizing. However, the type of sweetener can make or destroy the product.
“Avoid protein bars with high fructose corn syrup and beware of artificial sweeteners or sugar alcohols such as sorbitol, which can cause digestive problems,” said Amelia Ti, a registered dietitian and CNET medical examiner.
Nosek warned customers of stomach problems to notice “no added sugar” or “low carb” bars sold because it may indicate they contain sugar alcohol. “They should check if sugar alcohol is added – because sugar alcohol can cause some stomach problems when consumed too much,” she said.
Rhyan Geiger is a registered dietitian and founder of Phoenix Vegetarian Dietitian, suggests working together on fiber, protein and sugar. “When buying a protein bar, add the protein mass to the amount of fiber in the bar because that number should be higher than the total amount of sugar in the protein bar,” she said.
Ideally, the best sweetener should be composed of dried fruits or dates without added sugar. A good rule of thumb is to stick to ingredients that use fewer ingredients and are made from the entire natural ingredients.
Protein bars, if you have dietary restrictions
If you don’t have dietary restrictions, you can safely use whey protein bars: They come from dairy and are a complete protein. In some cases, you may need to take extra care if you have dietary restrictions. If you tend to have a stomach sensitivity, Sklaver recommends avoiding bars with gluten, sugar alcohol and erythrocyte-promoting toto, as they can cause fires.
“If you know you're sensitive to dairy products, I'll look for plant-based bars and avoid whey protein,” Sklaver advises. This is also why finding protein bars with fewer and mostly all-natural ingredients is crucial. Some slave favorite protein bars include:
People with stomach problems should avoid protein bars containing gluten, dairy, sugar alcohols and emulsifiers. “Fiber from sources such as soluble corn fiber or inducing proteins can also cause gas and swelling,” Sklaver added.
TI recommends avoiding hydrogenated oils such as palm oil. “This ingredient may increase cholesterol and increase your risk of heart disease,” she said. If you are vegan, you can use plant-based bars that mix high-quality plant protein with other whole food ingredients like dates or oats. For those who are gluten-free, Ti adds: “I recommend choosing protein bars that are gluten-free and do not include wheat, barley or rye.”
If you are an athlete, you will want something that is easy to digest and will be more calories. “You still need high protein content, but more carbohydrates can speed up recovery after a tough workout,” said Kate Lyman, nutrition coach at Kate Lyman Nutrition.
“The pretty bar that is still gluten-free and plant-based has a lot of flavors, which means there is something for every flavor,” Sklaver said. Other suggestions include The perfect bar and ERG bar.
Other things to consider when buying a protein bar
cost: You will need to browse the protein bars in the store to understand their costs and different flavors. “You may have to pay more for quality ingredients, but consider your budget and what you are willing to pay for each snack or change meal,” Sklaver said. She recommends ordering various packaging so that you can see which flavor you like the most and can keep.
If you have a tight budget, buying protein bars in bulk may be more cost-effective. If your purpose is to use protein bars as a substitute meal, TI recommends sticking with bars with all the nutrients, such as protein, complex carbohydrates, and healthy fats.
Flavor and texture: Other things to consider include the flavor and texture of the protein bar. Some protein bars are crispy, chewy or soft, which may determine whether you prefer protein bars. If you don't like the taste, you most likely don't want to buy it again.
Do you need a protein bar?
Protein bars fall into the supplementary category, just like protein powder. You don't need to add them to your diet, but if you're looking for a easier way to meet your protein quota, they're another option.
Ideally, you should receive protein from whole foods like lean meat and plant-based choice. However, you may not always have time to prepare all the meals, or you may want to change the variety of foods you eat every day. Remember that supplements should help increase an already healthy diet, rather than a long-term alternative.
If you are unsure if the protein bar is right for you, consult your doctor or registered dietitian.
