Picking A Healthy Protein Bar
Please welcome another guest contributor. This article is provided to us by Cassie Morelli, who will be a guest speaker at our upcoming Day Of Wellness on June 4. I’m grateful for her thoughtful contribution and very excited to hear from her as part of our exciting, educational and entertaining program on the 4th.
Considering all protein bars are packaged, it could easily be assumed that picking a healthy one may not be possible. Many on the market today have ingredients that are the same, or worse than, the average candy bar. This has led to confusion with the average consumer, as we’ve learned to doubt the “healthy” labels and marketing claims.
So, how can we determine if a protein bar is a great food option when we need a quick and healthy snack?
When choosing healthy foods in general, it is best to choose those that are closest to their original form or less adulterated. This is easier when deciding between foods that aren’t packaged. For example, grilled chicken is healthier than fried chicken, baked potatoes are healthier than fries (without the condiments) and grilled veggies trump tempera battered ones.
When choosing packaged foods however, ingredient labeling becomes critical when understanding healthier options. Usually, foods that are healthier options have less ingredients listed on the package. Additionally, some of the bars that may have a few less ingredients listed than others, may contain some that are detrimental to your health.
Since the packaged food craze in the post-WWII economic boom, the United States began adding more fillers into the foods being consumed to lower costs and allow for increased profits, as Congress gave the FDA (Food and Drug Administration) the authority to ensure the safety of chemicals in food. “Since then, thousands of chemicals have entered the food system”, (We are what we eat: Regulatory gaps in the United States that put our health at risk: www.pmc.ncbi.nlm.nih.gov). The FDA’s inability to account for the risks of perchlorate was one of the chemicals discussed in this journal as supported by a case study.
Understanding the risks of food fillers and additives is a large consideration for any food that is packaged, particularly for protein bars. Fillers and additives such as soy lecithin, cellulose and thickeners such as carrageenan or gums can be indicative of bars that are lower in quality and possibly over-processed.
In addition to fillers and additives, protein bars can also be concealers of artificial sweeteners such as sucralose and aspartame, and sugar alcohols like malitol and sorbitol that can cause digestive distress for many people. Symptoms such as diarrhea, bloating and gas can occur with their consumption, as they are added to enhance the taste and encourage cravings for the consumer (although this has been refuted by many companies that manufacture them).
Despite all of the challenges one may encounter when trying to pick a healthy protein bar, there is certainly a place for them in our diet, as it can sometimes be difficult to reach our protein requirements. This can be especially true for females, as on average, tend to eat way below their protein requirements.
Based on the RDA recommendations for the average 150-pound female, she should be consuming a minimum of 55g of protein in her diet per day, (of which the College of Sports Medicine and the International Society of Sports Medicine would claim this number should be much higher). If a protein bar is contributing to her protein consumption for the day and possibly replacing a meal or large snack, it should average somewhere around 10-20g of protein per bar.
In addition to choosing a bar that has an adequate amount of protein, the protein in the bar should consist of good quality protein such as whey, casein, soy isolate or whole food sources such as nuts, seeds or egg whites, (in lieu of highly processed protein sources like collagen or soy protein concentrate that have lower digestibility and lack essential amino acids). Generally speaking, a bar with a healthy amount of protein should have around 20 grams of protein for every 200 calories.
So, with all of this said, choosing a healthy protein bar does require some homework and planning. However, when we understand what a good one is made of, this makes the process a little easier. It comes down to a combination of choosing a bar that has a lesser number of ingredients, ones that are recognizable are from whole foods and don’t include unhealthy fillers and additives that are detrimental to one’s health. And, as a general rule of thumb, a healthy protein bar should generally have around 150-200 calories, less than 8 grams of sugar and between 3-5 grams of fiber.
So next time you find yourself down the protein aisle, hopefully you will find yourself better equipped to choose one that is your healthiest option. And remember, if you have the opportunity to do so, whole foods always trump something that is packaged, even if it does check all of the boxes!
Cassie Morell is a NCCPT Certified Coach and Personal Trainer through ISSA, a certified Precision Nutrition coach and has earned a degree in Biology from Chapman University. She also works in the Biotech industry and is a Mom of two kids, ages 11 and 13. As an athlete and nationally qualified Master Bodybuilder competitor, she is able to speak to nutrition and fitness principles that bring successful results to a female body. Cassie shares her experiences and knowledge with her readers in her book, “How to Reset, Reframe and Reshape: A Mother’s Guide to Changing her Mindset About Fitness and her Body. She continues to advocate for women and mothers, helping them understand how they can achieve their best body composition through the principles of optimal fitness and nutrition.