Protein Bars … Friend or Foe?

The answer to the question above is obvious to many of us.  Protein bars are more than likely more foe than friend.  But are there acceptable options?  My local grocery store has a huge section filled with “protein” bars.  When I look at the nutrient content, I think many of them should be renamed as “sugar bars”.   While I like having the option to grab a protein bar as a way to start the day if I’m running late, it has to be the right kind.  I think this is worth some time and effort.  When shopping for a protein bar, I start by looking at the back where the nutrients are listed.   To be a true protein bar, I look for the following:

            Sugar Content            Under 10 grams per bar (but no artificial sweeteners please)

            Protein Content          Over 12 grams per bar (the more the merrier)

            Fiber Content              Over 5 grams per bar (more is better here as well)

            Added Ingredients      As few as possible.

            Ingredients with more than 10 letters … maybe none?

            Ingredients I have no clue what they are … definitely none.

My current brand is the IQBAR Brain and Body bars.  This is the only thing I’ve found that actually claims to have brain health benefits.  (More on that topic in another blog.)  Here’s what I like about the IQBARS.  They come in a wide variety of flavors including chocolate sea salt, peanut butter chip and lemon blueberry.  If you want to try this brand, order the variety pack which has 7 flavors.  They are lower in calories than most other protein bars I’ve looked at.  They are plant based and high in fiber.  Some protein bars have high dairy content so if you’re sensitive to dairy, the IQBAR can be helpful because it uses pea proteins and nuts as its sources of protein.  The flavor of these bars is OK but not sensational and the texture can take a little getting used to.  One added benefit of this particular kind of protein bar is it contains a prebiotic blend that can help with digestion. 

The ingredient list on the IQBARS includes Lion’s Mane, Magnesium and Vitamin E. These all claim to be helpful to brain health.  I just didn’t want you to think I ignored or missed that factor.  When I saw Lion’s Mane, it did make me stop and look further but I’m satisfied with what I’ve learned.  This ingredient can interact with blood thinning medication, so if that’s a concern for you, move on to something better for you personal situation.  On the positive side, my research on Lion’s Mane shows several important potential benefits for women.  I’m going to ask an expert to write a blog for us so watch for that in the future. 

In the past I’ve used KIND Bars as a fast snack with some protein.  A few years ago, when they first came out, I think they were better.  The ratio of nuts to chocolate and sugar was healthier.  In recent years, that has changed and I no longer eat them.  I like them, I just don’t eat them.

Another brand that I’ve found to be helpful is RXBar.  If you want simple ingredients with minimal processing, I think it will be hard to beat this brand.  For example, their Chocolate Chip flavor has 3 egg whites, 6 almonds, 4 cashews, 2 dates, and “no B.S.”.  That’s it.  They have some variety in their flavors and if you like a snack with good “tooth”, this will be a hit.  When I say “tooth”, I mean exactly that.  You will want to check your smile in the mirror and have a toothpick handy when snacking on an RXBar. 

On my list to check out are the following brands:  ALOHA Organic, NuGo Smarte Carb and No Sugar Company Perfec Protein + Fiber Bar.  One thing I should mention in my search for a good protein bar is that I have excluded all bars with high potassium content.  I have hyperkalemia which means I need to monitor my intake of potassium pretty carefully.  If this isn’t an issue for you, your own search can include other options.

One more factor to consider is whether your protein bar of choice has sugar alcohol added.  Have you ever had a bar only to feel bloated or like it wasn’t digesting well?  If it has ingredients like erythritol, maltitol or xylitol, these have been shown to alter your gut microbiome and glucose metabolism…and not in a good way.  Perhaps it’s time to move on to another choice. 

Frankly, it has been a lot of work looking for a protein bar that is healthy.  I think I still have more work to do.  Maybe I’ll just make my own??  Have you tried that?  I’d love to hear the result.

NOTE TO SELF – Even though it has peanuts, Snickers does not qualify as protein bar.  ☹️