Protein is an essential component of any healthy diet, but it can be difficult to fit enough of it into your meals. When seeking protein sources that don’t pile on calories or are easy to eat on the go, many people reach for protein shakes and bars. In some cases—and in moderation—these meal replacement bars can be an easy way to up your intake, stay satisfied, and fuel your days. However, not all protein bars are created equally. Highly processed options might even derail your weight loss efforts when consumed excessively.
We spoke to Dr. Farhan Abdullah, Board-Certified Internist, Medical Director of Magnolia Functional Wellness to learn about two types of bars that could be putting your health at risk because they’re loaded with sugar and additives. He warned against keto bars and protein bars that are glorified candy bars. Find all of his expert insight and learn about the risks of both below.
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1. Highly Processed Keto Bars
A low-carb, keto diet is highly popular for individuals looking to lose weight these days. Naturally, there are many products tailored to suit people following this regimen, including an array of low-carb bars. However, Dr. Abdullah warns that low-carb "keto" protein bars are often full of sugar and artificial fibers.
"They usually include ingredients such as maltitol, sorbitol, or isomalto-oligosaccharide," he says. "Also included will be chicory root fiber or inulin to increase the fiber content." Essentially, even though these bars may include less sugar than alternatives, they can still stimulate a similar insulin response. "Many patients report feeling extreme digestive discomfort after consuming this type of bar," he says.
You're better off sticking to whole, high-fiber foods.
2. Sugary "Fitness Bars"
If you're hitting the gym, you may reach for high-protein "fitness bars" to fuel your workout and keep calories low. And it's only natural that the ones similar to candy bars are the most appealing, and often the tastiest. But it might not be surprising to hear that they're typically not the best for your health. Dr. Abdullah says these are "merely candy bars with extra protein."
"Candy-type bars with 15-20 grams of protein and 15-25 grams of added sugars/syrup will be metabolically identical to consuming a dessert," he warns. Yikes!
The dangers of ultra-processed protein bars
It's tempting to reach for protein bars in place of whole foods when you're in a pinch, but the downsides often outweigh the benefits.
"These types of bars will lead to metabolic problems associated with blood glucose imbalances, increased food cravings, and poor ability to regulate appetite due to their inability to produce balanced satiety signals," Dr. Abdullah says. "Additionally, there are many potential negative effects to your gut when you consume regular amounts of sugar alcohols. When sugar alcohols reach your large intestine, they will ferment and may result in bloating, cramps, and changes in your bowel movements."
Ultimately, regularly consumption of ultra-processed bars can be counterproductive to weight loss goals. Luckily, there are many great high-protein alternatives. Dr. Abdullah recommends hard-boiled eggs, fresh fruit, Greek yogurt with a bit of honey, and nuts "for sustained energy levels and improved satiety."
Yum!
