Protein bars: good guys or bad guys? – GOOD SHAPE

Protein bars are a popular snack that many people enjoy as a quick and convenient way to add protein and other nutrients to a busy, active lifestyle.

Given the wide variety of them on the market, however, it is important to know that they are not always good options for healthy eating. With that in mind, we’ve put together a guide to protein bars and listed the best ways to incorporate them into your lifestyle.

PROTEIN BAR NUTRITION

The nutritional composition of protein bars can have a very significant difference between brands, flavors and, mainly, ingredients present in the recipe, since they can be made from dates, dried fruits, nuts, seeds and whole grains like oats or quinoa .

According to the US FoodData Central system, the average protein bar contains 5 to 10 grams of fat, 25 to 35 grams of carbohydrates and 5 to 10 grams of fiber.

In addition, many are also good sources of micronutrients such as calcium, B vitamins, potassium and iron.

However, the bars also contain large amounts of calories, with added sugars and unhealthy sweeteners such as high fructose corn syrup, which adds excess fructose to the diet and can increase the risk of fatty liver, obesity and diabetes when consumed in large quantities.

“Protein bars are not low calorie: most have between 170kcal and 200kcal in 40g of product, while the 40g creamy dulce de leche has 135kcal. satiety”, points Larissa Durannutritionist, from Amparo, São Paulo.

“When consumed also as a replacement option for sweets, therefore, the exchange is not worth it”, he adds.

As for the protein source, some bars use yogurt powder, milk, egg whites or dairy proteins such as casein and whey, while others use plant sources such as soy, peas, brown rice, nuts and seeds.

POTENTIAL BENEFITS OF PROTEIN BARS

Protein bars can be a simple, nutritious, ready-to-eat snack. They come in a variety of flavors and generally last a while, making them a convenient item to keep on hand.

If you’re looking for something for an afternoon snack, a well-filled bar with a reasonable amount of protein and high-quality ingredients can be a practical option.

The protein and carbohydrate content of protein bars can also make them a good choice for a pre- or post-workout snack, which can provide an energy boost for exercise or help with later muscle preparation, according to a study reported in the National Library of Medicine, United States.

What’s more, some protein bars are a good source of dietary fiber, which is important for digestive health and can help you avoid overeating between meals. Finally, some products are good sources of calcium, iron, magnesium, potassium, phosphorus, vitamin E and B vitamins.

Many people look to protein bars to help with weight loss. Some studies also shared by the National Library of Medicine indicate that high protein diets support healthy weight loss to a greater extent than those that contain a standard amount of protein.

This is likely due to protein’s satiety effects, which can reduce appetite and help prevent overeating.

For this, however, it is also necessary to associate the consumption of bars with a balanced diet and the practice of regular exercises.

To gain weight, you must consume more calories than you burn in a day. If this is the goal, bars can also be a useful addition to your diet, as many of them are high in calories.

Still, even when your intention is to gain weight, opt for those that provide healthy ingredients, rather than those with added sugar and additives.

Protein bars are often seen as a quick way to replace a meal, especially breakfast. While the product can’t compare to a breakfast made with a variety of healthy foods, some can work just fine – without becoming routine.

“The bars are suitable for quick snacks or when there are no more natural options, since they contain proteins, carbohydrates and fats, and generally provide a lot of satiety”, explains Larissa.

“A good example would be taking it with you on a day when you’re going to spend hours away from home, without many complete meal options. In that case, it would be a great option, as it will offer the three macronutrients (protein, carbohydrate and fat) to give your body energy”, he adds.

It is worth mentioning, however, that the ideal in these cases is to choose options without added sugar or hydrogenated oils.

If you are a very active person with a lot of muscle mass or looking to gain muscle, adding more protein to your diet can help your efforts.

In fact, the American College of Sports Medicine in the United States recommends that endurance and strength athletes consume 0.54 to 0.77 grams of protein per 1.2 to 1.7 kg of body weight.

This is because protein supplementation can increase muscle mass and performance when the overall level of physical activity and diet are adequate.

DISADVANTAGES AND PRECAUTIONS

In addition to the high calorie factor and the addition of unwanted ingredients, such as sugars and sweeteners, it is always worth remembering that protein bars are processed foods, with a very long list of ingredients!

“The consumption of this group in our diet should have a minimum participation”, warns the nutritionist.

Another point is that while the fat in some products comes from whole nuts and seeds, others use highly processed vegetable oils like canola, peanut or soybean oil.

So if you’re eating protein bars just for the protein, remember that most people eat more protein than they need. Therefore, you may also already be getting enough of this nutrient.

“A common incorrect use of the protein bar is the replacement of whey protein. Considering that a 30g dose of the concentrated product has around 20g to 25g of protein, has practically no fat and has a maximum of 5g of carbohydrates, replace it with the protein bar (which in 40g of product has less
protein and more fats and carbohydrates) in addition to a much longer list of ingredients, it doesn’t make any sense”, warns the nutritionist.

Furthermore, it is important to point out that consuming too much protein not only does not benefit your health, but in some cases it can be harmful – a fact scientifically confirmed and published in a study.

According to research, eating more protein than the recommended daily allowance – which is 0.36 grams for every 0.8 grams of body weight – was associated with an increased risk of cancer, heart disease and bone, liver, and kidney disorders.

However, it’s important to remember that some people, including athletes, pregnant women, nursing mothers and individuals with certain chronic illnesses, need more protein daily than the general population – that’s why it’s important to consult a nutrition professional!

“Consumption of the protein bar is only indicated sporadically, as it has a huge list of ingredients and may not bring many benefits. In short, it’s just a practical snack for rare occasions. Therefore, I do not encourage daily consumption. Skimmed milk with a dose of whey and a portion of oats or fruit, for example, is a much more nutritious option with fewer additives”, concludes Larissa.

PROTEIN-RICH FOODS

What foods are rich in protein? | (jcomp/Freepik/Playback)

If you’re looking for other ways to get more protein-rich foods in your diet, here are some ideas:

– Raw nuts and seeds;
– Cheese;
– Boiled eggs;
– Nut and seed pastes;

– Unsweetened yogurt;
– Animal or vegetable protein milk;
– Cottage cheese;
– Beans and lentils;
– Tofu;
– lean meats and fish;
– Certain whole grains.