Are protein bars actually healthy? Here are 8 of the best options, according to nutrition experts.
Some top-selling protein bars contain emulsifiers and synthetic preservatives - such as polysorbate, carboxymethyl cellulose, butylated hydroxyanisole (BHA), and sodium benzoate - that have been linked to gut inflammation and various health problems. At the same time, plenty of protein bars are laden with artificial sweeteners and sugar substitutes such as erythritol, sucralose and acesulfame potassium that have been associated with a heightened risk of heart disease.
To help you find the healthiest options, we analyzed hundreds of protein bars and interviewed dietitians and nutrition experts. They said that whenever possible, you should always prioritize getting your protein from real food, such as plain Greek yogurt, cottage cheese, hard-boiled eggs, nuts and sliced turkey.
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But it's fine to have a protein bar several times a week for convenience, said Zumpano, especially if the alternative is junk food. 'I would rather someone choose a protein bar over a bag of chips from a vending machine,' she added.
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Here's what you should avoid when choosing protein bars - and better ingredients and brands to seek out.
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Avoid these red flags
Excessive amounts of added sugar
It's okay to eat protein bars that are lightly sweetened with such things as dates and honey, especially if you exercise, said Amy Stephens, a sports dietitian at New York University. Carbohydrates replenish your body's glycogen stores and help your body use protein to build muscle, she added. But you should avoid bars that are loaded with added sugar.
As a general rule, look for bars that have an added sugar content that is less than half the total amount of carbs, Stephens said. If a bar has 20 grams of carbs, for example, then it should contain less than 10 grams of added sugar. If it has more than that, it's best to find another option.
'Fake' sugars
Don't be duped by bars that claim they have little or no sugar. In many cases, these bars are made with artificial sweeteners and other sugar substitutes. 'If a protein bar has one gram of sugar but it's loaded with artificial sweeteners then I would not consider that healthier than a protein bar that has just a little honey or dates in it for sweetness,' said Zumpano at the Cleveland Clinic.
The amount of sugar you'd be cutting from your diet is likely minimal anyway, and research suggests that sugar substitutes may
have surprising side effects. Some have been linked to an increased risk of Type 2 diabetes and cardiovascular disease, said Allison Sylvetsky, an associate professor of exercise and nutrition sciences at the George Washington University Milken Institute School of Public Health. 'That raises the question of whether they really are helpful or not,' she added.
Common sugar substitutes in protein bars include:
Sugar alcohols such as erythritol, maltitol, xylitol and sorbitol.
Artificial sweeteners such as sucralose, aspartame, saccharin and acesulfame potassium.
'Natural' sweeteners such as stevia, allulose and monk fruit extract. These low and no-calorie sweeteners are derived from plants, but that doesn't necessarily mean that they're better for you, Sylvetsky said. 'There's a consumer perception that they're healthier because they're from plants,' she added. 'But there's not much evidence to support that.'
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How to pick a healthier protein bar
High quality protein: Look for proteins such as egg whites and dairy, which may be listed as casein or whey protein. 'These contain all the essential amino acids that your body can't make and that you need for muscle growth,' Stephens said. If you're vegan, look for plant proteins like soy and pea protein. 'These are also great sources of protein,' she added.
At least 10 grams of protein: Choose bars that have between 10 and 20 grams of protein. 'That's a decent amount,' Zumpano said.
Fiber: Eating fiber helps keep you full and satiated, and it nourishes your gut microbiome. Look for bars that have about 3 to 5 grams of fiber per serving, Zumpano said. But the more the better. 'If a bar has more than 5 grams of fiber, that's great,' she added.
Whole food ingredients: Choose bars that are made from 'real food' ingredients such as oats, seeds, egg whites, dates, almonds and peanuts. 'The ingredients should be things that you can pronounce and recognize,' Stephens said. 'If you're not really sure what an ingredient is, it's likely something that's highly processed and that might not be good for your health.'
The healthiest protein bars
1. Aloha protein bars
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These bars are relatively low in sugar, high in fiber and have a good amount of protein. Most of the bars have 14 grams of protein and in some cases as much as 10 grams of fiber. That's roughly a third of the recommended daily fiber intake for adults. The bars are made with mostly simple ingredients, such as almonds, rolled oats, brown rice protein, cashew butter and chocolate chips.
'The ingredients are awesome, and the bars are plant-based,' Stephens said. They're available in at least 21 flavors, including almond butter cup, blueberry, chocolate caramel pecan, and chocolate chip cookie dough.
The Aloha peanut butter chocolate chip bar. These bars are relatively low in sugar, high in fiber and have a good amount of protein.
Rey Lopez for The Washington Post/for The Washington Post
2. TRUBAR
These bars contain 12 grams of protein and large amounts of fiber - up to 14 grams per bar, which is about half your recommended daily amount of fiber. They're relatively low in added sugars compared to other bars, and they're not artificially sweetened. They contain a blend of plant proteins along with such things as almonds, organic coconut and unsweetened chocolate, and tapioca fiber.
3. RXBAR
These protein bars are a favorite among dietitians because they're made from just a handful of simple ingredients that you probably have in your kitchen, such as dates, egg whites, nuts, coconut and other dried
fruit. They contain 12 grams of protein, four to six grams of fiber, and 14 to 17 grams of sugar. While these bars are generally on the sweeter side, their sugar content comes from the dates and other dried fruits - not from table sugar, corn syrup or other added sugars. 'These bars can be great in the afternoon for a quick snack,' Stephens said. 'I like them because they have a moderate amount of protein and ingredients that you can recognize.'
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Another good option are RXBAR Minis, which contain about half the calories and total sugar of the regular RXBARs.
RXBAR's chocolate sea salt flavor. These bars are a favorite among dietitians because they're made from just a handful of simple ingredients.
Rey Lopez for The Washington Post/for The Washington Post
4. All Real protein bars
Each bar contains 12 or fewer ingredients, including grass-fed milk protein. They also have more protein - 16 grams - than a lot of other bars we analyzed. They're high in fiber and contain little or no added sugar, and they're made from real-food ingredients such as peanuts, dates, almonds, cocoa, chicory fiber and coconut. They're available in nine
flavors, and they come in plastic-free packaging, including compostable wrappers.
5. GoMacro
These vegan protein bars contain a lot of nutritious whole-food ingredients, such as organic almond butter, organic rolled oats, organic sunflower seed butter, and a blend of organic plant proteins. They're slightly sweeter than some other protein bars, with around 7 to 13 grams of added sugar per bar. But they also have a decent amount of protein (10 to 12 grams) and fiber (2 to 3 grams) per bar. They're available in 15 flavors, and they're gluten-free.
We recommend their 'Celestial Delight' protein bar, which is made with white chocolate and macadamia nuts. It has one of the best nutrition profiles of any GoMacro bar, with 12 grams of protein, 7 grams of added sugar and 2 grams of fiber.
GoMacro's coconut, almond butter, and chocolate chip bar. These vegan protein bars contain a lot of nutritious whole-food ingredients.
Rey Lopez for The Washington Post/for The Washington Post
6. 88 Acres protein bars
The main ingredient in these bars is pumpkin seeds. But they contain a lot of other wholesome ingredients, including sunflower seeds, cherries, bananas, dark chocolate and cinnamon. Each bar has 12 grams of protein, and they come in a variety of flavors, such as banana bread, dark chocolate brownie and chocolate chip blondie. They're also allergy-friendly: They're vegan, nut-free, gluten-free, and made without wheat, soy, eggs and other top allergens, making them
a good choice for people with food allergies and sensitivities.
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7. Epic Bars
Most protein bars are sweet.
But these Paleo-friendly Epic bars are a good choice for people who want a savory option that's not plant-based. They're made from a handful of whole-food ingredients such as bison, pork, grass-fed beef and venison, along with a variety of spices and seasonings. They're slightly lower in protein than other bars - ranging from about 7 to 13 grams of protein per bar - but they're also fairly low in fat, sugar and calories, Stephens said. One caveat is that some of the flavors are high in sodium. We recommend the Bison Bacon Cranberry and Beef Uncured Bacon + Apple bars, which are among the flavors that are lowest in sodium.
Some other good protein options from Epic are their 'salmon bites' made from wild Alaskan salmon, and their 'snack strips' made from Wagyu beef and wild salmon.
8. Picky Bar protein bars
The Picky Bar company was founded by a group of professional endurance athletes. Their protein bars contain a mixture of plant proteins, healthy fats and complex carbs thanks to such ingredients as nut butters, dried fruit, oats and seeds. Their protein bars have 10 grams of protein, 3 grams of fiber, and 2 to 6 grams of added sugar. They also fit a variety of dietary restrictions: They're vegan and gluten, dairy and soy-free. They come in two flavors: 'Apple Cinnawin' and 'Peanut Chocolate Champ.'
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