Decoding Ingredients: What to Look for in a Quality Protein Bar
Written by Registered Dietitian, Tracy Lockwood Beckerman, MS, RDN
In recent years, the health market has experienced a significant boom. Consumers are eagerly embracing the latest health crazes and anticipating new trends. However, the demand for more protein has remained steady. Brands have created endless shakes, bars, supplements, snacks, and powders for those seeking to add more protein in their diet. However, many products frequently fall short in terms of ingredients, sourcing, sustainability, and quality.
Protein bars have improved in recent years due to competitive innovation and creativity but ingredients remain under scrutiny. Consumers are demanding chemical-free and plant-based options crafted with real food and clean labels. Unfortunately, most products contain fillers, artificial sweeteners, and additives due to our engineered food system.
Additives and preservatives are common in protein bars, making it crucial for consumers to read the nutrition facts and ingredient list. If the ingredient list contains unfamiliar words, it's likely not something you want to consume. A high-quality protein bar should have simple ingredients that you recognize and can easily pronounce. Avoid products with lengthy ingredient lists!
PROTEIN SOURCES AND THEIR BENEFITS
Protein is one of the 3 macronutrients; it’s needed for a litany of functions and processes in the body. It’s vital for both cellular and muscle growth and repair. Thankfully, protein comes from many different sources, such as plants, vegetables, grains, fish, poultry, eggs, and dairy. Whey and casein are the two proteins found in milk and are the most widely studied and researched protein sources. Whey protein benefits span the gamut from muscle growth, lowering blood pressure, and enhancing antioxidant capacity. There are advantages to using casein protein especially before sleep as research has found that casein protein can help increase muscle protein synthesis overnight.
However, the increase in demand for plant-based protein sources has been a noticeable trend in recent years as consumers are looking to support animal welfare and sustainability. Some examples of common plant-based protein sources are pea protein, hemp protein, and soy protein; each contains various benefits such as boosting the immune system, memory enhancement, and anti-inflammation. So what’s the best protein source? It’s simple - find a source that is easy for you to digest. Also, each protein source has a standout nutrient, such as iron, magnesium, or vitamin K, therefore it’s a best practice to consume a variety. That way, you avoid nutritional gaps in your diet.
SWEETENERS IN PROTEIN BARS
A few years ago, the inclusion of sugar, honey, and natural sweeteners in protein bars was almost frowned upon. Consumers were more focused on low-calorie foods and preferred non-nutritive sweeteners. They substituted with zero-calorie options like aspartame, sucralose, or sorbitol to maintain nutrition labels showing 0g of carbohydrates and 0g of added sugar. Sugar alcohols, like xylitol and sorbitol, do not contain calories and don’t cause blood sugar levels to spike which is why they’re desirable for consumers looking to manage their blood sugar levels. These artificial and zero-calorie sweeteners were great short term but they were negatively impacting the brain's ability to function optimally.
When an artificial sweetener breaks down in the gut, the brain desires something sweet. Unfortunately, artificial sweeteners do not satisfy what the brain needs to function optimally and that’s when cravings and sugar urges peek their ugly head. These non-nutritive sweeteners affect the brain activity involved in taste and reward. Although everyone reacts differently, some people may feel less satisfied and ultimately hungry until they reach for more calorie-dense foods.
Even though non-nutritive sweeteners don’t affect energy or blood sugar levels, they do affect the gut microbiome in which they are metabolized. The byproducts of their metabolism, known as metabolites, can impact brain function. While this remains highly individualized, sometimes the ingestion of these types of sweeteners can result in a higher proclivity towards anxiety, depression, and fatigue.
Natural sweeteners such as honey, coconut sugar, maple syrup, and agave nectar are the better choices when it comes to sweeteners. Unlike artificial sweeteners, these natural sources provide the body with useful and helpful vitamins, minerals and antioxidants as well as gut healing properties. Plus, they’re derived from nature, not from a lab, which greatly improves taste. For protein bars, the pure sweetness of honey makes natural sweeteners a better choice compared to the artificial sweetness of sugar alcohols.
OTHER INGREDIENTS YOU SHOULD LOOK FOR IN A PROTEIN BAR
It's also important to consider the fiber content, as both soluble and insoluble fibers help support protein in slowing digestion and keeping you feeling full. Because fiber travels through the gut slowly, it releases good bacteria along the way and keeps our systems regular. By promoting regularity, our digestive systems continue to be a well-oiled machine!
Ensuring that bars contain dietary fiber is crucial for supporting digestive health. Opting for protein bars that contain genuine fiber sources, such as oats and almonds – similar to those used in Kate's Real Food – is an excellent approach to maintaining authenticity in your dietary choices.
Healthy fats in snacks are a pillar in crafting something that will keep you full. Kate’s Real Food Protein Bars also contain almond butter and peanut butter which provide another level of satiety and fullness to a high-quality protein bar. The nutrients that stem from these healthy fats range from vitamin A to vitamin E, both of which help enhance and protect eye health and keep joints healthy. Other fats like MCTs are not considered heart-healthy as these fats are typically derived from dairy products. You should reach for a protein bar made with real, wholesome nutrients, that offer healthy fats because those are the most beneficial to our health in both the long and short run.
Choosing the right protein bar can feel overwhelming, but you can simplify the decision by opting for a Kate’s Real Food Protein Bar. The Peanut Butter Brownie, Snickerdoodle, and Peanut Butter Cup flavors will not only satisfy your nutritional needs (especially when it comes to protein) but also your taste buds!