Finding healthy, nutritious snacks is the best way to stay full, maintain energy throughout the day, and see steady, consistent weight loss. Unfortunately, there are certain supposedly healthy snacks that are actually high in added sugars and offer little to no nutritional value. There is one particular “healthy” snack that experts say is “basically made out of sugar.”
To learn more about this high-sugar snack you should avoid if you’re trying to lose weight, we spoke with Lori Walker, a registered dietitian and recipe developer at Easy Kitchen Guide, and Trista Best, a registered dietitian at Balance One Supplements. They say that even though protein bars may seem like a nutritious snack for weight loss, they’re actually chock full of added sugar, unhealthy fats, and refined carbohydrates which can lead to weight gain. Find out more below!
Protein Bars Are High In Added Sugars
When it comes to unhealthy foods, it doesn't get worse than sugary foods. High-sugar foods are foods that contain excessive added sugar. Consuming excessive added sugar can lead to insulin resistance, diabetes, heart disease, and, on a much smaller scale, weight gain.
Unfortunately, Walker warns that sugar is one of the most popular ingredients in supposedly "healthy" protein bars. The sugar alcohols in protein bars are often used to sweeten this on-the-go meal. The added sugars make protein bars taste more like candy bars than a healthy, weight-loss-friendly snack.
"Protein bars that are high in added sugars provide empty calories with no nutritional benefit. The majority of the calories come from these simple sugars rather than complex carbohydrates or other dietary sources such as proteins or healthy fats," Walker explains. "This will prevent individuals from losing weight since it is easy to consume large amounts of calories without feeling full or satisfied afterward." The added sugars in this snack can also be found in chocolate that some bars have.
Best agrees that the one ingredient in protein bars that you should avoid if you want to lose weight is added sugar. "Many protein bars on the market are marketed as healthy snacks or meal replacements, but they often contain high amounts of added sugar, which can be detrimental to health," she advises. Weight gain isn't even the worst with this unhealthy snack—the added sugar in protein bars can lead to digestive issues like gas, bloating, and inflammation.
"Added sugars contribute to weight gain, inflammation, and an increased risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers. Moreover, high sugar intake can also cause blood sugar spikes and crashes, leading to hunger and cravings shortly after consumption," Best adds. If you consume too much added sugars frequently, you'll start to notice more breakouts and duller-looking skin.
And, protein bars are also made with unhealthy fats and refined carbohydrates which can also increase weight gain. "Protein bars that contain unhealthy fats, such as trans-fats or saturated fats can have a significant impact on weight loss efforts. These types of fats are more difficult for the body to process and can contribute to weight gain as well as an increased risk of heart disease and other health issues," Walker continues.
"Protein bars that are made with refined carbohydrates, such as white flour or white sugar, provide little nutritional benefit and can cause blood sugar levels to spike quickly. This can lead to fatigue and cravings for sugary snacks later in the day, making it harder to stick to your diet goals," she warns.
Instead, Walker suggests that you look for protein bars that are high in fiber, complex carbs, and lean proteins. "The best protein bars for weight loss are those that have high levels of dietary fiber, complex carbohydrates, and lean proteins," she recommends. "These types of bars will provide the necessary nutrients to help keep you energized throughout the day without providing too many calories or unhealthy fats." Plus, she says that you should look for protein bars that contain natural sources of sugar like honey, maple syrup, or dates.
The high fiber and lean protein content will help slow down digestion to keep you feeling fuller longer and satiate your hunger. The complex carbohydrates help you get the energy you need to lose weight while the natural sugars can satisfy your sweet tooth without unhealthy refined sugars that can add pounds.
The Bottom Line
At the end of the day, even though protein bars may seem like a healthy snack for weight loss, they are actually rich in added sugars which can cause inflammation, increase your insulin resistance levels, and even ultimately lead to weight gain. So, it's best to cut out all sugary foods as much as possible, and protein bars are a great place to start. Walker concludes, "When looking for the best protein bars for weight loss, it is important to read labels carefully and choose those with lower calorie counts, no added sugars, healthy fats, and complex carbohydrates." Will do!
