There are times when we need a convenient pick-me-up to get us through a busy day, to tide us over between meals, or to give us energy after an intense workout. So, is it any wonder that protein bars have become so popular for an on-the-go boost of nutrition? Unfortunately, not all protein bars are created equally and with the misleading marketing surrounding them, it can be tricky to figure out which ones are actually healthy for weight loss. The key is hidden in the ingredients list!
To learn more about the worst kind of protein bars for weight loss, we spoke with Lori Walker, a registered dietitian and recipe developer at Easy Kitchen Guide. She warns that the worst protein bar ingredients that make weight loss so much harder are those with high levels of added sugar, unhealthy fats, and refined carbohydrates content because these types of bars can contain as many as 500 calories per bar. That’s more than a full meal. Yikes! Find out more below.
READ MORE: The One Ingredient In Protein Bars You Should Avoid At All Costs If You Want To Lose Weight
Protein Bars With A High Sugar Content
One type of protein bar that Walker warns against are those high in unnecessary added sugar. Unfortunately, this is probably one of the most popular ingredients in unhealthy protein bars so they end up tasting more like candy bars. Sugar alcohols like xylitol, sorbitol, and mannitol are often used to sweeten protein bars. However, this can stall weight loss plans.
"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." Not only can these added sugars cause weight gain, but for some people, they can lead to digestive issues like gas, bloating, and inflammation. No one wants that!
Protein Bars Full Of Unhealthy Fats
Next, Walker notes that protein bars made with unhealthy fats can be detrimental to weight loss plans. Many protein bars are heavy in saturated fats, offering half or more of that daily recommended amount. Power Crunch Protein Energy Bars have 7 grams of saturated fats. That's more saturated fat than a glazed donut from Krispy Kreme!
"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," she emphasizes. Consuming too much saturated fats like those found in some protein bars can also raise "bad" low-density lipoprotein cholesterol in your blood. This can increase your risk of heart disease and stroke.
Protein Bars Made With Refined Carbohydrates
Finally, protein bars that are made with refined carbohydrates can lead to weight gain. Refined carbohydrates, also called bad or simple carbohydrates, are refined sugars and grains that have been stripped of all bran, fiber, and nutrients. So, protein bars made with refined carbs are digested quickly and considered to be "empty" calories. They also have a high glycemic index which can lead to extreme spikes in blood sugar and insulin levels after meals.
Warner warns, "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." Noted!
The Bottom Line
Now you know what kind of protein bars to avoid. So, what kind should you look for instead? Walker has some suggestions.
"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. Additionally, look for bars that contain natural sources of sugar such as honey, maple syrup, or dates instead of added sugars."
The high fiber content can help slow down digestion to keep you feeling fuller longer. And, the complex carbohydrates provide you with the energy you need to lose weight. Lean proteins also help you feel satiated longer while also supporting muscle growth for exercise. And, natural sugars can satisfy your sweet tooth without unhealthy refined sugars that can cause weight gain.
And, as a final note, Walker tells us, "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. Additionally, look for bars that are high in fiber as this will help to keep you feeling fuller for longer periods of time. Finally, always consult with your doctor or registered dietitian before starting any new diet program."
