As a professional in health care, I’m always going to say one thing, when it comes to adding any nutrient, including protein, and it’s pretty simple: real food first! I totally understand our busy lives leave us wanting something filling when we’re on the go. That’s when we might see a protein bar and think it’s a solution.
Tap the brakes. There are many other high-protein snacks that are real food. Examples abound:
- Low-fat cheese sticks
- Grass-fed beef or turkey sticks, like Chomp-brand products
- Nuts and seeds, peanut butter or hummus
- Non-fat plain Greek yogurt or low-fat cottage cheese products
Anytime you’re thinking “snack with protein” you can best balance it with carbs. Try things like:
- Fruit, such as grapes, apple slices or fresh pineapple chunks
- Whole-grain crisps and crackers, especially those that are baked without added fat and sugar
- Air-popped popcorn and equivalents, like roasted chickpeas and other nuts
You can also add veggies, so that fiber goes up and that “full feeling” comes sooner.
You’ll see less spikes and valleys in your energy and hunger when you work these into your snack routine, too.
Are Protein Bars a Healthy Part of Your Diet?
It’s easy to see a protein bar and think it’s a better choice compared to some other snacks (like candy bars.) Again, tapping the brakes here is smart. Here’s why:
- Most protein bars have added sugars or sugar alcohols you don’t really need.
- You should try to keep added sugars low; less than 10% of total daily intake.
- Sugar alcohols are not technically considered “sugars” but they are sugar-based, and they contain calories and influence blood sugars.
- One issue with sugar alcohols is how they pull water from your digestive system. This can cause upset stomach or diarrhea.
These products also pack lots of sodium; for heart health, that’s not a good thing.
Can I Use Protein for a Meal Substitute?
I would also warn against using these as meal replacements. These products don’t contain enough calories, protein, carbs or fiber to replace a balanced meal.
Meals are your chance to get a variety of nutritious components; no bar, no matter how good, can contain everything that you get in a meal.
Online resources abound for reviews on supplements and health aids, including protein bars. Make use of them and consider your options. It’s important to remember that the FDA does not regulate supplements, which means the actual content of the product may not match the amounts on a label.
In short: stick with real/whole foods. Work products like this into your diet rarely – or leave them out altogether.
Learn more about Avera nutrition services.
By Emily Song, RD, LN, Clinical Dietitian at Avera Sacred Heart Hospital
