The truth about protein bars

Are protein bars really healthy? We investigate

Protein bars, aka energy bars, appear to let you have your snack and eat it, too. They pack in stomach-flattening ingredients and often taste like cakey treats. Bonus. Or not?

“A lot of bars harbour stealth ingredients –some even have more kilojoules than a bar of chocolate,” says dietitian Samantha Heller.

So how can you tell if your snack is supporting or sabotaging your health? Choose one that has no more than 420 to 840 kilojoules and contains these good-for-you ingredients:

Protein

Many bars are formulated for athletes as a quick way to deliver the protein they need to build muscle, which is why this super-nutrient is the star ingredient in most brands. It also feeds the kilojoule-burning furnace known as your metabolism, and it helps between-meal hunger because it’s digested more slowly than other nutrients.

LOOK FOR at least six grams. Research in The Journal of Nutrition suggests whey, a dairy-derived protein, may have a slight advantage over other forms of protein when it comes to body sculpting. Also, according to the study, whey can help blast stomach fat and reduce overall body weight.

READ MORE Protein bars: tried and tested

Carbohydrates

They cop a bad rap, but carbs provide you with quick energy and replenish lost glycogen (stored sugar that fuels exercise) after a tough workout. They also play a role in insulin secretion, which helps your muscles soak up the amino acids they need to repair and rebuild themselves.

LOOK FOR whole grains and dried fruit (35 grams or less of total carbs, of which no more than 19 grams should be from sugar). Steer clear of tough-to-digest sugar alcohols,
which Heller says can lead to stomach issues.

Fat== If you want your thighs to be fat-free, your bar shouldn’t be. A little healthy fat is what helps boost the bar’s flavour, and will also help keep you feeling full, claims Heller.

LOOK FOR heart-healthy unsaturated fats that come from nuts, seeds and peanut butter (eight grams or less). They will satisfy without clogging your arteries the way many saturated fats do.

Fibre=== Considering that most of us only get about 15 of the 25 grams of fibre we need each day, sneaking in a few extra grams can help fill the void and your stomach. Because your body can’t digest fibre, it helps you feel full.

LOOK FOR up to five grams of any kind. Most bars don’t identify the type of fibre they contain, but many have some combo of insoluble and soluble fibre, both of which get things moving in your digestive tract.

Vitamins and minerals

The back of a wrapper can read like the label on a bottle of multivitamins. Confusing much? Many bars are rich in antioxidants and contain important nutrients like potassium, iron, folate and vitamins A, C and D.

LOOK FOR calcium. This essential mineral is critical for bone health and muscle function; read: it can enhance your workout and may help torch fat and prevent stress fractures.

READ MORE: 29 fibre foods to help you slim down