Not all protein bars are created equal, but if you choose the right type, they can be part of a balanced, reduced-calorie weight loss diet. Protein is helpful for weight loss, and these bars are a quick and portable way to increase your protein intake when you’re on the go. They shouldn’t comprise your only source of nutrition, however, or be used to replace multiple meals in a day, as they don’t have all the necessary nutrients for good health.
What to Look For in a Protein Bar
Choose a protein bar with about 200 calories and at least 10 grams of protein and at least 3 grams of fiber. The most nutritious bars have 10 grams of sugar or less and 2 grams of saturated fat or less. The American Heart Association recommends that women limit their intake of added sugars to no more than about 25 grams per day, and men get no more than about 38 grams per day. If you’re just looking for a snack, you may want a bar with fewer calories, however, and these bars should have correspondingly lower amounts of saturated fat and sugar.
Bars that are made mainly with real foods instead of highly processed ingredients are best, and it’s better to avoid those that contain partially hydrogenated oil, soy protein and chicory root. Soy protein and chicory root are inexpensive ways for manufacturers to increase protein and fiber, but these aren’t high-quality ingredients, and partially hydrogenated oils indicate that the bar contains unhealthy trans fats. It’s also better to avoid other highly processed ingredients when possible, such as high fructose corn syrup, artificial sweeteners, fractionated palm kernel oil, and sugar alcohols like mannitol, xylitol, sorbitol and erythritol.
Advantages of Protein Bars
Protein is a vital macronutrient that your body needs in order for it to function at an optimal level. Protein can be found in many food sources such as eggs, cheese, meat, fish, and nuts. But many people appreciate the convenience of protein bars to have as a snack when they are on the go during the day. Protein bars are one option for a great snack that have many dietary and lifestyle benefits.
Protein bars are able to quickly give you the energy you need to get through the day with their carbohydrate and fat content. They also contain essential vitamins and minerals that support and help you maintain proper health. Giving your body the necessary nutrients that are in protein bars can help you get the most out of your workouts. Eating a protein bar prior to working out will give you the steady energy that you need for your entire workout, while also benefitting you after you have finished.
Fitting Protein Bars Into Your Diet
If you’re using a protein bar as a meal replacement rather than a snack, the typical 200 calories isn’t quite enough calories for a meal, so you’ll want to supplement the bar with other nutritious foods, such as a piece of fruit or a serving of vegetables and a single-serving container of low-fat plain yogurt. You could also have a small smoothie along with your protein bar. This should bring the total calorie content of your meal within the 300 to 400 calorie range.
Someone on a 1,200-calorie diet can eat three meals with 300 calories each plus three 100 calorie snacks, while someone on an 1,800-calorie diet could increase the number of calories in each meal to 500 or bump up the snacks to 200 each, making a protein bar a good snack time fit. Your diet should include a mix of fruits, vegetables, whole grains, low-fat dairy, healthy fats and lean protein foods.
Source: Livestrong