Fitting seamlessly into our modern-day lifestyles and ticking the high protein box, these convenient and filling snack bars are an easy, on-the-go option whether you’re rushing to work, travelling a long distance or a keen gym-goer.
That said, there’s a huge variation in the nutritional contribution between brands and these convenience products shouldn’t be used as a replacement for healthier, whole foods.
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What is protein?
Protein is one of the three macronutrients, along with fat and carbohydrates, that we need in larger (macro) amounts. It’s a key component of our muscles, bone, skin and hair and plays an important role in metabolism and our immune defences.
We need to eat protein every day, because the body can’t store it in the same way it can stockpile fat and carbs. Prioritising protein is not just a fashionable way to eat, it helps keep us fuller for longer, can reduce cravings and may help us meet our weight-loss goals.
How much protein do I need?
This is unique to you and will depend on factors like your age, weight, gender, health and activity levels. The UK guideline or reference nutrient intake (RNI) for protein is 0.75gram per kilogram of body weight.
This figure is often misrepresented as an optimal intake, but that’s not the case; the RNI is the minimum amount needed and is based on an average, non-active adult. This means, for most of us, including the elderly who are susceptible to sarcopenia (muscle loss), it’s unlikely to be enough.
Other guidance suggests that on average men should eat about 55g and women 45g of protein per day – that’s about two portions of meat, fish, pulses or tofu.
If you eat too much protein, it’s generally considered safe up to twice the RNI, but eating excess protein consistently may put pressure on the kidneys and be a problem for those with a pre-existing kidney disease. Moreover, there’s no additional benefits gained from eating high levels of protein consistently.
Who needs extra protein?
Pregnant and breastfeeding women, athletes, people recovering from illness or injury and the elderly need additional protein to support their muscle mass, aid muscle recovery and meet their specific needs.
But can protein bars fill this gap? Protein bars can help curb cravings, fuel a work-out and support muscle recovery after a strength session, but don’t forget – despite their good-for-you image, they fall within the category of an ultra-processed food (UPFs).
This is because they include ingredients that have been engineered away from their natural state and they also contain additives such as emulsifiers, sweeteners and preservatives. High intakes of UPFs have been associated with an increased risk of heart disease, obesity and type 2 diabetes.
Are protein bars healthy?
The nutritional contribution of protein bars varies hugely, with some formulated using whole-food ingredients such as oats, nuts and dates, while others use syrups and flavourings, leaving them more akin to confectionery. So, to make a savvy choice you should ignore the marketing strap line and go straight to the ingredient list and nutritional information on the back of pack.
If you do include these snacks in your diet don’t allow them to replace wholefood protein sources, such as eggs, cottage cheese, beans, nuts and seeds. Used occasionally, and as part of a varied, balanced diet based on whole foods, protein bars can be a strategic choice, especially when you’re short of time and racing around all day.
Check the nutrition label on the back of pack and ensure your chosen bar contributes at least 10g of protein, 3– 5g of fibre and 7g or less of sugar per serving.
Top image credit: Getty
