As is frequently the case with consumer products, you have a wide variety of quality options to choose from. This holds for protein bars as well. While this is the case, affordability and bright, colorful packaging with a stunning design are not the most important criteria for selecting a quality protein bar.
There are plenty of other factors to pay attention to, with the common ones being;
Protein content
Protein is the primary macronutrient in protein bars. Their proportion is typically higher than that of conventional bars or other sweets. To be considered a protein bar, the bar must naturally have more protein than carbohydrates and fat.
According to EU rules, a bar must contain at least 12% protein in its total energy content to be classified as a protein source and bear the term protein or protein bar.
For example, the packaging frequently indicates that a bar includes protein. To give you an idea, if a protein bar has 400 kcal per 100g, it must contain at least 12g of protein. A 50g bar has only 6g of protein.
For a bar to be considered high in protein, at least 20% of its calorie content must come from this macronutrient. For instance, the fact that it is abundant in protein can also be found on its packaging.
To give you an idea, a protein bar would need to have at least 20g of protein in the same quantity if it had 400 kcal per 100g. That would be 10g of protein for a 50g bar.
Protein content is one thing. But just as crucial are the protein’s origin and the related amino acid composition. This affects how your body will use them, such as whether the amino acids will be used for muscle building or mostly for connective tissues.
The protein’s place of origin affects how well the body absorbs and uses it.
The best option for most people are built protein bars made mostly of milk protein, which offers a wide range of amino acids. This works excellently if you are not vegan and do not avoid any protein sources. If you are vegan, you can consider a protein bar made from whey protein.
The Calorie Content
Protein bar calories can be thought of as fuel, and how much you require depends on a number of variables, such as your age, size, and degree of exercise.
Your calorie requirements are larger while you are exercising hard than when you are working in an office. Generally speaking, you should select snacks with at least 150–300 calories.
Along with the overall amount of carbohydrates, you need to also pay attention to the amount of sugar in the protein bar. Your goal will determine the ideal sugar proportion you should go for.
For instance, you might not be too concerned about higher sugar content if you’re attempting to gain weight and want to have a protein bar as a quick snack before working out.
A lower sugar level is a smart choice, for instance, if you’re having a bar at work during the day and want it to provide you with steady energy and keep you fuller for longer.
This is also consistent with the World Health Organization’s (WHO) recommendation to decrease the daily allowance of added sugars from 10 to 5 percent of total energy consumption.
This would result in a decrease from roughly 62g to 31g for an individual with a consumption of 2500 kcal.
You should know the source of the carbohydrates as well as their quantity. You don’t want a sugar-filled protein bar that doesn’t contain complex carbs to satisfy your hunger, do you?
Simple sugars provide a pleasant taste, but they shouldn’t account for most of the bar’s carbohydrate content. Among them are fructose, glucose, and glucose-fructose syrup.
Complex carbohydrates provide you with longer-lasting fullness because they are released gradually. These include, for instance, different types of oats, flour, or starch.
Although they have a lower energy value than carbs, polyols, and polyalcohols share a similar structure. The main benefit is that they don’t cause dental decay. Among these are erythritol and maltitol, which are calorie-free and found naturally in fruit.
While this is the case, some people may experience digestive issues due to high levels of maltitol, which are hard to absorb with a typical diet. So, be cautious when making the purchase.
The amount of fat
While a diet rich in protein is fantastic, don’t ignore other nutritional sources such as fat. Fat is an essential ingredient that helps the body consume vitamins and minerals, create healthy cells, and promote satiety.
The secret is to steer clear of processed trans fats like partly hydrogenated oils and instead look for full, natural sources like nuts and nut butter.
About 5–10g of fat are included in one smaller 60g protein bar, which is quite OK. However, the fat content will be higher at the expense of carbohydrates, which is rather usual if you’re purchasing a bar made for a certain eating plan, like the keto or low-carb diet.
As mentioned, you must evaluate the protein bar’s purpose and expectations before selecting a certain fat content.
A lower-fat protein bar might be a better option for you if you want to have one after working out and want to maximize your protein absorption.
You also should choose a lower-fat bar if you are attempting to reduce weight and the bar’s calorie content is an issue.
You don’t need to be concerned about a slightly increased fat content if you want a bar that is as full as possible.
Of course this should come as no surprise to individuals on a low-carb or ketogenic diet who should go for bars with a higher fat content rather than ones with a lower carbohydrate content.
Parting shot
These are the tips to consider when you are choosing a protein bar. Even if a bar is loaded with nutrients, it won’t get you very far if you don’t want to eat it. This calls for you to choose a tasty bar that becomes a little treat you eagerly anticipate.
Thankfully, there are many tasty protein bars in the market to choose from.
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