How to choose good protein bars: 5 signs that the bar deserves to be eaten

Can’t decide if your favorite protein Does the bar benefit? You are not alone. Variety of choices can confuse anyone. Therefore, we are in collaboration with nutrition experts have compiled a list of what should be know when making another purchase.

So, the first thing you need to know about when studying a storefront with a variety of protein bars looking for the right one:

• Not all protein bars are equally healthy.
• 5 rules for determining a good protein bar
  • Rule number 1: In a good bar, sugar does not stand in the composition on first place
  • Rule number 2: In a good protein bar contains at least 10 grams of protein
  • Rule number 3: Sugar content below 15 grams
  • Rule number 4: Watch out for sugar alcohols
  • Rule number 5: Look for protein bars with less than 400 calories

Not all protein bars are equally healthy.

And to be honest, most label bars “healthy” have more in common with chocolates than with a handful of cabbage or a protein shake.

This is a healthy food industry where it’s a lot easier to slap. words on the label than you know, in reality give you what necessary.

But instead of letting you give up on marketing methods (they are applied in every business and to every product), we want to simplify your life. Because in the market many good protein bars are presented.

We are here to make it easier for you to distinguish a worthwhile purchase from a dummy.

This does not mean that you have to get a doctorate. sciences in the field of nutrition. Just stick to these five rules and Whichever bar you choose, you can be sure that you don’t spent your time (and calories) on lousy candy.

5 rules for determining a good protein bar

Rule number 1: In a good bar, sugar does not stand in the composition on first place

This rule sounds obvious, but that’s why it is so important:

1. Most people do not study the real composition. They simply View the number of calories and protein.
2. Most people don’t know what the component’s location is in composition reflects its quantitative content in the product. If sugar is the very first, it means that it contains more than any other ingredient.
3. Sugar has many different names, so it’s easy to be deceived. Standing in the first place in the list of ingredients is dextrose (glucose), high fructose corn syrup, maple syrup, honey, agave nectar or turbinado (brown sugar), all mean sugar.

And, if it looks like a bar made from whole foods isn’t think that it has less sugar than sweets.

“Even if nuts and raisins are visible through the packaging, the bar may be sugar coated “says Valerie Goldstein, registered nutritionist. “It looks like a handful of nuts and therefore looks very innocently. But even these “healthy bars” must be something bonded. And usually it’s sugar syrup. “IF YOU WANT TO BE SURE, THAT THE BAR IS REALLY USEFUL, BASIC INGREDIENTS IN IT SHOULD BE THE PROTEIN SOURCE, FRUIT OR VEGETABLES, OR SOURCES USEFUL FAT, FOR EXAMPLE, NUTS.

Proteins, fats and carbohydrates, when consumed with fiber (found in fruits and grains) are digested more slowly than simple sugars, so the feeling of satiety lasts longer. This means that you do not need sugar to be energetic; you just need a good source of energy.

The benefits of having good “essential” ingredients (protein, fruit / vegetables or a source of healthy fats) is part of what distinguishes a good protein bar from snacks.

These nutrients also have a beneficial effect on your weight and waist.

From every 10 grams of fiber eaten, the amount of fat in Your belly area will decrease by 4%. According to 2013 studies, monounsaturated fats such as nuts, seeds, olive oil and oily fish help people lose weight. AND A review of research published in Nutrition in 2015, showed that people on a high diet protein, have lower BMI and lower volumes waist.

Rule number 2: In a good protein bar contains at least 10 grams of protein

This rule follows from what should be obvious. “if”.

If you use a bar as a protein supplement or meal replacement, you want to get at least 10 grams squirrel, and ideally, even more.

“The most important thing I say to people is,” Understand how you plan to use the bar, “says Anthony D’Orazio, Director of Nutrition and Physique Complete Human Performance “If I want to find a complete protein replacement, I need to a protein content of about 20 grams. ”

This means that the first in the list of ingredients will be more likely just go source of protein. Whey Isolate, Casein, Peas or egg white – any of them will be a first-class option.

Soya chips appear on many labels and are “counted” proteins, but they are not the highest quality source. Therefore, if “soya chips” are in the first place, even if in a high protein bar is probably not the best the best choice.

If you do not use the bar as a protein supplement, then You can choose an option with a lower total amount of protein. On the in fact, D’Orazio sometimes complements his breakfast bar with higher in fat and carbohydrates than protein. Why?

“I use it as a quick source of healthy fats.” – says D’Orazio. “The main ingredients are familiar to everyone peanut butter and oatmeal. ”

Rule number 3: Sugar content below 15 grams

Remember, we said that many protein bars are just sweets disguised as something good for you?

Here is the proof itself.

Did you know that in the Gatorade Whey Protein Bar contains 29 grams of sugar? And in CLIF Builder Bars for 1 gram more sugar (21 g) than protein (20 g)? Compare it with the Met-RX Big 100 Colossal bar. A lot of protein (30 g). But at the same time 400 calories and 32g Sahara.

What is the price?

Before you worry about sugar, know that it’s not like that a terrible villain as they expose him. And there are many excellent bars (RX Bar comes to mind) in which there are more than 10 gram. What’s the catch? If the sugar content in the bar is more than 10 grams, most of them must come from fruits or other natural sources such as lactose.

Why is natural sugar better?

Lactose from dairy products and fructose from fruits, like everyone else sugar, contain 4 calories per gram. But unlike refined, natural sugars go along with others nutrients that you get from fruits or dairy products such as vitamin C, potassium, calcium, vitamin D and other elements that help your functioning organism.

Good protein bars are often nutritious. substances in their composition. This is exactly what makes it possible to distinguish healthy candy bar. Refined, Added Sugars do not carry any additional nutrients with them.

They can also harm you in the long run. According to a 2014 study published in the Journal American Medical Association: Internal Medicine, Risk die from heart disease in people receiving more than 21% their daily calorie intake of added sugars, twice as high compared with those who receive from them only 10% of their calories.

Rule number 4: Watch out for sugar alcohols

Sugar what?

No, there is no alcohol in the bars. Sugar alcohols are a category artificial sweeteners.

They are known as xylitol, sorbitol, isomalt and glycerin. You find them in all products labeled “sugar free”. And u for many people, they can cause stomach problems, depending on reactions to them.

“This is purely individual. I personally do not have problems with by them, but other people may have difficulty with digestion, ”says D’Orazio.

As with whey concentrate, you need to Pay attention to how the ingredient affects you. If instead of feeling full from the bar, you have a desire for more it feels like you have to run to the bathroom, you want to stay away from him.

Rule number 5: Look for protein bars with less than 400 calories

It is understood that good protein bars are used in quality supplements – what you use to strengthen the weak places in your diet like protein powder or multivitamins. They are designed to provide nutritious substances, proteins or calories not received from the rest your diet, or if you were busy and missed a meal food.

When a bar contains 400 calories or more, it’s more calories than you would get by eating Voper, a burger from Jr or half Chipotle plates And the bar is not necessarily “more useful”, than these options.

For example, some popular bars contain 200 calories from which you get only 6 grams of protein, but an egg, hard boiled will give you 7 g! And it has less than 80 calories. Therefore, if you have a chance to eat a full meal, eat it. But of course, this is not always possible.

“You may find it difficult to carry food because the place and there’s no refrigerator, ”says D’Orazio. In such cases Bars offer you some benefits. “Their serving is easy check and they are pre-measured. They provide the kind of food you don’t get in fast food. (But even in this case the 400 calorie rule is still good reference point.)

“It’s hard to overeat if you only have what you need with you.” If you plan to eat two bars, and you will take with you only 2 pieces, they can be used as a tool, for self-control. You control your consumption with mobile product. ”