We are in a golden age of protein. Last year, Americans spent $50bn on protein snacks, and that figure is expected to double by 2032, according to Fortune Business Insights. Influencers peddle powders, shakes and supplements, urging their followers to consume amounts of protein appropriate for bodybuilders.
The Guardian’s journalism is independent. We will earn a commission if you buy something through an affiliate link. Learn more.
Recently, the Guardian conducted a taste test of the top 12 protein bar brands in the US. (Only four bars passed our standards for “yes, tasty”.) But we also wanted to know just how healthy protein bars are, especially when many of those bars are loaded with sugar and additives. Should we even be eating them?
New US guidelines also encourage Americans to double their protein intake, something that many experts say is unnecessary for health and potentially catastrophic for the environment.
To learn about how healthy protein bars really are, the Guardian spoke with Julia Zumpano, a nutritionist with the Cleveland Clinic, and Amy Stephens, a sports dietician with New York University Athletics. They shared what they look out for on ingredient lists and which bars they recommend – if any.
Healthy protein bars at a glance$16.98 for a pack of 10 at Amazon$44.99 for a pack of 12 at Amazon$14.99 for a pack of 7 at IQBAR$36.79 for a pack of 12 at Rawr Organics
This interview has been edited for length and clarity.
Do you eat protein bars?
Julia Zumpano: I try to minimize protein bars, but they’re good for travel convenience. If I know I’m not going to be able to get a meal or snack with a whole food, I would use it. So, I might have a protein bar a week or every other week.
There aren’t very many healthy protein bars that I feel confident in, but RX, Good, Mosh, IQ and Rawr are some of the ones that I get.
RX Bar
Photograph: Courtesy of Amazon$16.98 for a pack of 10 at Amazon$16.98 for a pack of 10 at Walmart
Read how our taste testers rated RX Bars here.
Mosh Bar
Photograph: Courtesy of Amazon$44.99 for a pack of 12 at Amazon
Amy Stephens: I personally don’t really eat them. I try to get all my nutrients from whole foods when possible. I love yogurts, chicken, fish, tofu, edamame and eggs. I don’t really pay attention to grams of proteins. I just make sure there’s protein at every meal.
When buying a protein bar, what kinds of ingredients are you looking out for?
AS: Look for recognizable ingredients, foods that exist on their own, like oats, nuts and seeds, rather than relying totally on, like, isolated proteins or powders. The nature of how isolate proteins are processed can be very unhealthy for the body.
JZ: I’m avoiding artificial sweeteners and colors, dyes, and sugar alcohols. I’m looking for things with ingredients that I can pronounce, where I know what they are.
If you were going to eat a bar every day, then I would start to be more picky and choose those with the least amount of artificial ingredients. But say you’re at a gas station, you don’t want to get a bag of chips, and one of these bars has artificial ingredients. Is it still OK to have? Sure. It may be better than the alternative.
Photograph: Tracy Allison/The GuardianWhat are potential concerns with eating protein bars often?
JZ: Sweeteners have been shown, in some cases, to increase appetite and cravings for sweets and carbs. If you’re consuming large amounts, it can disrupt the gut microbiome. Some Cleveland Clinic studies also show that sugar alcohols can increase risk of stroke and blood clotting. Other preliminary studies on rats show artificial ingredients have some carcinogen effects, and others link these ingredients to behavioral effects in kids.
AS: A diet that emphasizes protein can create an imbalance. If I see a marathon runner who is eating chicken and vegetables for lunch, I’m asking: “How are we running if we’re not eating carbs?” People are afraid of carbs. But the consequences of not eating enough carbs can be low energy, craving sugars, energy crashes, exercising and not seeing improvements in your fitness or in even your muscle strength.
How much protein do we actually need?
AS: We do need protein. It’s an essential nutrient. If you’re an endurance athlete, you probably need something like 1.4 to 1.7 grams of protein per kilogram of bodyweight. If you’re more of a strength athlete – lifters, wrestlers – you can go up to 2 or maybe even 2.2 grams per kilo of body weight, but really only in those specific populations can that be beneficial.
One problem with the big protein craze right now is that foods with protein – beefs and red meats – tend to be higher in saturated fat. It’s important to know your risk of heart disease and ask yourself if these foods fit into your diet in a healthy way. A lot of the science shows a heart-healthy diet is one that is based on plants and is low in saturated fats.
JZ: I think most Americans are probably meeting their protein needs. If anything, we need to educate people on getting what you need versus just blindly packing it all in through synthetic sources.
I’d rather have people focusing more on fiber versus protein, because data shows most Americans aren’t meeting their fiber needs.
‘I try to minimize protein bars, but they’re good for travel convenience.’ Photograph: Westend61/Getty Images
Danielle Renwick: Right! I’ve read about the Floura fiber bar –
JZ: Again, I would say: “Eat food.” Fiber comes from everything that grows from the ground. We’re in trouble because we’re not eating foods that grow from the ground and instead are eating foods that are in synthetic, plastic packaging. You don’t need fiber from a bar. You need it from an apple, oats, nuts, almond almond butter, avocado, leafy greens. You need to get protein. Get it from meat, fish, eggs, cheese, nuts, seeds and beans.
When you eat a protein bar instead of chicken, steak or eggs, you’re not getting iron, B vitamins, zinc or omega-3s. Bottom line: any of these bars or protein snacks are fine in moderation, but educate yourself on what the ingredients are.
