Are Protein Bars Good for You?

Protein bars are popular among athletes or those looking for a quick energy boost during the day. But are protein bars good for you? 

No, many protein bars are ultra-processed foods packed with harmful ingredients, such as sugar, seed oils, and modified starches, which can contribute to blood sugar fluctuations and inflammation. 

Learn about the potentially dangerous ingredients in many protein bars and discover natural whole-food sources of high-quality protein.  

Are protein bars good for you?

Protein bars are marketed as a healthy way to boost protein intake and promote steady energy levels after a workout or whenever you’re on the go. 

However, these bars are typically high in sugar and carbohydrates and shouldn’t be used as meal replacements or substitutes for nutritious whole foods. 

Diets high in sugar and carbs can lead to frequent blood glucose fluctuations linked to poor metabolic health, erratic energy levels, and an increased risk of heart disease and diabetes. 

“Most protein bars are worse than candy, containing as much as 50 grams of sugar per serving,” explains Dr. Berg. “They’re also produced with modified food starches, which act like sugars as they quickly raise blood glucose levels and contribute to weight gain.”

Additionally, intake of concentrated amounts of protein in combination with carbohydrates triggers the excessive release of insulin compared to consuming these macronutrients separately. 

Chronically elevated insulin levels can diminish cellular responses to insulin signaling, a condition known as insulin resistance. 

Insulin resistance is a widespread metabolic imbalance that leads to loss of blood sugar control, which increases the risk of type 2 diabetes, hypertension, obesity, non-alcoholic fatty liver disease (NAFLD), and polycystic ovarian syndrome (PCOS). 

Watch the video to discover common ingredients in protein bars and their negative health effects.

Protein bar nutrition and ingredients

Protein bars are considered a nutritious snack that can boost energy, provide essential amino acids after a workout, and curb hunger on busy days. However, many protein bars aren’t much better for your health than a candy bar. 

Here are six common protein bar ingredients and their potential health impacts.

1. Low-quality, plant-based protein

Though protein-derived amino acids are required to build and maintain muscle, most bars are made with ultra-processed plant proteins, such as soy protein isolates, as the primary protein source. 

Soy isolates raise concerns due to their high phytate and phytoestrogen content, which may inhibit the intestinal absorption of minerals and have been found to contribute to hormonal imbalances. 

This may lead to nutritional deficiencies, estrogen dominance, and associated health issues, particularly in those who rely primarily on soy to meet their protein needs.

However, not all bars are created equal, as certain brands use protein sources such as egg whites, nuts, or seeds, which have superior nutritional value and don’t carry the same health risks. 

This highlights the importance of checking ingredient lists to ensure the protein source aligns with your dietary preferences and nutritional goals. 

2. Starches and carbohydrates

Most protein bars list between 25 and 35 grams of carbohydrates on their nutrition labels, often derived from starches such as maltodextrin, tapioca, rice, or cornstarch.

While these ingredients help bind, thicken, and stabilize processed foods, they have high glycemic indexes, meaning they quickly elevate blood sugar and insulin levels. 

In addition to an increased risk of poor metabolic health and insulin resistance, constant blood sugar fluctuations can lead to energy crashes, mood swings, and poor cognitive function.

Many protein bars are also low in dietary fiber, containing fewer than four grams per bar, negating fiber’s ability to buffer the insulin response and help maintain steady blood sugar levels. 

3. Seed oils

Seed oils, such as canola, sunflower, and safflower oil, are commonly used in protein bar production. However, these highly refined cooking oils have been shown to promote systemic and chronic inflammation, making them anything but health-conscious choices.  

This is likely due to the increased rate of oxidation of these fats during processing, which creates byproducts known as trans fats. These harmful trans fats have been linked to an increased risk of cardiovascular disease, heart attack, and stroke.

Additionally, seed oils are high in omega-6 fatty acids, which have pro-inflammatory properties when consumed in excess and can lead to autoimmune disorders, metabolic dysfunction, and heart disease.

4. Sugar and sugar alcohols

Many protein bars contain as many as 50 grams of added sugars, which is more than the sugar content found in certain candy bars.

The American Heart Association (AHA) recommends that men consume no more than 36 grams of added sugars daily and that women limit their intake to 25 grams to reduce the risk of excess weight and obesity-related disease.

Additionally, sugar-free protein bars typically contain sugar alcohols or synthetic sugars, such as maltitol, xylitol, or sucralose, which can trigger gastrointestinal problems in sensitive individuals. 

5. Bioengineered food ingredients

Bioengineered food ingredients, also known as genetically modified (GMO) foods, are crops that have been genetically altered to increase harvest yields by increasing resistance to herbicides.

Soy, a primary ingredient in many protein bars, is largely GMO and heavily treated with glyphosate, a chemical herbicide banned in nearly 30 countries due to concerns about its health effects. 

A study published in the Journal of Immunotoxicology found that “…glyphosate-based herbicides exhibit cytotoxic and genotoxic effects, increase oxidative stress, disrupt the estrogen pathway, impair some cerebral functions, and allegedly correlate with some cancers.”

The researchers also found that glyphosate affects the communication and interaction between white blood cells and beneficial microorganisms, which may negatively impact immune functions.

6. Milk proteins

Milk proteins, such as casein and whey, are alternative protein sources used in various protein bars. However, dairy is a common trigger of food sensitivities and allergies, which may exacerbate chronic inflammation and disrupt gastrointestinal functions. 

Additionally, the amino acids in whey protein are rapidly absorbed and can stimulate insulin release even without spiking blood sugars. 

Despite having minimal effects on blood sugar balance, whey may contribute to elevated insulin levels, also known as hyperinsulinemia, which can lead to insulin resistance and the health issues associated with this metabolic imbalance.

Whole-food protein vs. protein bars 

The recommended daily protein intake for adults is around 0.8 grams per kilogram of body weight. However, individuals with a larger body frame or those who are very active may need up to 1.1 grams of protein per day to meet the body’s demands. 

Although protein bars may seem like a convenient addition to your gym bag, protein from whole-food sources has greater bioavailability, which means it’s more readily absorbed and used by the body to maintain, repair, and build muscle fibers.  

For example, only 17 percent of soy protein can be utilized for tissue recovery, muscle building, and energy functions. In contrast, around 49 percent of the protein in a boiled egg is bioavailable, making it significantly more effective for supporting these essential bodily processes.

Unlike protein bars, which contain little to no nutrition, eggs with the yolk are an excellent source of essential nutrients, including nearly all of the fat and water-soluble vitamins, except for vitamin C.

Grass-fed dairy, such as cheese and butter, is also an excellent protein source containing various crucial nutrients, including vitamins A and D, calcium, magnesium, phosphorus, potassium, selenium, and zinc. 

Additionally, meat, fish, seafood, and poultry are whole-food sources of highly bioavailable protein and offer healthy fats, vitamins, and minerals to support general health, energy production, and muscle synthesis.

Healthier high-protein options

While protein bars are convenient, many whole-food options offer rich protein content, are easy to prepare, and are just as portable.

Some excellent and nutritious high-protein options include:

• Boiled eggs

• Sugar-free jerky

• Full-fat Greek yogurt with nuts and berries

• Wild-caught salmon or tuna

• Nut butter with celery

• Grass-fed cheese slices 

• Hummus with vegetables

Those following a low-carb diet can also meet their protein requirements with pre-prepared recipes, such as Keto Breakfast Muffins, Ham, Cheese, Kale Egg Bites, or Cheesy Keto Cauliflower Bites.

Key takeaways

Are protein bars good for you? No, protein bars are typically high in sugar and often contain bioengineered or ultra-processed ingredients, including seed oils and modified food starches that can negatively affect your health.

Regularly consuming these ingredients has been linked to an increased risk of metabolic disease, cardiovascular issues, weight gain, and gastrointestinal conditions. 

Therefore, it’s best to opt for whole-food protein sources, such as boiled eggs, grass-fed meat, and organic dairy, to meet your protein needs without the risks associated with ultra-processed foods. 

FAQ

1. Are protein bars good for you?

No, protein bars aren’t good for you as they’re ultra-processed foods that typically contain inflammatory seed oils, low-quality protein, and highly refined carbohydrates.

Most popular protein bars also contain excessive amounts of added sugar or high fructose corn syrup, which can cause weight gain and increase the risk of insulin resistance and associated metabolic diseases.

2. Is it okay to eat a protein bar every day?

No, it isn’t recommended to eat protein bars every day. They’re ultra-processed foods often packed with sugar, seed oils, artificial ingredients, and starches linked to inflammation and adverse health effects. 

3. What are the cons of protein bars?

Many people turn to protein bars as a meal replacement, but they often contain more sugar than candy bars, rely on low-quality protein sources like soy, and are loaded with carbs.

4. Does eating protein bars make you gain muscle?

While highly processed proteins, such as those in protein bars, can aid in building muscle mass, they’re less bioavailable than proteins from whole food sources. 

This means your body absorbs and utilizes less protein, making whole foods like eggs, meat, and dairy more efficient for muscle growth while providing a broader range of health benefits due to their superior nutritional profile.

5. Can too much protein make you gain weight?

Yes, overeating protein can lead to weight gain, especially from processed sources like meal replacement bars or protein powders. These options often contain added sugars and starches, which raise blood sugar and insulin levels and consequently stimulate fat storage and hinder weight loss.

In contrast, whole protein sources such as organic eggs and grass-fed meat don’t cause blood sugar fluctuations and are, therefore, less likely to contribute to weight gain.

6. How much protein do I need a day?

How much protein you need per day depends on your body composition and activity levels. However, it’s generally recommended that adults consume between 0.8 and 1.1 grams of protein per kilogram of body.

Sources

1. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/

2. https://pubmed.ncbi.nlm.nih.gov/32897110/