Protein bars can be high in sugar – 01/31/2023 – Equilibrium

In the late 1980s, two long-distance runners who lived together in the San Francisco Bay Area mixed smoothies, oat bran, milk protein, and corn syrup in their kitchen, concocting what would become a PowerBar, one of the first modern protein bars. By the mid-1990s it had become a phenomenon, what one New York Times journalist called “a high-octane snack for yuppies and fitness freaks.”

But today, protein bars are everywhere and their brand has expanded far beyond exercise fanatics. They are presented as healthy snacks for when you are training or even as part of a personal care routine.

Grocery stores, gas stations, bars, gyms and pharmacies offer colorful packages of whey protein marketed as health foods that provide energy, although they come in flavors like cookie dough and lemon cake.

The global market for protein bars is growing rapidly and is expected to exceed $2 billion by the end of 2026, according to financial analysis website MarketWatch.

“We’ve gone completely off the rails with protein in recent years,” says Hannah Cutting-Jones, a food historian and director of the food studies program at the University of Oregon.

The makers of these products want you to believe that they can improve your health and your workout. Clif Bar’s website features people throwing kettlebells or running in the rain, while Gatorade’s describes its protein bar as “scientifically designed for athletes.” Others seem to market themselves under the broad umbrella of wellness. Its marketing features photos and videos of relaxed women writing in journals, with side tips for preventing burnout.

Despite the publicity, though, nutrition experts say protein bars aren’t all that healthy.

“You can put ‘keto’ [de cetogênica] or ‘protein’ in a candy bar and sell it, and people won’t even question it,” says Janet Chrzan, assistant assistant professor of nutritional anthropology at the University of Pennsylvania.

Proteins are an important part of the diet

There’s no question that our bodies need protein to build, maintain and repair muscle, says Anthony DiMarino, a registered dietitian at the Center for Human Nutrition at the Cleveland Clinic. Protein also makes up our hair, skin, nails and organs and the amino acids in proteins help our brains to function. Maybe that’s why protein stands out in the wellness world.

Over the past 40 years, diets that vilify sugars, fats and carbohydrates have gone in and out of fashion. But many of the most popular diets, past and present, prioritize protein, linking it to weight loss, says Chrzan. “We value protein so much that it’s the main thing on our plate,” she says.

People also instinctively associate protein with fitness, points out Marion Nestle, professor of nutrition, food studies and public health at New York University. When they eat protein bars, “people think they’re doing something good for their health,” she says.

It would be hard to find an American who really needs more protein, says Eric Rimm, professor of epidemiology and nutrition at Harvard’s TH Chan School of Public Health. Most meat eaters eat much more than the recommended daily allowance (which is about 0.8 to 1 gram per kilogram of body weight). And those who don’t eat meat can get enough protein from plant sources like tofu, nuts and legumes.

Protein bars are healthy food

Protein is likely to satisfy you more than simple carbs, says Rimm. This could be because protein helps our bodies release hormones that keep hunger at bay.

But many protein bars are also full of sugar. A Clif Bar chocolate chip bar, for example, contains 16 grams of added sugars, more than a serving of Thin Mints. A Chocolate Chip Gatorade Protein Bar contains 28 grams of added sugars, twice the amount of a chocolate-covered Dunkin’ Donut with sprinkles.

“In general, they are highly processed, high in sugar and salt – a kind of ‘Frankenfood,'” says Cutting-Jones. Rimm agrees: Many protein bars are really just “candy bars with a lot more protein,” he says.

Protein bars might make sense for someone who needs to increase their protein intake — for example, a vegan who doesn’t get enough protein in their diet or someone who’s just had an intense workout, DiMarino points out. But for the average person, adding protein to their diet — particularly when it’s a lot of added sugar — isn’t going to make them any healthier.

“It’s a snack for when you’re pressed for time,” says Stephanie Urrutia, director of performance nutrition for the Department of Intercollegiate Athletics at the University of California at Los Angeles. Like “if you’re climbing the mountain wall and you can’t get a full meal”. But it shouldn’t be a real substitute for a meal, she points out.

Some are worse than others

Not all protein bars are created equal in terms of ingredients and nutritional content. If you want to eat one, pay attention to the nutrition facts label. Choose ones with ingredients you recognize, says Nestle. “If they are mostly nuts and fruit, it’s not bad,” he points out.

If you eat a protein bar as a post-workout snack or supplement, choose one that has about 200 calories per serving, says DiMarino, with less than 5 grams of fat and 5 grams of added sugar. And the amount of protein it contains can vary from bar to bar, but you should choose one with 15 to 20 grams per serving, he said.

You could also opt for a different snack that’s equally portable and nutritious, says Rimm, like grapes, bananas, apples or yogurt with fruit. Nestle suggests a handful of nuts, and DiMarino recommends tuna or hard-boiled eggs, which are high in protein but unprocessed. But you probably don’t need to worry if you’re not meeting or exceeding your daily protein allotment.

“People need to relax about their protein intake,” says Cutting-Jones.

Translated by Luiz Roberto M. Gonçalves