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The best protein bars deliver a lot of protein without too much sugar.
Noah Fecks
What if you could solve one of your biggest health risks with a candy bar?
OK, not technically a candy bar, but something that looks (and tastes) an awful lot like one? I’m talking about protein bars — those chewy, often chocolaty treats that can not only satisfy a sweet tooth or a grumbling belly, but also help you retain muscle and, in the process, reduce your risk of several age-related diseases.
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ALOHA Chocolate Mint Protein bars, Quest Hero Protein Bars Chocolate Peanut Butter bars, ONE Peanut Butter Cup bars, Combat Chocolate Cake Bars, and Think! High Protein Banana Oat Muffin bars offer at least 10 grams of protein.
Noah Fecks
The Best Protein Bars
Like other sweet treats, protein snacks come in all shapes and sizes: round cookies, rectangular bars, square brownies, even “Oreo”-style sandwiches. And traditional candy manufacturers are even getting into the game: Snickers, M&M's, Bounty and Mars bars come in high-protein varieties with 5 to 22 grams of protein and 2 to 14 grams sugar.
Here are some choices that offer at least 10 grams of protein, less than 7 grams of sugar and at least 3 grams of fiber:
ALOHA Chocolate Mint Protein Bars: 220 calories, 14 g protein, 10 g fiber, 5 g sugar
Quest Hero Protein Bars Chocolate Peanut Butter: 200 calories, 18 g protein, 4 g fiber, 1 g sugar
ONE Peanut Butter Cup: 220 calories, 20 g protein, 8 g fiber, 1 g sugar
Combat Chocolate Cake Bar: 250 calories, 20 g protein, 5 g fiber, 5 g sugar
Think! High Protein Banana Oat Muffin: 200 calories, 20 g protein, 11 g fiber, 1 g sugar
Why protein matters
As we age, our protein needs change. Our bodies have a harder time converting the protein we eat into muscle mass, which means we need more protein throughout the day to build and maintain muscle. Indeed, muscle mass begins to decline when we hit middle age, decreasing by 3-10 percent each decade after that (based on lifestyle and genetics).
That loss of muscle increases our risk of everything from diabetes and heart disease to frailty and injury.
Research suggests that women at midlife and beyond should eat at least 25 grams of protein three times a day (breakfast, lunch and dinner). For men, that number is about 30 grams.
While your size and physical activity level may alter those calculations, that’s a pretty solid overall plan, and one that fits in with the way we tend to eat: 3 ounces of lean ground beef, pork tenderloin, lean steak or skinless turkey or chicken breast has 20 to 30 grams of protein each; a cup of Greek yogurt or cottage cheese will give you about 25 grams. Eat like that at all three meals, throw in some whole grains, nuts, legumes or vegetables for extra protein, and you’re all set.
But it isn’t always that easy. Sometimes we can’t fit in a whole meal, or we wind up with something — a few slices of pizza for dinner or a piece of toast at breakfast — that just doesn’t deliver the protein we need. That’s where protein bars can help.
“I have many clients who have started supplementing protein bars or protein shakes at meals that they were previously skipping,” says Haley O’Connor, a registered dietitian in Mobile, Alabama. “This has helped them have better energy levels and eat less (later in the day and at night) because they’re full throughout the day, which ultimately results in weight loss.”
How to buy a protein bar
They look (and taste) similar to candy bars, but the best protein bars deliver a powerful punch of protein without swamping you with sugar. The key is knowing what to look for, and where to find them hiding: Most “energy” bars or granola bars are low in protein and high in sugar and carbohydrates, and they offer little in the way of actual health benefits. You’ll find these types of bars in the snack aisles or on the shelves in the cereal department, and while they may be packaged in a way that makes them look and seem healthy, they’re usually not.
To find the good stuff
1. Look in the health section. Skip the snacks section and move on to the supplement aisle of your grocery or drug store, over with the vitamins. (Your local health food store is another place to look.)
2. Keep carbs and sugar low. Label reading is always important, but that’s especially true when it comes to picking a protein bar. There are a lot of protein bars that will wallop you with 20 grams of sugar or more— that’s more than you’d find in a typical glazed donut, and nearly as much as the American Heart Association says you should eat in an entire day. The best bars will weigh in with 7 grams of sugar or less; the lower, the better. Another place to look is total calories and carbohydrates: Try for no more than 350 total calories (about what you’d get from a bowl of cereal) and less than 20 grams of carbohydrates.
3. Get the protein you need. It’s good to think of a protein bar as an add-on to your meal, rather than a replacement. You don’t necessarily need 25 to 30 grams of protein from a bar if you’re also eating a decent meal. But as a general rule, “Look for a bar with at least 10 grams of protein and the least amount of added sugars,” O’Connor says.
4. Find the fiber bonus. “Finding bars with fiber is always an additional bonus, because fiber keeps you full. It’s good for bowel regularity and maintaining blood sugar levels as well,” O’Connor says. The best protein bars are high in protein, high in fiber and low in sugar.
5. Consider sugar substitutes. “All natural” bars generally have more calories than the bars that use sugar substitutes such as sucralose, stevia, erythritol, xylitol and aspartame. It’s your choice whether to prioritize lower calories or fewer additives.
Cinnamon & Cocoa Cashew Butter Protein Bars
Noah Fecks
Cinnamon & Cocoa Cashew Butter Protein Bars
To save money and cut down on additives, try whipping up a batch of protein bars at home. Here’s a recipe dietitian Haley O’Connor swears by.
Makes 12 bars
- 300 calories
- 15g protein
- 3.5 g fiber
- 12 g sugar
Ingredients
- 1 cup cashew nut butter (or almond or peanut butter)
- 1/2 cup pure maple syrup
- 2 cups old fashioned rolled oats
- 1/2 cup protein powder
- 6 teaspoons of cocoa powder
- Cinnamon, measure with your heart (I used about 2 tablespoons)
Directions
Mix the dry ingredients in a mixing bowl (protein powder, oats, cocoa powder and cinnamon). Mix the wet ingredients (nut butter and maple syrup) in a pot over medium heat until smooth. Mix the dry and wet ingredients together. If the mixture is too dry, add a tablespoon or two of water, milk or honey if necessary to help bind everything together.
Spread the mixture in a 8X8 pan.
Store in the refrigerator for one hour before serving. For a firmer consistency, store in the freezer.
Cinnamon & Cocoa Cashew Butter Protein Bars are rich in protein and easily made at home.
Noah Fecks
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