In an era where protein consumption has skyrocketed, many are turning to convenient snacks like protein bars. However, experts caution that the processing methods for these products can pose health risks. According to nutritionists, the nature of how isolate proteins are processed can be very unhealthy for the body, raising questions about the overall benefits of these popular snacks.
The Protein Bar Phenomenon
Americans are in the midst of a protein craze, with spending on protein snacks reaching $50 billion last year and projected to double by 2032. Influencers and marketers promote powders, shakes, and bars, often advocating for protein intakes suited to bodybuilders. Yet, as the Guardian's recent taste test of top US protein bar brands revealed, only a few met standards for both taste and quality, with many loaded with sugar and additives.
Expert Insights on Protein Bar Health
To delve deeper into the health implications, the Guardian consulted Julia Zumpano, a nutritionist at the Cleveland Clinic, and Amy Stephens, a sports dietitian with New York University Athletics. They shared their perspectives on ingredient lists and recommendations for healthier options.
Julia Zumpano emphasizes moderation, stating she tries to minimize protein bars but finds them useful for travel convenience. She suggests having a bar only occasionally, perhaps once a week or every other week, and recommends brands like RX, Good, Mosh, IQ, and Rawr for those seeking better options. In contrast, Amy Stephens prefers to get nutrients from whole foods such as yogurts, chicken, fish, tofu, edamame, and eggs, avoiding reliance on processed bars altogether.
What to Look for in Ingredients
When selecting a protein bar, both experts advise focusing on recognizable, whole-food ingredients. Amy Stephens highlights the importance of choosing items with oats, nuts, and seeds rather than isolated proteins or powders, noting that the processing of isolate proteins can be detrimental to health. Julia Zumpano adds that she avoids artificial sweeteners, colors, dyes, and sugar alcohols, opting for products with pronounceable ingredients.
For daily consumption, they recommend being pickier to minimize artificial additives. However, in a pinch, such as at a gas station, a bar with some artificial ingredients might still be a better choice than unhealthy alternatives like chips.
Potential Health Concerns
Regular consumption of protein bars can lead to several issues. Julia Zumpano points out that sweeteners may increase appetite and cravings for sweets and carbs, disrupt the gut microbiome, and, based on Cleveland Clinic studies, elevate risks of stroke and blood clotting. Preliminary research on rats also links artificial ingredients to carcinogenic effects and behavioral impacts in children.
Amy Stephens warns that overemphasizing protein can create dietary imbalances, particularly if it leads to neglecting carbohydrates. This can result in low energy, sugar cravings, energy crashes, and hindered fitness progress, especially for athletes like marathon runners who need adequate carbs for performance.
How Much Protein Do We Really Need?
Protein is an essential nutrient, but requirements vary. Amy Stephens explains that endurance athletes may need 1.4 to 1.7 grams per kilogram of bodyweight, while strength athletes like lifters or wrestlers might require up to 2.2 grams per kilogram. However, she cautions that the current protein craze often involves foods high in saturated fats, such as red meats, which could increase heart disease risk. A heart-healthy diet, she notes, should be plant-based and low in saturated fats.
Julia Zumpano believes most Americans already meet their protein needs and suggests focusing more on fiber, as data indicates many fall short in this area. She advocates for obtaining nutrients from natural sources like fruits, vegetables, nuts, seeds, and lean proteins, rather than synthetic bars, to ensure a balanced intake of iron, B vitamins, zinc, and omega-3s.
Conclusion: Moderation and Education
In summary, protein bars can be a convenient snack in moderation, but it's crucial to educate yourself on ingredients and prioritize whole foods. As the experts advise, while bars like RX or Mosh might offer better options, the best approach is to build a diet rich in diverse, natural sources of protein and fiber for optimal health.
