By Dr. David Samadi
In today’s busy, fast-paced world, a common and convenient option for meal replacement or snacks is choosing a nutrition or protein bar while on the go. These bars are widely available and can be bought at grocery stores, coffee shops, or even from a vending machine. They may also be marketed as “high protein,” “good source of fiber,” or “curbs hunger.”
But are these nutrition or protein bars as healthy as they claim? The truth is that many of these bars are loaded with sugar, unhealthy fats, and questionable ingredients that make them more like candy bars in disguise.
Before you toss one in your bag for a quick snack or meal replacement, here’s what you should look for to ensure you choose a healthy option.
- Keep an Eye on Sugar
The sugar content is one of the most significant issues with many nutrition bars. Some are so packed with various sweeteners that they’re no better than a candy bar. Sugar can come under many names—like honey, agave, high-fructose corn syrup, or coconut sugar. And while sugar alcohols like sorbitol or erythritol may reduce calories, they can cause bloating or discomfort for some.
Tip: To keep your snack on the healthier side, opt for bars with no more than 6 grams of sugar per serving.
- Don’t Overdo the Protein
Protein is a buzzword we’ve all bought into, but most people are not deficient in this nutrient. While a high-protein bar can help keep you full, too much protein could be stored as fat, especially if you’re not working out intensely.
Tip: Look for bars with around 8 grams of protein, unless you need more for athletic performance.
- Fiber: Not All Are Created Equal
Many nutrition bars boast about their fiber content, but it’s often different from what you expect. Instead of whole grains like oats or flaxseeds, the fiber may come from ingredients like chicory root extract or soluble corn fiber, which can cause bloating for some people.
Tip: If you’re sensitive to higher fiber content, aim for bars with 3 to 5 grams of fiber.
- Watch the Sodium
While most bars are reasonable in their sodium content, some can contain as much as 250 milligrams of salt per serving, which adds up quickly if you eat them regularly.
Tip: Stick to bars with less than 150 milligrams of sodium to avoid overloading on salt.
- Added Vitamins and Minerals: Do You Need Them?
Many bars are fortified with vitamins and minerals like vitamin C, zinc, and magnesium, making them seem healthier. However, these added nutrients are only necessary if you’re deficient. Be wary of trendy ingredients like spirulina or bee pollen that may sound healthy but don’t add much value.
Tip: Choose bars with simple, whole ingredients like nuts, oats, seeds, and dried fruit over those loaded with unnecessary extras.
Bottom Line
Nutrition bars can be a convenient snack option, but it is crucial to be discerning about their composition. Opt for bars with limited natural ingredients, such as nuts, whole grains, and minimal sugar content. These should be reserved for occasions when access to whole foods is limited due to time constraints.
Better yet, reach for whole foods like yogurt with fruit, a handful of nuts, or a piece of fruit and cheese for a nourishing and satisfying snack.
Real food will always beat something made in a factory when in doubt.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board-certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncology and prostate cancer 911.