What to seek for in a protein bar
Hi there associates! How are you? I hope you’re having a superb morning! I’ve just a few client calls this morning and am heading out on a pleasant work journey.
Since I’ll be touring with a bag of meals, I believed I’d chat about protein bars since they’re a staple for on-the-go snacks.
Deciding on a protein bar will likely be overwhelming with the plethora of decisions accessible on the market. Whether or not or not you’re looking out for a quick post-workout snack or a useful meal various, it’s essential to know what to seek for—and what to steer clear of.
Instantly, I want to highlight producers that use licensed pure elements, and share a straightforward recipe on the way in which to make your particular person healthful bars at home.
What to seek for in a protein bar
Components to Avoid in Protein Bars
Artificial Sweeteners:
Components like sucralose, aspartame, saccharin, and erythritol might trigger digestive factors and can negatively affect your gut microbiome. Go for pure sweeteners like honey, maple syrup, or dates.
Extreme-Fructose Corn Syrup:
This sweetener is linked to weight issues, diabetes, and totally different metabolic points. It’s best to steer clear of any bar that lists high-fructose corn syrup amongst its elements.
Hydrogenated Oils:
These trans fats can elevate harmful ldl ldl cholesterol (LDL) and reduce good ldl ldl cholesterol (HDL), rising the hazard of coronary coronary heart sickness. Seek for bars that use healthful fats like coconut oil or nuts.
Artificial Flavors and Colors:
These elements might trigger allergic reactions and can produce different hostile properly being outcomes. Choose bars with pure flavors and hues derived from whole meals elements.
Soy Protein Isolate:
This typically used protein provide is often genetically modified and very processed. It’ll presumably disrupt hormone steadiness ensuing from its phytoestrogen content material materials. Ponder bars with protein sources like whey, pea, or brown rice protein instead.
Producers That Use Licensed Pure Components
Metropolis Remedy: Acknowledged for his or her straightforward ingredient lists, Metropolis Remedy makes use of almond flour, coconut butter, nuts and fruit, and are pure. They’re robust to hunt out and I’ve solely found them at Full Meals.
GoMacro: These bars are made with licensed pure, non-GMO elements. They supply numerous flavors and are plant-based.
RXBAR: With no added sugar, gluten, soy, or dairy, RXBARs guidelines most of their elements on the doorway of the bundle deal. I don’t love the texture as so much; they’re a bit onerous and chewy, nonetheless have pretty respectable elements.
Orgain: Orgain protein bars use pure elements and are free from artificial colors, flavors, and preservatives. They’re moreover extreme in plant-based protein.
Aloha: Aloha bars are made with pure, non-GMO elements and are free from gluten, soy, and dairy. They supply plant-based protein decisions with straightforward and clear elements. These type like a candy bar and they also have so many good flavors.
EquiLife: EquiLife bars focus on using high-quality, pure elements and provide balanced vitamin. They’re designed to assist whole wellness and are free from artificial elements. These are straightforward, so tasty, and the chocolate brownie is my fave (use code FITNESSISTA10).
Truvani: Truvani bars are made with pure, non-GMO elements and prioritize transparency of their ingredient sourcing. They’re free from artificial sweeteners and preservatives. I moreover love the type and texture of these.
Glorious Bar: Glorious Bars are made with pure, non-GMO elements and are filled with whole meals vitamin. They use honey as a pure sweetener and provide numerous flavors to swimsuit completely totally different tastes. These type SO delicious, too — you’ll get them at Costco.
The precise method to Make Your Private Protein Bars at Residence
Making your particular person protein bars is an efficient method to ensure you’re consuming healthful elements with none undesirable elements.
Proper right here’s a straightforward recipe to get you started:
Components:
1 cup rolled oats
1/2 cup almond butter or peanut butter
1/2 cup protein powder (whey, pea, or brown rice)
1/4 cup honey or maple syrup
1/4 cup darkish chocolate chips (non-obligatory)
1/4 cup chia seeds or flaxseeds
1/4 cup dried fruit (non-obligatory)
Pinch of sea salt
Instructions:
Step 1: Mix the entire dry elements (oats, protein powder, seeds, and dried fruit) in a giant bowl.
Step 2: In a separate bowl, combine the almond butter and honey/maple syrup. Microwave for 30 seconds to make it less complicated to mix.
Step 3: Pour the moist elements into the dry elements and mix until successfully combined. If the mixture is just too dry, add a tablespoon of water or milk (dairy or plant-based) until it reaches the required consistency.
Step 4: Line a baking dish with parchment paper and press the mixture evenly into the dish.
Step 5: Sprinkle the chocolate chips on excessive and gently press them into the mixture.
Step 6: Refrigerate for a minimum of 2 hours sooner than chopping into bars.
Step 7: Retailer in an airtight container throughout the fridge for as a lot as per week.
Why Soy Protein Isolate is Not a Good Choice
Soy protein isolate is a extraordinarily processed kind of soy protein. It’s sometimes current in protein bars and shakes, nonetheless there are a variety of causes to steer clear of it:
Processing: Soy protein isolate undergoes heavy processing, which regularly entails utilizing hexane, a chemical solvent.
GMO Points: A giant proportion of soy crops are genetically modified, which might carry potential properly being risks.
Phytoestrogens: Soy incorporates compounds known as phytoestrogens that will mimic estrogen throughout the physique. This can disrupt hormonal steadiness and doubtlessly lead to properly being factors, significantly for these with thyroid points or hormone-sensitive conditions.
Allergy signs and Sensitivities: Soy is a normal allergen and will set off digestive factors or allergic reactions in some people.
When choosing a protein bar, it’s vital to be taught the labels and select decisions that prioritize whole, pure elements. Avoid artificial elements and very processed elements like soy protein isolate. Greater however, try making your particular person protein bars at home for a healthful, custom-made snack that meets your whole dietary needs.
By being attentive to what’s in your protein bar, you could make educated choices that assist your properly being and wellness targets.
So, inform me, associates: what’s your favorite mannequin of protein bars? What on-the-go snacks do you’re eager on?
xoxo
Gina
Further protein recipes:
Selfmade peanut butter protein bars
