Are Protein Bars Just Candy Bars in Disguise?

It depends on the kind of protein bars you are using or plan to buy. If they contain a lot of artificial sweeteners and added sugars, they can be candy bars in disguise. 

In today's marketplaces, there are way too many brands with all kinds of formulations.  Some of the protein bars available can be very high in sugar so it is almost like it is a candy bar. Still, there are good protein bars also available in the market and none of the ingredients in these protein bars are hidden and they can be wholesome, made with high quality ingredients and make up for a healthy protein bar to suit your needs.

What's actually in a protein bar?

Protein bars are bars that are high in protein. One of the 3 main macronutrients our body relies on is Protein. There are different types of protein bars available based on the protein content they have. It is made to serve the purpose of weight gain, replace a meal, as a functional product for fitness needs or meant to be savoured as a snack

The protein content in a bar remains the main highlight in a protein bar, anywhere from 10 g of protein per serving to 30 g per bar. This again depends on the purpose and use of the protein bar, as per the dietary preference. 

As discussed above the protein is the main macro ingredient in a protein bar, the source of protein in a protein bar comes from the whey, casein, soy, pea or rice protein while it can be incorporated with other ingredients like grains, nuts and fruits and some superfoods to also offer other macro and micro nutrients like carbohydrates, healthy fats vitamins and minerals. 

It is also accompanied with fibres, fats (nuts and seeds) & sweeteners like dates, honey and other natural sweeteners like stevia, monk fruit or artificial sweeteners.

Protein bars meant for weight gain or meal replacement are generally much higher in calories and macronutrients (measured in grams) compared to protein bars that are meant to be consumed as a snack.

Since we highlighted that  Protein is the star ingredient in a protein bar, let's know the types of protein sources that are used in a protein bar.

Whey Protein

Whey protein is the protein that comes from cow's milk. Whey protein is the watery portion of the milk that separates from the curds. It is most commonly used as a protein supplement. This improves the protein nutrient in a diet and has effects on the immune system. 

It is the most common source of protein that is available today and is used for athletic performance, helping people to boost muscle protein synthesis and lean muscle mass growth.

Whey protein is a complete protein, which means it has all the vital amino acids required by the body. 

Casein Protein

During the process of making cheese when certain enzymes or acids are added to heated milk. These enzymes or acids cause the casein in the milk to turn into a solid state, separating it from a liquid substance, also known as whey protein. The curds of casein are also washed and dried to create protein powder. Hence, the solid part is casein protein, and the liquid part is whey protein. ”

Soy Protein

Soy protein is a protein that comes from the soybean after it has been dehulled and defatted. Soy protein is a plant-based protein and is a complete source of protein, i.e it has all nine essential amino acids that our body needs. There are different types of soy products in the market these days, some of the common ones known to us are tofu, tempeh, soy milk and other soy-based dairy and meat alternatives. 

Pea Protein

Pea protein again is a plant-based protein supplement made from extracting protein from yellow peas. It is also a high-quality protein and a good source of iron, it helps with muscle growth, weight loss and heart health. It also boasts nine essential amino acids and can be digested easily as compared to other plant proteins that are available. 

Rice Protein

It is very obvious that the protein comes from the rice. Rice protein is also used for muscle strength and recovery, and is commonly used in formulas made for infants who are allergic to cow's milk. Apart from this, it is also used a lot in skin and hair products. 

Marketing magic behind healthy snacks?

In recent years, during the public health era and storm by COVID , health has become a priority for people, and it should be.  Metaphors such as self-control, self-discipline, willpower have become important while promoting a healthy lifestyle. If you pursue these qualities within you, you are labelled as a good and successful citizen, and if you don't, chances are you may be judged for being weak, lazy and someone with less drive.

There has been a growing collective consciousness on living a healthy and active lifestyle. This also comes with a pressure for health-focused brands to constantly keep pushing their efforts and make products for the health-seeking community, for whom the taste and trends always remain the most important factor. A healthy food product must be ‘flavourful and satisfying ’ and always link to the trendy buzzwords that they seek while making a purchase. 

But while brands continue to do their efforts to create and sell products that satisfy the needs of these consumers, it is also important to note that in today's day and age marketers can easily exploit these consumers by using a lot of trending buzzwords to appeal to consumers and appear to tactfully position themselves as solution providers. 

Some of the trending words that we are familiar with are Organic, natural, raw, low calories, low sugar, low fat, lactose free, and high protein. Marketers can easily mislead consumers by marketing their products using buzzwords, terms as nutritious, sustainable, superfood, vegan, paleo, no refined sugar, 100% local, organic, and true to the flavour of natural food terms aren't 100% true to what they promise. 

These buzzwords can increase mythical ideas that spark the the  ‘Health halo effect’ (The health halo effect is any labeling or marketing that gives the perception that a particular food is good for you, even when there is little or no evidence to support this claim)  which is a big problem and is solely responsible for purchasing decisions. Through this healthy halo effect, people can even buy a product that has no added sugar but can still be very high in sugar, high in sodium and ingredients that are unhealthy for them. 

It is easy for marketers to create a healthy halo effect by using buzzwords mainly because such claims fall under function/structure claims or nutrient claims which are one of the two main types of food claims regulated by the FDA government body in united states but not pre approved before they hit the market giving marketers the opportunities to add True or False claims to position themselves and sell their products. In India, the FSSAI is responsible for setting and enforcing food safety standards, ensuring the safety of food products and regulating food businesses. 

When is a protein bar healthy?

A lot of available protein bars use a proprietary blend of ingredients, and these details are not even mentioned on their packaging. Protein bars also have high amounts of added sugar and use unhealthy sweeteners like high fructose corn syrup, and some of them are also high in calories.

The times a protein bar is healthy are 

1.  When it is not loaded with unhealthy sweeteners such as high fructose corn syrup, hidden sugars from chocolate or other kinds of sugars like jaggery, brown sugar or table sugar, etc. 

2. The protein bars should have a short ingredient list and be made with wholefoods and less processed ingredients that are healthy to eat.

3. The sugar present in them should always come from a natural source like dried fruits or healthy alternatives of sugar like dates, honey, coconut sugar, and even while they have the sugar coming from natural sugars, you have to keep in mind they should still not be very high in sugar. 

4. It can also be a healthy part of your diet to be used as a supplement. You should eat your well balanced meals and add one or two protein bars in a day as a healthy alternative to snacking on, topping up protein in a diet and to build and recover muscle if using for fitness and high endurance activities.

5. The protein content in a protein bar of anywhere over 12 grams is ideal for your protein requirements. 

Are Protein Bars Helping or Hurting Your Fitness Goals?

Protein bars can help you or hurt your fitness goals, depending on what kind of protein bar you go for for a particular fitness goal.

As mentioned above, we talked about ingredients like artificial sweeteners, added sugars, highly processed protein bars, or the source of protein, for instance, whey, casein, soy, which can be diluted, can hurt your fitness goals. 

Let's look into different fitness goals and note how they can help or disrupt your fitness goals. 

Weight Loss Goals 

If you are looking to lose weight, then these loaded sugary types of protein bars won't help with your weight loss.

Protein bars made with whole foods and are minimally processed can help with weight loss goals if used as a supplement to snack on or throw in some protein before or after a workout to reduce unhealthy cravings and hunger. This is because protein keeps you full and satisfied, reduces overeating and helps you avoid snacking on unhealthy foods that can fully sabotage weight loss efforts. 

Apart from this, during your weight loss programs, it helps to preserve lean muscle mass. When you are in the process of reducing your calorie intake to drop a few kilos, you are prone to lose muscle tissue along with fat, but by using protein bars as a supplement during this time, it can help you maintain muscle mass, making sure that you lose the fat and retain the muscle. 

Pre, post-post-workout nutrition goals

Those who work out regularly need a quick and convenient source of energy before and after their session. Eating a protein before a workout offers the body easily available amino acids that are the main building blocks of protein. This way, you can perform better and push harder during a workout with enhanced energy. Followed by this, you can use the protein bar to recover and repair sore muscles right after the workout. 

Goals to build muscle 

For those whose prime goal is to build muscle, protein bars help aid that goal. Protein bars that have 15-20 grams of protein from quality sources can help repair and grow muscles after heavy lifting sessions. 

Endurance training goals 

Endurance training involves long-distance running, cycling and other high-intensity activities that involve rigorous physical activity. Protein bars with a good carbohydrate balance are suggested for such activities.

Carbs are the main source of energy for the body, and mixing them with essential nutrients like protein can help sustain these activities smoothly. Bars that have complex carbs like whole grains like millets and oats, can give steady energy release for this kind of training. 

The Verdict: Candy Bar in Disguise or Legit Health Food? 

Protein bars can be both a candy bar in disguise and a legit health food. But it all depends on picking the right protein bar and being aware of the marketing tactics that have been used to glorify a protein bar that may seem healthy to you, but in reality, it isn't. 

By being informed, that is, reading food claims and matching those claims by reading labels on the back of the packaging, true or false, should influence your decision-making. If true, that's when they become a legit health food that can be used as a supplement to support the kind of health goals you are aiming for.

Wrapping up my thoughts

It doesn't matter what source of protein you prefer, based on your preference, you can go for a protein bar that works well with your body, whether animal source of protein or plant source of protein.

You have to ensure that you buy protein from trusted and reliable sources that won't dilute the protein by adding sweeteners and chemicals in it. You have to make it a priority to always read labels and look for protein bars that are made with fewer ingredients and do not have ingredients that you can't pronounce. They have natural sweeteners and complex carbs, have at least 5 grams of fibre per serving, and have less fat (saturated fats) in them. That's when you have got yourself a right protein bar that is legit to meet all your health and fitness goals.