Energy and Protein Bars: Are They Really Healthy?

Energy and protein bars are a popular choice for busy people looking for a quick snack or meal replacement. They promise to fuel your body, boost your energy, or aid in muscle recovery. However, many of these bars are filled with hidden ingredients that could be harmful to your health when consumed regularly. In this article, we’ll explore some of the most common ingredients found in these bars, their potential side effects, and how you can make a healthier, homemade alternative.

Common Ingredients Found in Energy and Protein Bars

Many energy and protein bars on the market contain a mix of protein blends, sweeteners, preservatives, and emulsifiers. While these ingredients help improve texture, taste, and shelf life, they may come with some hidden health risks. Here's a look at some of the most common ingredients:

1. Milk Protein Blends (Calcium Caseinate, Whey Protein Concentrate, Whey Protein Isolate)

• What They Are: These are dairy-based proteins commonly used to boost the protein content of bars.

• Potential Side Effects: Milk protein blends can cause digestive discomfort in individuals with lactose intolerance. For some, these proteins may contribute to inflammation or mucus production.

  
  

2. Glycerin and Polyols (Maltitol, Xylitol, Sorbitol)

• What They Are: These are sugar alcohols used as sweeteners and humectants (moisture retainers) to provide sweetness without adding as many calories.

• Potential Side Effects: While sugar alcohols have fewer calories than regular sugar, they can cause digestive issues such as bloating, gas, and diarrhoea, particularly in large amounts.

  
  

3. Polydextrose

• What It Is: A synthetic polymer used as a bulking agent and fibre supplement.

• Potential Side Effects: While it’s often labeled as a fibre, polydextrose can cause digestive discomfort, such as bloating and gas, especially when consumed in high quantities.

4. Artificial Sweeteners (Sucralose, Aspartame, Steviol Glycosides)

• What They Are: Artificial sweeteners used to provide sweetness without the added calories of sugar.

• Potential Side Effects: While these sweeteners are low in calories, they can disrupt gut health, lead to cravings for more sugar, and potentially affect insulin sensitivity and metabolism over time.

  
  

5. Palm Oil and Other Vegetable Oils

• What They Are: Cheap oils used for their texture and ability to prolong shelf life.

• Potential Side Effects: Palm oil is high in saturated fats, which can raise LDL (bad) cholesterol levels and increase the risk of cardiovascular disease. Other vegetable oils, such as sunflower and canola oil, may also be high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess.

What Are the Side Effects of Regularly Consuming Energy Bars?

While convenient, consuming energy and protein bars regularly may have a few negative effects on your health:

• Excess Sugar: Many bars are sweetened with sugar, maltitol, or other sugar alcohols, which can cause blood sugar spikes and crashes. Over time, excess sugar consumption may lead to weight gain, insulin resistance, and an increased risk of type 2 diabetes. Common energy bars sold contain 15-18g of sugar per bar, which is 3-4 tsp of sugar.

• Digestive Discomfort: Ingredients like sugar alcohols and polydextrose can lead to bloating, gas, and diarrhoea, especially for individuals with sensitive stomachs or those who consume these bars frequently.

• Unbalanced Macronutrients: Many protein bars are high in protein but low in other essential nutrients, such as fibre and healthy fats, which can lead to nutrient imbalances over time.

• Increased Cravings: Artificial sweeteners like sucralose and aspartame can affect your gut microbiota and lead to sugar cravings, making it harder to maintain a healthy diet in the long run.

Make Your Own Nutritious Energy Bars

Instead of relying on store-bought bars loaded with sugar, artificial sweeteners, and preservatives, why not try making your own? Here’s a simple recipe for homemade, nutritious energy bars that are free from unnecessary additives and packed with wholesome ingredients.

Homemade Energy Bars Recipe

This recipe yields 8 bars (approximately 80g each). Each bar contains around 33g of carbohydrates, 4.7g of fibre and 5.3g of protein

Ingredients:

• 155g whole grain oats

• 10g walnuts

• 10g almonds

• 10g sunflower seeds

• 10g pumpkin seeds

• 10g sesame seeds

• 9g coconut flakes

• 10g ground flaxseed

• 90g dried plums

• 95g dried apricots

• 25g dark chocolate (at least 85% cocoa)

• 1 egg

• 30g honey

• 100ml water

Instructions:

1. Preheat the oven to 180°C.

2. In a bowl, mix the oats, chopped walnuts, almonds, sunflower seeds, pumpkin seeds, sesame seeds, coconut flakes, chopped dark chocolate, dried plums, apricots, egg, honey, and water.

   • If you prefer a firmer consistency, you can blend the ingredients in a food processor.

3. Press the mixture into an 18cm x 25cm baking pan lined with parchment paper.

4. Bake for 30 minutes.

5. Allow the bars to cool, then cut them into 8 pieces.

6. Enjoy one bar as a nutritious snack between the main meals or prior to cardio workout!

Conclusion

While energy and protein bars can seem like a quick and convenient solution, many of the popular options available are filled with sugar, artificial sweeteners, and preservatives that can negatively affect your health when consumed regularly. By being mindful of the ingredients and making your own bars at home, you can ensure you’re getting a nutritious, satisfying snack without the unwanted side effects.

You can also try and make these almond butter protein and energy bars.

In this article you will find healthy snacks for travelling.

If you are looking to improve your diet and want to consult with a professional, do reach out to me for nutrition counselling at info@katrinpeo.com.