The protein bar market is huge. From keto-friendly to whey protein to “naturally-flavored”, there are tons of protein bars with crazy different ingredients and formulas. If you’re like me, sometimes it’s overwhelming to choose a bar from that huge wall of rainbow-lined protein bars at Whole Foods. So, I created a guide for what really matters in a protein bar and how you should choose your next snack.
Our #1 favorite protein & fiber bar - low glycemic, clinically-backed, and all natural
Here are some green and red flags you should be looking for in a protein bar:
GREEN FLAG ✅: you can actually pronounce all the ingredients and easily find out where the ingredients are sourced.
RED FLAG 🚩: when there are a ton of “x’s” in the ingredient list (polydextrose, xylitol, titanium dioxide, etc.). PS: no food that has the letter “x” in it is naturally derived from the Earth— and if you want to feel your best, you have to eat your best. Real, whole, natural ingredients are the best option!
GREEN FLAG ✅: less than 5 grams of sugar from natural sources. Sugars like monk fruit and stevia have a low glycemic index and glycemic load. So, they do not raise blood sugar or insulin levels, which is great for people who have diabetes, PCOS, and insulin resistance. It means no energy crash!
YELLOW FLAG 🟡: more than 5 grams of sugar from natural sources like dates, oats, or honey. These sources naturally have a lower glycemic load, but they will still likely spike blood sugar, leading to inflammation, energy crashes, hunger, and more negative effects. Check in with your body to see if you feel tired or hungry an hour or so after eating these types of bars.
RED FLAG 🚩: a ingredient panel that has syrups (high fructose corn syrups, brown rice syrup, fructose syrup, etc.), sugar alcohols (sorbitol, xylitol, erythritol, etc.), and artificial sweeteners (sucralose is mainly used). These sugars spike glucose levels, lead to a energy crash, have no nutritional benefit, and carry an array of other health problems. Again, real, whole, natural ingredients are the best option!
Sugars are not created equally! I repeat, sugars are not created equally! Look for a bar with natural sugars and very low amounts.
Our #1 favorite protein & fiber bar - low glycemic, clinically-backed, and all natural
GREEN FLAG ✅: 10+ grams of protein from a high quality source. Remember that whey, soy, and milk protein can be inflammatory, have antibiotic exposure, and other quality issues. We recommend a plant based protein source like pea protein, seeds, and nuts. 10+ grams of fiber. Most people don't get enough fiber! Healthy fats (like nuts!) are amazing for keeping you full amongst so many other benefits.
RED FLAG 🚩:
GREEN FLAG ✅: whole food ingredients that have actual health benefits. A balanced combination of plant-based protein, healthy fats, fiber, and antioxidants/adaptogens is ideal.
RED FLAG 🚩: “natural flavors”, vegetable glycerin, and gums (like xanthan gum, guar gum, acacia gum, etc.) may sound “healthy” but can actually mess with the gut microbiome, cause inflammation, and create risk for metabolic diseases. Additionally, these ingredients can come from mysterious sources that are not listed fully on the nutrition label.
Our #1 favorite protein & fiber bar - low glycemic, clinically-backed, and all natural
GREEN FLAG ✅: BPA-free, phthalate-free, endocrine-disruptor-free, and paper packaging are not only the cleanest packaging (no chemicals = no hormone disruptions!) but also the most sustainable for the planet. It’s a win-win.
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