Popular protein bars: What to look for

Too much added sugar can negatively affect people’s health. Excess sugar is linked to obesity, diabetes, high blood pressure and an increased risk of heart disease.

According to the American Heart Association, men should aim for no more than 36 grams of added sugar a day and women no more than 25 grams. That might sound like a lot, but it adds up fast. Even a seemingly healthy snack with just five grams of added sugar can sneak people closer to their daily limit.

Also, “added sugar” isn’t the same as natural sugars found in whole fruit (like fructose, glucose and sucrose). Added sugars are sweeteners like table sugars, high fructose corn syrup, dextrose, honey and fruit or vegetable juice that are added to the bar during manufacturing.

Sugar substitutes are often marketed as the “healthier” choice. But they’re not always as good as people think. The World Health Organization (WHO) advises against using non-sugar sweeteners (like aspartame, sucralose or stevia) to manage weight or prevent diseases. A scientific literature review found they likely don’t help reduce body fat in the long term and may even raise the risk of type 2 diabetes, heart disease and early death.

Some common sugar substitutes that may be found in protein bars are:

• Acesulfame K
• Aspartame
• Maltitol
• Stevia and Stevia derivatives (extracts)
• Sucralose

Choosing between sugar substitutes and naturally sweetened foods or foods with added sugars can often be a challenge. Moderation with either choice is the right approach. The best choice is always something unsweetened or naturally sweetened with fruit.

Saturated and trans fats are considered unhealthy fats. Experts recommend limiting these. Too much saturated or trans fat in the diet can raise the risk of heart disease and stroke by increasing “bad” cholesterol levels. Fats are also high in calories, which can lead to weight gain if eaten in excess.

Some ingredients that contain saturated fats include:

• Palm oil
• Palm kernel oil
• Coconut oil
• Butter
• Heavy cream

The Dietary Guidelines for Americans suggest limiting the amount of saturated fats eaten to under 10 percent of someone’s daily calories, while the American Heart Association recommends limiting consumption to 5 to 6 percent of total calories. When it comes to trans fats, these should be avoided altogether.

For someone eating around 2,000 calories a day, that means sticking to no more than 22 grams of saturated fat daily (when following the recommendation from the Dietary Guidelines for Americans). Just one tablespoon of butter has 7 grams of saturated fat. So, it can all add up fast. People should keep an eye on labels to help stay within a recommended range.

Most artificial food additives in food are safe since they first must be approved by the U.S. Food and Drug Administration (FDA) before they can be used in a product, or they’re considered Generally Recognized as Safe (GRAS) by qualified experts and thus exempt from this requirement. However, the FDA can’t guarantee that every ingredient is completely risk-free; science doesn’t work that way, and things can always change.

For example, the U.S. is now phasing out petroleum-based synthetic dyes in food due to concerns about their lack of nutritional value and potential harm to children’s health. Some food additives may affect hormones, growth and development in children. They may also increase a child’s risk of obesity. For anyone looking for the safest possible option, consider buying a protein bar with little or no artificial additives.

How many protein bars someone should eat is really going to depend on the person. Factors like activity level, diet and health goals are all going to play a part. Active people may need more protein, while less active ones might need less.

In general, people should aim to meet their daily needs without going overboard and use bars to supplement, not replace, a balanced diet. People should always consult with a health care provider for personalized dietary advice. 

Protein is essential for overall health. It supports nearly every part of the body, including muscles, bones, skin and blood. It helps build and repair tissues and powers vital functions like oxygen transport and cell maintenance. If the body doesn’t get enough protein, it can be problematic. Eventually it can lead to brittle hair and nails, fatigue, frequent illness, mood changes and muscle weakness.

Per the American Heart Association, the recommended daily amount of protein for most adults 18 years and older is 0.8 grams per kilogram (0.36 grams per pound) of body weight. Growing children, pregnant women and nursing mothers need a bit more protein because their bodies are building more muscle. People should consult with a health care provider to find their optimal amount.