Keto And Protein Bars: Unhealthy, Unnecessary Energy

While keto and protein bars are often marketed as a convenient and nutritious snack option, it's important to be cautious when choosing these products. Many contain high levels of added sugar, artificial sweeteners, and other unhealthy ingredients that can negatively impact your health. For example, some protein bars contain as much sugar as a candy bar, which can lead to elevated blood glucose levels and fatty liver disease if consumed too frequently. Additionally, ingredients like sugar alcohols, soy, and carrageenan found in some bars can cause intestinal irritation and other digestive issues. When selecting a keto or protein bar, it's best to opt for those made with whole food ingredients and minimal artificial additives. Reading the nutrition labels and ingredient lists is crucial to making an informed choice.

High sugar content

Many protein bars are marketed as healthy, but they often contain high amounts of sugar.

Protein bars are often marketed as a convenient, nutritious snack option. However, many of them contain high amounts of sugar, which can be detrimental to one's health and fitness goals.

When examining the nutritional content of protein bars, it is important to look beyond the total carbohydrate count and consider the net carbs, which are calculated by subtracting the grams of fibre and sugar alcohols from the total carbohydrates. Net carbs are a more accurate representation of the impact the food will have on blood sugar levels.

Additionally, it is important to be aware of the different types of sugar and sweeteners used in protein bars. Natural-sounding names such as fruit juice concentrate and evaporated cane juice are still forms of sugar that can kick you out of ketosis. Sugar alcohols, such as maltitol and xylitol, are often used in "low-carb" products but can lead to digestive issues such as stomach cramps, gas, and diarrhoea.

When choosing a protein bar, it is best to opt for those with minimal processing and a short list of recognisable whole food ingredients. Prioritise bars with adequate protein, healthy fats, and fibre, and avoid those with excessive sugar and cheap fillers.

Artificial additives

Sugar alcohols, such as maltitol, xylitol, and glycerin, can cause digestive issues such as bloating, gas, and abdominal pain. They are often used in "low-carb" products but can have a similar impact on blood glucose as regular sugar.

Preservatives, artificial sweeteners, and synthetic ingredients are also commonly added to extend the shelf life of these bars. However, these additives can be just as harmful as sugar alcohols. Artificial sweeteners like sucralose and aspartame have been linked to negative health effects, and it is best to minimise their consumption.

Additionally, cheap fillers such as chicory root fiber, polydextrose, and modified food starch are often used in these bars. While they may not directly impact your health, they are used to replace more nutritious ingredients and can lead to an unbalanced diet.

When choosing a keto bar or protein bar, it is essential to read the ingredient list carefully and select options with minimal artificial additives. Look for bars with simple, whole food ingredients and natural sweeteners like stevia or monk fruit. Prioritise options that are free from sugar alcohols, artificial preservatives, and synthetic ingredients to support your health and wellness goals.

Allergens and irritants

Allergens:

• Nuts: Many keto and protein bars contain nuts such as almonds, peanuts, cashews, or macadamia nuts. If you have a nut allergy, carefully check the ingredient list to ensure the bar is safe for you.
• Dairy: Some bars contain dairy products like whey protein, milk protein isolate, or milk protein. If you are lactose intolerant or have a dairy allergy, look for vegan or dairy-free options.
• Soy: Soy is a common ingredient in protein bars and can be an allergen for some individuals. Check the label if you have a soy allergy.
• Eggs: Although less common, some bars may contain egg-derived ingredients, so be cautious if you have an egg allergy.

Irritants:

• Sugar Alcohols: Sugar alcohols like maltitol, xylitol, erythritol, and sucralose are often used in keto and protein bars as low-calorie sweeteners. However, they can cause digestive issues such as bloating, gas, and diarrhoea. If you are sensitive to these sweeteners, look for bars that use alternative options like stevia or monk fruit extract.
• Artificial Sweeteners: Artificial sweeteners such as sucralose and aspartame are sometimes added to bars. While they don't usually cause allergic reactions, they may be undesirable for those who prefer natural ingredients.
• Grain-Derived Ingredients: Bars that contain wheat, rye, barley, or other grains may be unsuitable for those with gluten intolerance or coeliac disease. Grain-derived ingredients can also be a source of irritation for some individuals.
• Natural Flavours: Natural flavours can include a wide range of ingredients, and some may be more likely to trigger allergies or intolerances. If you have specific allergies, carefully scrutinise the ingredient list to identify any potential triggers.

High calorie content

While keto bars and protein bars can be a convenient snack option, they are often high in calories. This is due to their high fat and protein content, which can be problematic for individuals trying to lose weight or maintain a calorie-controlled diet.

Keto bars and protein bars are designed to be high in fat and protein, which are essential macronutrients for individuals following a ketogenic diet. Fat is particularly important on a keto diet, as it helps to induce a state of ketosis, where the body burns fat for energy instead of carbohydrates. As a result, keto bars and protein bars typically contain higher amounts of fat and protein, which contributes to their high-calorie content.

For example, the Perfect Keto Bar, which is a popular choice among keto dieters, contains 240 calories per bar. Similarly, the MariGold Bar, another keto-friendly option, contains 280 calories. These bars are designed to provide a significant amount of fat and protein to support individuals on a keto diet. However, for those who are not following a keto diet or are trying to reduce their calorie intake, these bars may be too high in calories.

In addition to their high-calorie content, keto bars and protein bars may also contain artificial ingredients, additives, and preservatives. These added ingredients can further increase the calorie content and may have negative health effects. Therefore, it is important to read the ingredient lists and nutrition labels carefully when choosing keto bars or protein bars.

While keto bars and protein bars can be a convenient and tasty option for individuals following a ketogenic diet, their high-calorie content may be a concern for some. It is important to consider your individual calorie needs and goals when deciding whether to include these bars in your diet.

Lack of fibre

Fibre is an essential part of a healthy diet. It is well known that fibre supports healthy digestion and can help to lower cholesterol levels, but it also has other important roles. For example, fibre can help to stabilise blood sugar levels and promote a healthy weight by making you feel fuller for longer.

Keto bars and protein bars often contain very little fibre, which can be a problem for those following a keto diet. This is because a keto diet is typically high in fat and low in carbohydrates, and so it is important to ensure that the food you are eating is providing you with the nutrients you need.

Some keto bars and protein bars may contain synthetic fibres, such as sugar alcohols and artificial sweeteners, which can be harmful to health. Sugar alcohols, for example, can cause digestive issues and may even kick you out of ketosis.

It is important to read the labels of keto bars and protein bars carefully to ensure that you are getting enough fibre. Look for bars that contain natural sources of fibre, such as nuts, seeds, and tapioca fibre, and avoid those that contain synthetic fibres and added sugar.

There are some good options available that provide a decent amount of fibre. For example, Perfect Keto Bars contain 8g of fibre per bar, while Dang Bars contain 11-15g of fibre. It is also possible to make your own keto bars at home, which ensures that you know exactly what is going into your food.

Frequently asked questions