Eating Protein Bars Every Day? The Side Effects No One Talks About

Protein bars are among the most convenient ways to get an adequate amount of protein your body needs daily to build and repair muscles after a workout, and increase feelings of fullness. Protein bars also provide energy and act as a healthy snack. While they can be a part of a healthy diet if you are also consuming plenty of nutrients from fruits, vegetables, whole grains, and legumes, there are many cons as well. In the markets, there are numerous protein bar options available today – making it difficult to determine which one is best for you, as well as easy to choose one that may not be a good fit for your goals. While some are sold as being high in nutrition with natural ingredients, they are loaded with sugar and calories and are on par with candies.

Also, while the fat in some protein bars often comes from whole nuts and seeds, many brands use highly processed plant oils, like palm, canola, peanut, or soybean oil.

Potential downsides of eating protein bars daily

High in sugar

Protein bars may contain excessive amounts of added sugar, which can be harmful, especially if you eat many other processed foods as well. According to experts, always pick one with six to eight grams of added sugar.

Hard-to-digest ingredients

Many ingredients added to store-bought protein bars can cause an upset stomach. Experts say sugar alcohols used in some protein bars can also lead to diarrhoea. If you are sensitive to sugar alcohols, avoid products that contain sorbitol, xylitol, erythritol, and maltitol.

Loaded with calories

Protein bars are mostly advertised as wonder foods, but experts believe they are overhyped. Many protein bars are packed with calories - meaning they contribute to weight gain, particularly if eaten in excess. It is, therefore, important to assess the nutrition label of your favorite protein bar or any packaged snack to ensure it’s appropriate for your overall nutritional needs.

Best alternatives to protein bars

According to experts, if you want to eat protein bars, the best is to make them at home with ingredients like almonds, cashews, flaxseeds, pumpkin seeds, chia seeds, coconut, and dates. Also, there are many other ways to incorporate more protein-loaded food in your diet, such as eating more:

• Raw nuts and seeds
• Cheese
• Hard-boiled eggs
• Nut and seed butters
• Unsweetened yogurt
• Dairy or high-protein nondairy milks
• Cottage cheese
• Beans and lentils
• Tofu and tempeh
• Deitan
• Lean meats like chicken and fish
• Certain whole grains

Experts say that meeting your daily protein needs is not a very difficult task if your diet is well-balanced. Try to include some healthy protein-rich foods into each meal and snack to help you feel fuller longer, fuel your workouts, and support an overall healthy lifestyle.