Protein bars have become a popular “healthy” food choice in recent years – especially for those wanting to gain weight. These bars are also marketed as a convenient (and tasty) supplement to a balanced diet offering additional protein. Did you ever imagine there could be potential risks associated with protein bars? Let’s explore the risks and understand how to use these protein supplements properly for healthy weight gain. We will also look at the type of protein bars that are recommended for healthy weight gain.
Risks of Using Protein Bars for Weight Gain
Let’s investigate the potential risks with Protein Bars, especially when consumed regularly with the goal of gaining weight.
- “Added” Sugars:
Calories! Many protein bars contain high amounts of added sugars and calories, which can lead to weight gain in a not-so-healthy way. Some bars may contain up to 400 calories and 20 gms of sugar per serving. The increase in body weight and fat mass due to these added sugars can lead to other health issues. - Nutrient Deficiencies:
Heavy reliance on just protein bars for weight gain can result in nutrient deficiencies, as most bars lack the healthy combination of essential vitamins and minerals found in whole foods. Protein is essential, but it’s equally important to consume a balanced variety of foods – fruits, vegetables, whole grains, and lean protein for optimal nutrient intake. - Digestive Concerns:
Though dietary fiber is said as good, protein bars high in fiber can cause digestive discomfort when consumed in excess. Additionally, protein bars with artificial sweeteners and other additives can lead to bloating and gas. Do make it a point to read the ingredients and nutrition label to before making a protein bar your weight-gain favorite. - Costs may not Justify:
Protein bars can be expensive (while not necessarily better) compared to other protein sources such as chicken or beans. This makes these bars an unsustainable choice for long-term weight gain goals. Almost the same ingredients can be found in a balanced diet, thereby eliminating the extra costs.
Smart Use of Protein Bars for Healthy Weight Gain
By now, you must have painted a picture of the ideal place and portion of protein bars in your daily intake. Let’s revisit:
- Choose bars with whole-food ingredients: Look for protein bars that contain whole-food ingredients e.g. nuts, seeds, and dried fruits. With enough natural sugars, these bars are expected to contain no/low added sugars and be high in fiber and nutrients. Whole food ingredients contribute to overall health benefits as well – think of antioxidants and healthy fats to name a few.
- Make a habit to read the nutrition label: When choosing a protein bar, always check the nutrition label. Bars will almost always contain enough calories. Look for around 200-300 calories and at least 10 grams of protein per serving. Added sugars do no good. Aim for bars with less than 10 grams of added sugar per serving. Another preference should be low saturated/trans fats.
- Works best when supplemented with whole foods: Protein bars contribute best when used alongside a balanced diet. Think of these bars as a meal between meals. Eating a variety of whole foods can ensure adequate nutrient intake and go a long way in keeping you safe from deficiencies.
- Moderation is the key: Consumed protein bars in moderation, as part of a balanced diet as iterated multiple times by now. Try to limit consumption to one or two bars a day. Too many protein bars can lead to overconsumption of calories/added sugars and cause an unnatural balance of nutrients.
What Protein Bars are recommended for Weight Gain
Here are some popular protein bars researched to be of the healthy kind. This is by no means a complete list of protein bars that can positively impact your weight and overall health.
KIND Protein Bars: The promise of whole food ingredients – nuts and seeds – and relatively low in added sugars. They are also found to be a good source of fiber and healthy fats.
RXBAR: Simple, whole food ingredients and are a good source of fiber as well. They claim to be free from artificial flavors and preservatives.
Clif Bars: Clif Bars boast of organic whole grains and contain ~10 grams of protein per serving. You get a variety of flavor choices. These bars are also a good source of fiber.
Larabar: Yet another product line of simple bars made with minimal ingredients and are a good source of fiber and protein.
Hope you feel more aware than ever on the protein bars and are now in the right direction in leveraging protein bars in achieving weight gain goals. To repeat, protein bars should be used in moderation and as part of a balanced diet. When choosing one, look for bars with whole food ingredients and a moderate amount of calories/sugars and of course protein. By incorporating protein bars in the right way into a balanced diet, one can achieve healthy, long-lasting, weight gain while avoiding any potential risks.