Hello friends! How are you; I hope you had a wonderful morning! I have two client calls this morning and I’m off on a fun work trip.
Since I’ll be traveling with a bag of food, I thought I’d talk about protein bars since they’re a staple for on-the-go snacks.
Choosing a protein bar can be overwhelming with the plethora of options available on the market. Whether you’re looking for a quick post-workout snack or a convenient meal replacement, it’s important to know what to look for and what to avoid.
Today, I want to highlight brands that use certified organic ingredients and share a simple recipe on how to make your own healthy bars at home.
What to look for in a protein bar
Ingredients to avoid in protein bars
Artificial sweeteners:
Ingredients like sucralose, aspartame, saccharin and erythritol can cause digestive problems and can negatively affect your gut microbiome. Choose natural sweeteners such as honey, maple syrup or dates.
High Fructose Corn Syrup:
This sweetener is linked to obesity, diabetes and other metabolic disorders. It’s best to avoid any bar that includes high fructose corn syrup among its ingredients.
Hydrogenated Oils:
These trans fats can raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease. Look for bars that use healthy fats, such as coconut oil or nuts.
Artificial flavors and colors:
These additives can cause allergic reactions and can have other adverse health effects. Choose bars with natural flavors and colors derived from whole food ingredients.
Soy Protein Isolate:
This widely used source of protein is often genetically modified and highly processed. It can disrupt hormone balance due to its phytoestrogen content. Consider bars with protein sources such as whey, pea or brown rice protein.
Brands that use certified organic ingredients
Urban Remedy: Known for its simple ingredient lists, Urban Remedy uses almond flour, coconut butter, nuts and fruits and is organic. They are hard to find and I have only found them at Whole Foods.
GoMacro: These bars are made with certified organic, non-GMO ingredients. They offer a variety of flavors and are of plant origin.
RXBAR: With no added sugar, gluten, soy or dairy, RXBARs list most of their ingredients on the front of the package. I don’t like the texture that much. they are a little hard and chewy, but have pretty decent ingredients.
Organization: Organic protein bars use organic ingredients and are free of artificial colors, flavors and preservatives. They are also high in vegetable protein.
Aloha: Aloha bars are made with organic ingredients, non-GMO and gluten, soy and dairy free. They offer plant-based protein options with simple and clean ingredients. These taste like caramel and have so many great flavors.
EquiLife: EquiLife bars focus on using high quality organic ingredients and provide balanced nutrition. They are designed to support overall well-being and are free of artificial additives. These are simple, so delicious, and tthe chocolate brownie is my favorite (use code FITNESSISTA10).
Truvani: Truvani bars are made with organic, non-GMO ingredients and prioritize transparency in sourcing their ingredients. They are free of artificial sweeteners and preservatives. I also like the taste and texture of these.
Perfect bar: Perfect Bars are made with organic, non-GMO ingredients and are packed with complete nutrition. They use honey as a natural sweetener and offer a variety of flavors to suit different tastes. These are so delicious, too — you can get them at Costco.
How to make your own protein bars at home
Making your own protein bars is a great way to ensure you’re consuming healthy ingredients without unwanted additives.
Here’s a simple recipe to get you started:
Components:
1 cup rolled oats
1/2 cup almond butter or peanut butter
1/2 cup protein powder (whey, pea or brown rice)
1/4 cup honey or maple syrup
1/4 cup dark chocolate chips (optional)
1/4 cup chia seeds or flax seeds
1/4 cup dried fruit (optional)
Pinch of sea salt
Instructions:
Step 1: Mix all the dry ingredients (oats, protein powder, seeds and dried fruit) in a large bowl.
Step 2: In a separate bowl, combine the almond butter and honey/maple syrup. Microwave for 30 seconds to facilitate mixing.
Step 3: Pour the wet ingredients into the dry ingredients and mix until well combined. If the mixture is too dry, add a tablespoon of water or milk (dairy or plant-based) until it reaches the desired consistency.
Step 4: Line a pan with parchment paper and press the mixture evenly into the pan.
Step 5: Sprinkle the chocolate chips on top and press them gently into the mixture.
Step 6: Refrigerate for at least 2 hours before cutting into bars.
Step 7: Store in an airtight container in the refrigerator for up to a week.
Why Soy Protein Isolate is not a good choice
Soy protein isolate is a highly processed form of soy protein. It’s often found in protein bars and shakes, but there are several reasons to avoid it:
Processing: Soy protein isolate is heavily processed, often involving the use of hexane, a chemical solvent.
GMO Concerns: A large percentage of soy crops are genetically modified, which can pose potential health risks.
Phytoestrogens: Soy contains compounds called phytoestrogens that can mimic estrogen in the body. This can disrupt hormonal balance and potentially lead to health problems, especially for those with thyroid problems or hormone-sensitive conditions.
Allergies and sensitivities: Soy is a common allergen and can cause digestive problems or allergic reactions in some people.
When choosing a protein bar, it’s essential to read labels and choose options that prioritize whole, organic ingredients. Avoid artificial additives and highly processed ingredients such as soy protein isolate. Better yet, try making your own protein bars at home for a healthy, personalized snack that meets all your nutritional needs.
By paying attention to what’s in your protein bar, you can make informed choices that support your health and wellness goals.
So tell me, friends: what’s your favorite brand of protein bars? What on-the-go snacks do you love?
ho ho
Gina
More protein recipes:
Homemade Peanut Butter Protein Bars
Crunchy Chocolate Coconut Protein Bars
Chocolate protein bars with sweet potato
