Hello friends! How are you? I hope you’re having a great morning! I have a couple of client calls this morning and I’m going 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 given the large number 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 an easy 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 such as sucralose, aspartame, saccharin, and erythritol can cause digestive problems and negatively affect the gut microbiome. Opt for natural sweeteners like 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 increase bad cholesterol (LDL) and lower good cholesterol (HDL), increasing the risk of heart disease. Look for bars that use healthy fats like coconut oil or nuts.
Artificial flavors and colors:
These additives can cause allergic reactions and have other adverse health effects. Choose bars with natural flavors and colors derived from whole food ingredients.
Soy protein isolate:
This commonly used protein source is often genetically modified and highly processed. It can alter hormonal balance due to its phytoestrogen content. Instead, consider bars with protein sources like whey protein, pea, or brown rice.
Brands that use certified organic ingredients
Urban Remedy: Known for their simple ingredient lists, Urban Remedy uses almond flour, coconut butter, nuts, and fruit, and they’re organic. They are hard to find and I only found them at Whole Foods.
GoMacro: These bars are made with certified organic and non-GMO ingredients. They offer a variety of flavors and are plant-based.
RX BAR: With no added sugar, gluten, soy or dairy, RXBARs list most of their ingredients on the front of the package. I don’t love the texture that much; They are a little hard and chewy, but have pretty decent ingredients.
Organize: Orgain protein bars use organic ingredients and contain no artificial colors, flavors or preservatives. They are also rich in plant-based proteins.
Hello: Aloha bars are made with organic, non-GMO ingredients and are gluten, soy and dairy free. They offer plant-based protein options with simple, clean ingredients. They taste like a chocolate bar and have so many delicious flavors.
Equivida: EquiLife bars focus on using high-quality, organic ingredients and providing balanced nutrition. They are designed to support overall well-being and contain no artificial additives. These are simple, very tasty and tThe chocolate brownie is my favorite (use code FITNESSISTA10).
Truvani: Truvani bars are made with organic, non-GMO ingredients and prioritize transparency in the origin of their ingredients. They are free of artificial sweeteners and preservatives. I also love the flavor and texture of these.
Perfect bar: Perfect Bars are made with organic, non-GMO ingredients and contain whole, nutritious foods. They use honey as a natural sweetener and offer a variety of flavors to suit different tastes. These also taste SO delicious; 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:
Ingredients:
1 cup oat flakes
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 or flax seeds
1/4 cup nuts (optional)
A pinch of sea salt
Instructions:
Step 1: Mix all dry ingredients (oats, protein powder, seeds and nuts) in a large bowl.
Step 2: In a separate bowl, combine the almond butter and honey/maple syrup. Microwave for 30 seconds to make it easier to mix.
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 vegetable) until the desired consistency is reached.
Step 4: Line a baking sheet with parchment paper and press the mixture evenly into the dish.
Step 5: Sprinkle the chocolate chips on top and gently press them 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 option
Soy protein isolate is a highly processed form of soy protein. It is often found in protein bars and shakes, but there are several reasons to avoid it:
Processing: Soy protein isolate undergoes intense processing, often involving the use of hexane, a chemical solvent.
GMO Concerns: A large percentage of soybean crops are genetically modified, which can carry potential health risks.
Phytoestrogens: Soy contains compounds called phytoestrogens that can mimic estrogen in the body. This can upset hormonal balance and potentially lead to health problems, especially in people 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 select options that prioritize whole, organic ingredients. Avoid artificial additives and highly processed ingredients like 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 decisions that support your health and wellness goals.
So tell me friends: what is your favorite brand of protein bars? What on-the-go snacks do you love?
hugs and kisses
gina
More protein recipes:
Homemade Peanut Butter Protein Bars
Crunchy Chocolate Coconut Protein Bars
Chocolate protein bars with sweet potato
