Hello buddies! How are you? I hope you’re having an important morning! I’ve a few consumer calls this morning and am heading out on a enjoyable work journey.
Since I’ll be touring with a bag of meals, I assumed I’d chat about protein bars since they’re a staple for on-the-go snacks.
Selecting a protein bar may be overwhelming with the plethora of choices out there available in the market. Whether or not you’re searching for a fast post-workout snack or a handy meal substitute, it’s necessary to know what to search for—and what to keep away from.
Immediately, I wish to spotlight manufacturers that use licensed natural components, and share a easy recipe on methods to make your personal wholesome bars at dwelling.
What to search for in a protein bar
Substances to Keep away from in Protein Bars
Synthetic Sweeteners:
Substances like sucralose, aspartame, saccharin, and erythritol could cause digestive points and will negatively have an effect on your intestine microbiome. Go for pure sweeteners like honey, maple syrup, or dates.
Excessive-Fructose Corn Syrup:
This sweetener is linked to weight problems, diabetes, and different metabolic issues. It’s greatest to keep away from any bar that lists high-fructose corn syrup amongst its components.
Hydrogenated Oils:
These trans fat can elevate unhealthy ldl cholesterol (LDL) and decrease good ldl cholesterol (HDL), growing the chance of coronary heart illness. Search for bars that use wholesome fat like coconut oil or nuts.
Synthetic Flavors and Colours:
These components could cause allergic reactions and will produce other opposed well being results. Select bars with pure flavors and colours derived from entire meals components.
Soy Protein Isolate:
This generally used protein supply is commonly genetically modified and extremely processed. It may well disrupt hormone steadiness as a result of its phytoestrogen content material. Take into account bars with protein sources like whey, pea, or brown rice protein as an alternative.
Manufacturers That Use Licensed Natural Substances
City Treatment: Identified for his or her easy ingredient lists, City Treatment makes use of almond flour, coconut butter, nuts and fruit, and are natural. They’re troublesome to search out and I’ve solely discovered them at Entire Meals.
GoMacro: These bars are made with licensed natural, non-GMO components. They provide quite a lot of flavors and are plant-based.
RXBAR: With no added sugar, gluten, soy, or dairy, RXBARs record most of their components on the entrance of the package deal. I don’t love the feel as a lot; they’re a bit laborious and chewy, however have fairly respectable components.
Orgain: Orgain protein bars use natural components and are free from synthetic colours, flavors, and preservatives. They’re additionally excessive in plant-based protein.
Aloha: Aloha bars are made with natural, non-GMO components and are free from gluten, soy, and dairy. They provide plant-based protein choices with easy and clear components. These style like a sweet bar they usually have so many nice flavors.
EquiLife: EquiLife bars concentrate on utilizing high-quality, natural components and supply balanced diet. They’re designed to help total wellness and are free from synthetic components. These are easy, so tasty, and the chocolate brownie is my fave (use code FITNESSISTA10).
Truvani: Truvani bars are made with natural, non-GMO components and prioritize transparency of their ingredient sourcing. They’re free from synthetic sweeteners and preservatives. I additionally love the style and texture of those.
Excellent Bar: Excellent Bars are made with natural, non-GMO components and are filled with entire meals diet. They use honey as a pure sweetener and supply quite a lot of flavors to swimsuit completely different tastes. These style SO scrumptious, too — you may get them at Costco.
Find out how to Make Your Personal Protein Bars at Dwelling
Making your personal protein bars is a good way to make sure you’re consuming wholesome components with none undesirable components.
Right here’s a easy recipe to get you began:
Substances:
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 darkish chocolate chips (non-obligatory)
1/4 cup chia seeds or flaxseeds
1/4 cup dried fruit (non-obligatory)
Pinch of sea salt
Directions:
Step 1: Combine all of the dry components (oats, protein powder, seeds, and dried fruit) in a big bowl.
Step 2: In a separate bowl, mix the almond butter and honey/maple syrup. Microwave for 30 seconds to make it simpler to combine.
Step 3: Pour the moist components into the dry components and blend till properly mixed. If the combination is simply too dry, add a tablespoon of water or milk (dairy or plant-based) till it reaches the specified consistency.
Step 4: Line a baking dish with parchment paper and press the combination evenly into the dish.
Step 5: Sprinkle the chocolate chips on high and gently press them into the combination.
Step 6: Refrigerate for at the very least 2 hours earlier than chopping into bars.
Step 7: Retailer in an hermetic container within the fridge for as much as per week.
Why Soy Protein Isolate is Not a Good Alternative
Soy protein isolate is a extremely processed type of soy protein. It’s usually present in protein bars and shakes, however there are a number of causes to keep away from it:
Processing: Soy protein isolate undergoes heavy processing, which regularly includes using hexane, a chemical solvent.
GMO Considerations: A big proportion of soy crops are genetically modified, which can carry potential well being dangers.
Phytoestrogens: Soy incorporates compounds known as phytoestrogens that may mimic estrogen within the physique. This could disrupt hormonal steadiness and doubtlessly result in well being points, particularly for these with thyroid issues or hormone-sensitive circumstances.
Allergic reactions and Sensitivities: Soy is a typical allergen and may trigger digestive points or allergic reactions in some folks.
When selecting a protein bar, it’s important to learn the labels and choose choices that prioritize entire, natural components. Keep away from synthetic components and extremely processed components like soy protein isolate. Higher but, attempt making your personal protein bars at dwelling for a wholesome, custom-made snack that meets all of your dietary wants.
By listening to what’s in your protein bar, you may make knowledgeable selections that help your well being and wellness objectives.
So, inform me, buddies: what’s your favourite model of protein bars? What on-the-go snacks do you like?
xoxo
Gina
Extra protein recipes:
Do-it-yourself peanut butter protein bars
Crispy chocolate coconut protein bars
Chocolate protein bars with candy potato
