Lifestyle
Snacks to Skip for a Healthier You: Doctor’s Expert Advice
For those striving to maintain a healthy lifestyle or enhance their workout regimen, protein bars are often touted as a nutritious snack option. However, Dr. Franklin Joseph, an expert in endocrinology and weight management, is cautioning against blindly trusting these seemingly healthy choices.
Dr. Joseph, who practices at Dr. Frank’s Weight Loss Clinic in the UK, has raised concerns about the hidden drawbacks of many protein bars. He explains that while these snacks are marketed as high-protein and beneficial, they often contain unhealthy ingredients.
“People assume that because a product is labeled as ‘high in protein,’ it must be good for them,” Dr. Joseph stated in a recent interview with the UK’s Daily Record.
He further elaborates that these bars are frequently laden with artificial sweeteners, syrups, and preservatives, which can counteract weight loss efforts and potentially lead to weight gain.
“The reality is that most protein bars are highly processed and packed with artificial sweeteners, syrups, and preservatives that can contribute to weight gain rather than weight loss.”
In the United States, this issue is prevalent as well. Many protein bars, despite their health-oriented branding, can be deceptively high in calories and sugars, often rivaling or surpassing the sugar content of a typical chocolate bar.
Dr. Joseph warns, “Not all protein bars are bad, but most are ultra-processed junk with a protein label slapped on.”
A survey by Eat This, Not That! highlighted some of the worst offenders in the protein bar market. Among them, Gatorade’s Peanut Butter Chocolate Protein Bar stands out with 24 grams of sugar, which is the maximum recommended daily intake. Similarly, the 1st Phorm Level 1 S’mores Protein Bar contains 45% of the daily recommended intake of saturated fat.
Popular brands such as Think!, Pure, Quest, and Clif Bar also have options that fall short of being healthy choices. Despite these concerns, nutritionists acknowledge that protein bars can still be beneficial for athletes or individuals with hectic schedules, provided they choose wisely.
Lisa Moskovitz, RD, CEO of The NY Nutrition Group, advises, “While protein bars can aid weight loss and muscle growth, they should not replace whole food sources.” She recommends foods like eggs, meat, fish, beans, and nuts as preferable options.
Moskovitz suggests limiting protein bar consumption to once daily and selecting bars low in sugar, sweeteners, and saturated fats. She advises looking for bars with at least 5 grams of fiber, less than 5 grams of sugar, and at least 5 grams of protein.
For athletes, sports nutrition advisor Kyle Crowley recommends aiming for bars that provide 20 grams of protein, preferably from high-quality sources like whey and casein, though plant-based options such as pea protein are also available.
For those with busy lifestyles seeking a quick snack, Crowley advises choosing bars that are low in sugar and high in fiber. “Focus on high-quality protein sources, and keep sugar levels low,” he says.
By being mindful of these guidelines, you can make informed decisions about your snack choices, ensuring they align with your health goals and dietary needs.
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