Hello mates! How are you? I hope you’re having an amazing 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 accessible out there. Whether or not you’re in search of a fast post-workout snack or a handy meal substitute, it’s vital to know what to search for—and what to keep away from.
As we speak, I wish to spotlight manufacturers that use licensed natural substances, and share a easy recipe on how you can make your individual 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 problems. It’s finest to keep away from any bar that lists high-fructose corn syrup amongst its substances.
Hydrogenated Oils:
These trans fat can increase 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 hostile well being results. Select bars with pure flavors and colours derived from complete meals substances.
Soy Protein Isolate:
This generally used protein supply is commonly genetically modified and extremely processed. It could possibly disrupt hormone stability resulting from its phytoestrogen content material. Take into account bars with protein sources like whey, pea, or brown rice protein as a substitute.
Manufacturers That Use Licensed Natural Substances
City Treatment: Recognized 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 seek out and I’ve solely discovered them at Complete Meals.
GoMacro: These bars are made with licensed natural, non-GMO substances. They provide quite a lot of flavors and are plant-based.
RXBAR: With no added sugar, gluten, soy, or dairy, RXBARs checklist most of their substances on the entrance of the package deal. I don’t love the feel as a lot; they’re a bit arduous and chewy, however have fairly first rate substances.
Orgain: Orgain protein bars use natural substances 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 substances and are free from gluten, soy, and dairy. They provide plant-based protein choices with easy and clear substances. These style like a sweet bar and so they have so many nice flavors.
EquiLife: EquiLife bars give attention to utilizing high-quality, natural substances and supply balanced diet. They’re designed to assist general 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 substances and prioritize transparency of their ingredient sourcing. They’re free from synthetic sweeteners and preservatives. I additionally love the style and texture of those.
Good Bar: Good Bars are made with natural, non-GMO substances and are full of complete meals diet. They use honey as a pure sweetener and supply quite a lot of flavors to go well with totally different tastes. These style SO scrumptious, too — you may get them at Costco.
The best way to Make Your Personal Protein Bars at Dwelling
Making your individual protein bars is a good way to make sure you’re consuming wholesome substances 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 substances (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 substances into the dry substances and blend till effectively mixed. If the combination is just 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 no less than 2 hours earlier than slicing 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 frequently includes the usage of hexane, a chemical solvent.
GMO Issues: A big proportion of soy crops are genetically modified, which can carry potential well being dangers.
Phytoestrogens: Soy comprises compounds referred to as phytoestrogens that may mimic estrogen within the physique. This may disrupt hormonal stability and probably result in well being points, particularly for these with thyroid issues or hormone-sensitive circumstances.
Allergic reactions and Sensitivities: Soy is a standard allergen and might trigger digestive points or allergic reactions in some individuals.
When selecting a protein bar, it’s important to learn the labels and choose choices that prioritize complete, natural substances. Keep away from synthetic components and extremely processed substances like soy protein isolate. Higher but, attempt making your individual protein bars at dwelling for a wholesome, personalized snack that meets all of your dietary wants.
By listening to what’s in your protein bar, you may make knowledgeable selections that assist your well being and wellness objectives.
So, inform me, mates: what’s your favourite model of protein bars? What on-the-go snacks do you’re keen on?
xoxo
Gina
Extra protein recipes:
Homemade peanut butter protein bars
Crispy chocolate coconut protein bars
Chocolate protein bars with sweet potato
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