Hello mates! How are you? I hope you’re having an ideal 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 believed I’d chat about protein bars since they’re a staple for on-the-go snacks.
Selecting a protein bar could be overwhelming with the plethora of choices out there available in the market. 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.
At the moment, I wish to spotlight manufacturers that use licensed natural substances, and share a easy recipe on find out how to make your personal wholesome bars at residence.
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 may cause digestive points and should 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 elevate unhealthy ldl cholesterol (LDL) and decrease good ldl cholesterol (HDL), growing the danger of coronary heart illness. Search for bars that use wholesome fat like coconut oil or nuts.
Synthetic Flavors and Colours:
These components may cause allergic reactions and should produce other opposed well being results. Select bars with pure flavors and colours derived from entire meals substances.
Soy Protein Isolate:
This generally used protein supply is usually genetically modified and extremely processed. It could possibly disrupt hormone stability as a consequence of its phytoestrogen content material. Think about bars with protein sources like whey, pea, or brown rice protein as a substitute.
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 tough to search 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 listing most of their substances 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 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 they usually have so many nice flavors.
EquiLife: EquiLife bars deal with utilizing high-quality, natural substances and supply balanced vitamin. 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 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 entire meals vitamin. They use honey as a pure sweetener and supply quite a lot of flavors to go well with completely different tastes. These style SO scrumptious, too — you may get them at Costco.
Tips on how to Make Your Personal Protein Bars at Residence
Making your personal 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-compulsory)
1/4 cup chia seeds or flaxseeds
1/4 cup dried fruit (non-compulsory)
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 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 no less than 2 hours earlier than reducing into bars.
Step 7: Retailer in an hermetic container within the fridge for as much as every 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 entails the usage of hexane, a chemical solvent.
GMO Considerations: A big proportion of soy crops are genetically modified, which can carry potential well being dangers.
Phytoestrogens: Soy comprises compounds known as phytoestrogens that may mimic estrogen within the physique. This will disrupt hormonal stability and doubtlessly 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 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 substances. Keep away from synthetic components and extremely processed substances like soy protein isolate. Higher but, attempt making your personal protein bars at residence 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 decisions that help your well being and wellness targets.
So, inform me, mates: what’s your favourite model of protein bars? What on-the-go snacks do you like?
xoxo
Gina
Extra protein recipes:
Home made peanut butter protein bars
Crispy chocolate coconut protein bars
Chocolate protein bars with candy potato
