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 may be overwhelming with the plethora of choices obtainable out there. Whether or not you’re on the lookout 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.
Right this moment, I need to spotlight manufacturers that use licensed natural elements, and share a easy recipe on the best way to make your individual wholesome bars at house.
What to search for in a protein bar
Elements to Keep away from in Protein Bars
Synthetic Sweeteners:
Elements like sucralose, aspartame, saccharin, and erythritol may 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 greatest to keep away from any bar that lists high-fructose corn syrup amongst its elements.
Hydrogenated Oils:
These trans fat can elevate dangerous 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 may cause allergic reactions and will produce other antagonistic well being results. Select bars with pure flavors and colours derived from complete meals elements.
Soy Protein Isolate:
This generally used protein supply is commonly genetically modified and extremely processed. It will possibly disrupt hormone stability on account of its phytoestrogen content material. Contemplate bars with protein sources like whey, pea, or brown rice protein as an alternative.
Manufacturers That Use Licensed Natural Elements
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 seek out and I’ve solely discovered them at Entire Meals.
GoMacro: These bars are made with licensed natural, non-GMO elements. They provide a wide range of flavors and are plant-based.
RXBAR: With no added sugar, gluten, soy, or dairy, RXBARs listing most of their elements 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 elements.
Orgain: Orgain protein bars use natural elements 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 elements and are free from gluten, soy, and dairy. They provide plant-based protein choices with easy and clear elements. These style like a sweet bar they usually have so many nice flavors.
EquiLife: EquiLife bars deal with utilizing high-quality, natural elements 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 elements 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 elements and are filled with complete meals diet. They use honey as a pure sweetener and supply a wide range of flavors to swimsuit completely different tastes. These style SO scrumptious, too — you will get them at Costco.
Tips on how to Make Your Personal Protein Bars at Residence
Making your individual protein bars is a good way to make sure you’re consuming wholesome elements with none undesirable components.
Right here’s a easy recipe to get you began:
Elements:
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 elements (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 elements into the dry elements 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 prime and gently press them into the combination.
Step 6: Refrigerate for at the least 2 hours earlier than reducing 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 typically 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 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 will 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 typical allergen and may 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 elements. Keep away from synthetic components and extremely processed elements like soy protein isolate. Higher but, strive making your individual protein bars at house for a wholesome, custom-made snack that meets all of your dietary wants.
By being attentive 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’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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