Zone, ThinkThin, Cliff, Larabar, Quest, ProMax, MetRx, oh my! Where do you start when choosing a protein bar? What is the difference? How do you know what to eat? Have you ever caught yourself standing in the protein bar section of a grocery store or GNC wondering where do I start? This article is for you! I wanted to break down eating a protein bar to the simplest three toos to helping you choose one that is right for you! With the following three tools: the Metabolic Effect number, the ingredient list, and the serving size, choosing a bar is easy.
1.
Metabolic
Effect Number:
This is one of the most valuable tools
I have learned since working with the Metabolic Effect Team. From the world of
fitness, one knows there are a million protein bars, energy bars, and
whatever-else-kind-of bars out there! It’s pretty overwhelming. And whether
you’re an elite athlete or a mom trying to select a convenient option for
herself or family, it can be pretty confusing! This quick formula helps to
simplify your decision by deciphering the net carbohydrates in the product. To do this you can:
● Subtract
the total grams of fiber and protein from the total grams of carbohydrates
|
● The
remaining number should be: 10 or less
|
● The
fat content should be less than 15 grams
|
Do not worry if the remaining number
is 11 or higher. The idea behind this tool is that if the total number of net
carbohydrates is low, it will have less of an impact on your blood sugar, and
in turn your insulin response. All of these reactions play a role in how your
body regulates sugar, and in turn fat. So if you do select a food with a higher
net carbohydrate just know that essentially you are eating more sugar, which
increases the insulin response. I usually suggest these foods for athletes
before a workout or someone about to engage in an endurance event.
2.
Ingredient
List:
Have you ever tried to read one of
these? Or pronounce some of the names? Kinda scary! In my past life I was a
protein bar junkie and would have any of them as long as they said protein and
were “low carb”. I was pretty clueless about reading the rest of the label. It
wasn’t until I started doing contract work with Larabar that I became more
aware of “bar” food labels. I learned
that some Larabars only have 2 ingredients. But I was still caught up on the
grams of protein there wasn’t enough for me. Well, good things come in time,
and this past year Larabar launched their new line of bars, ALT, which contain
pea protein! Finally, a bar that is real
food, has a decent amount of protein, and fits the Metabolic Effect Number =
WIN!
I completely understand how it is
sometimes difficult to have real food. My time spent traveling with Jim makes
it challenging to have chicken and broccoli on hand, so I do carry bars. However, these days I am much more selective
on which ones I will eat. Besides who wants to have the gas and bloating that
goes along with most of them? I know you know what I am talking about. Believe
me, I work the Arnold Classic, and if you want to truly experience the
aftermath of some of these bars, walk the expo floor for a few minutes and you’ll
catch my drift – pun intended. What’s
the culprit for this bloat and gas? Most of it is due to the sugar alcohols
(artificial sweeteners) used to sweeten the bars. So yea, next time you pick a
protein bar, after calculating the ME number, read the ingredient list.
3.
Serving
Size
I am not a huge person to get caught
up in calories. If I want more lean chicken I am going to eat more chicken. But
when it comes to convenient foods, I do have my guard up. Many of these bars
can be pretty energy dense. My 5’2 figure
does not need a 400-calorie protein bar for a snack (even if I were to eat a
400 calorie snack I wouldn’t choose a protein bar!) Typically most bars are 1
serving size, so you don’t have to be too concerned with rationing your protein
bars. However, there are those tasty synthetic treats that are packaged as 2
protein cookies or a protein brownie – yeah check those labels- most of these
are multiple servings.
In closing, educate before you eat!
Everything we put into our mouth has an impact on our body and it can either
bring us closer to or further away from optimal health!
Until tomorrow, read your labels! Tweet me your favorite protein bar @kelleyvargo #proteinbar
XO,
