[SNACK] - How to spot a protein bar that wont wreck your health

Introduction of the Episode: Welcome to another insightful episode of the Inflamed in the Brain podcast! In this SNACK episode, host and registered dietitian Krissy dives into the world of protein bars, revealing how to select options that support your health goals without causing unnecessary harm. With so many protein bars on the market, it’s crucial to understand which ones can serve as a healthy snack and which ones can be just as detrimental as a candy bar. Krissy breaks down key ingredients to avoid and highlights the best choices for maintaining a balanced, anti-inflammatory diet.

Key Points Covered:

1. Why Choosing the Right Protein Bar Matters:
   • Protein bars can either be a healthy snack or a sugary treat in disguise. Understanding their ingredient composition is essential for those looking to manage inflammation and maintain stable energy levels throughout the day.
2. Ingredients to Watch Out For:
   • Added Sugars: Avoid hidden sugars like high fructose corn syrup, glucose syrup, and sugar alcohols (e.g., maltitol, sorbitol) that can spike blood sugar levels and contribute to inflammation. Krissy advises listeners to pay close attention to how high these ingredients appear on the list—those that are listed near the top are present in larger quantities.
   • Artificial Sweeteners: Sweeteners like sucralose, aspartame, and saccharin may reduce calories but can negatively affect gut health and lead to increased sugar cravings.
   • Hydrogenated Oils: Trans fats found in hydrogenated oils or palm oil are inflammatory. It’s crucial to avoid protein bars containing partially hydrogenated oils or vague "vegetable oil blends."
   • Preservatives: Chemical preservatives such as BHT (Butylated Hydroxytoluene) and TBHQ (Tertiary Butylhydroquinone) extend shelf life but can be inflammatory.
   • Artificial Flavors and Colors: These can trigger sensitivities and contribute to inflammation. Opt for bars with natural flavors and simple ingredient lists.
   • Low-Quality Protein Sources: Bars with soy protein isolate or wheat protein may not provide optimal benefits for muscle repair and could provoke sensitivities in some individuals.
3. Ingredients to Look For:
   • High-Quality Protein: Choose bars containing protein from whole-food sources like grass-fed whey, egg whites, or pea protein for better digestion and lower inflammation risk.
   • Healthy Fats: Look for bars that include natural fats such as nuts, seeds, or coconut oil for lasting energy and fullness.
   • Natural Sweeteners: Favor bars sweetened with dates, honey, maple syrup, or stevia for a healthier sweetness that won’t cause drastic blood sugar spikes.
   • Fiber: A quality protein bar should contain fiber from sources like chia seeds, flax seeds, or oats, aiding digestion and blood sugar stability.
   • Minimal Ingredients: Aim for bars with a short list of recognizable ingredients (nuts, seeds, whole grains), as they are often better for reducing inflammation.

Outro:

Now that you know what to look for in protein bars, you’re equipped to make healthier choices the next time you shop. Read through the ingredient lists, experiment with different bars, and discover what works best for you. Once you find a brand you love, you're on your way to fueling your body right!

Hungry for More?! Catch up on these episodes next!

• Ep 16: Cholesterol Chronicles: Cracking the Myth of Egg Fear

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