Everywhere, on the networks, we only see them. The protein bars are displayed as the new healthy snack and Fancy to always have in his pocket. But should we succumb to this trend? Their reputation Healthy really justified? We asked the question to Julie Boët, dietician-nutritionist, and here is what she thinks.
What is a protein bar?
They want to be greedy and textured, Cripsy and chocolate. But these bars are also vegan, practical to take away and protein. A faultless in the agrifood universe? In reality, behind these marketing arguments, hides a composition … which often leaves something to be desired.
“The name ready for confusion. Indeed, many bars called” protein “or” fitness “actually contain little proteins, sometimes less than 5 g per 100 g of product. For a bar to be really interesting on the protein level, it is recommended that it contains at least 10 g of proteins per 100 g, or even 15 to 20 g per portion in the context of a specific objective (muscle reconstruction, satiety, etc.) warns the expert.
But beware: Too much protein is not synonymous either. “Some very protein bars contain additives, sweeteners, or large quantities of added sugars”, warns Julie Boët.
Besides, many consumers only rely on the label “Without added sugar” Or “protein -rich”Without examining the list of ingredients. However, sugars can be hidden under a multitude of names:
- Brown rice syrup;
- Corn syrup;
- Concentrated fruit juice;
- Maltodextrine;
- Dextrose;
- Fructose;
- Agave syrup, etc.
“Admittedly, some of these ingredients seem more natural, but they remain concentrated sources of rapid sugar. A bar can contain several of these sources and reach 15 to 20 g of sugar per portion … Or the equivalent of several pieces of sugar. Result: a glycemic peak, a false feeling of energy followed by a” soft stroke “, and little full effect on duration”, still warns Julie Boët.
So, how can we locate a good protein bar on the shelves?
To choose it well, our nutrition expert recommends following these few criteria that can be checked.
- ≥ 10 g of protein per 100 g of product, or ideally ≥ 15 g per portion;
- Less than 5 g of sugar per maximum portion 10g, and ideally without added sugars;
- A short, understandable and unnecessary additive list;
- Quality protein sources: egg white, complete vegetable proteins (peas, hemp, soy), yogurt, etc.
- Fibers (minimum 3 g per portion), for satiety and digestive health.
And if you wanted you to eat only one bar to replace a meal, know that it is a very bad idea. “”A protein bar, as well formulated as it is, does not replace a full meal. It does not provide a sufficient variety of fibers, vitamins, minerals or the food diversity necessary for good intestinal or metabolic health “, alerts the specialist.
On the other hand, it can have its place occasionally, in certain situations:
- In post-training, to support muscle recovery when a real meal is not immediately accessible;
- During a long journey, to avoid skipping a meal or giving in to an ultra-transformed snack;
- In punctual protein collation for people with difficulty achieving their protein needs (elderly, vegetarians, etc.);
- As a back-up in a bag or office drawer, provided you choose it well.
The recipe for our expert: protein bars with oatmeal, seeds and oleaginas
Ingredients (for 6 bars):
- 120 g oatmeal;
- 100 g of peanut or almond puree (100 % natural, without added sugar);
- 30 g of peeled hemp seeds (rich in complete protein);
- 30 g of squash or sunflower seeds;
- 30 g of crushed almonds or hazelnuts;
- 40 g of dry dates or figs (for the binder);
- 1 tsp. chia seeds or ground linen;
- 1 pinch of salt;
- Optional: cinnamon, vanilla, cocoa or orange zest to flavor.
Preparation :
- Mix the dates with the oilseed puree until you get a homogeneous texture.
- Add oatmeal, seeds, crushed nuts, salt and spices.
- Mix well to form a thick paste. If the dough is too dry, add 1 to 2 tsp. lukewarm water.
- Spread in a rectangular mold lined with baking paper and tamper firmly.
- Place in the refrigerator for 1 to 2 hours.
- Cut 6 equal bars. Keep cool up to 1 week.