A Dietian Picks Protein Bars

 - You know, you and I are BFFs

because of our peptide bond.

That's a protein joke.

Hi, I'm Tracy Lockwood Beckerman.

I'm a registered dietitian

in New York City,

and it's my job to help you figure out

what to eat and why.

Protein bars are a staple

in on-the-go snacking

and workout recovery.

Inherently, they seem

healthy, but how do you know

if you're just eating

a glorified candy bar?

Today I'm giving you the

rundown on what to look for

in protein bars as well

as Tracy-approved picks.

Pay attention to how many

servings are in each bar.

It usually is one, but always

read the label to check.

If your bar is going to be a snack,

choose one that has at least

30 grams of carbohydrates

and more than seven grams of protein,

and five grams of fiber.

If this is a meal, you should choose one

with more protein and carbohydrates

to keep you fuller longer.

Don't choose a bar that's high in fiber

just for the sake of it.

High-fiber products can cause GI issues

such as bloating, gas,

and general discomfort.

As always, it's better

to get your daily fiber

from whole fruits and

veggies for all the nutrition

and none of the belly aches.

Make sure the fat source

or any ingredient,

for that matter, is

coming from an ingredient

you can recognize and

pronounce, like almonds,

cashews, or pumpkin seeds

and not from ingredients

you can't, like cysbethylmethylate.

I can't pronounce any of this stuff.

Just kidding, I just made that up,

but you know what I mean.

The fewer ingredients, the better.

They should be short and recognizable.

Simple ingredients mean less additives

and less sugar and will

be easier on digestion.

Consider the type of

protein used in the bar

and make sure it aligns with

your dietary preferences.

Whey, collagen, chickpea and pea protein

are all good protein

options because they come

from real sources.

That's the whey, uh-huh, uh-huh

I like it, uh-huh, uh-uh.

Choose a bar with the

lowest amount of added sugar

that you can find and don't be fooled

by sugar-free formulas.

They may contain hard to

digest sugar alcohols.

Likewise, while brownies,

muffins, or smart cookies

masked as protein

supplements might be good

for the high-intensity

athlete, they are generally

not nutritionally suited

for the average person's

mid-afternoon snack, sorry!

In general, if you try a

bar that you don't like

and it doesn't like your

body back, just chuck it.

(bar clatters)

And now for my top picks.

What these all have in common, ingredients

you can actually read, have

a limited ingredient list,

and use whole ingredients

that you can visibly see

in the bar.

Health Warrior Superfood Bars are filled

with plant-based proteins

and other great ingredients

like chia seeds and pumpkin seeds.

They have about 10

grams of protein per bar

and five grams of fiber, plus omega threes

and zinc from the seeds.

And they're vegan!

The Perfect Bar.

I've been into the Perfect

Bar because it's made

from real food proteins

and over 20 superfoods.

It's so real and fresh, the bar even

needs to be refrigerated.

This bar has healthy

fats coming from almond

or peanut butter so you'll finish

your bar feelings satisfied.

While it is a higher calorie

bar and seems to have

a lot of sugar, those sugars

are from natural sources.

Plus, you can get Perfect Bars

at Whole Foods and

Starbucks, so you've got

no reason to show up to

early morning meetings

tired, hungry, angry, tangry!

Go Macro Bars are vegan and

have great, real ingredients

like sprouted brown rice protein,

pea protein, and cashews.

The cashews and flax seeds

are also a great source

of anti-inflammatory omega

threes, which your body hearts.

With 11 grams of protein, only two grams

of saturated fat, plus

Vitamin C, iron, and calcium,

this bar is packed with nutrition.

Oh my goodness, oats are having a moment.

These bars are gluten

free and low in sugar.

They have 14 grams of

whey protein, which come

from grass-fed cows, yes whey.

It's my way, grass-fed

whey or the highway.

Plus seven grams of

fiber and 250 milligrams

of DHA and EPA fish oil.

You oat to try one.

I'm feeling this vegan seed-based company.

They make wholesome bars from fruit

and certified gluten-free

oats, and their flavors

are worth savoring.

Their apple ginger bar will

keep your taste buds interested

and can even help soothe an upset stomach.

No, no.

Also, their cinnamon and oats bar

is an excellent source of manganese

which can help with

blood sugar regulation.

RX Bars are becoming one

of the trendiest bars

on the market.

They are jam packed with

protein from egg whites

and they're gluten, soy, and dairy free.

You might have seen

their ingredients listed

boldly on the front of the

packaging, and what's not

included on that list are any

added sugars or preservatives.

The KIND Bars are a really

easy to find healthy snack

made from whole, real ingredients

that are low in sugar.

Some bars contain only three grams.

I never leave home without

their Mini Dark Chocolate

Sea Salt bar which is the perfect size

for a little dose of

sweetness without being

an absolute sugar overkill.

As always, I recommend

eating balanced meals

with whole ingredients,

but sometimes sitting down

to a full meal is just not possible.

If choosing to eat a

protein bar, try to avoid

the everyday addiction.

While they are easy to pick up and eat,

there are other snacks that are packed

with natural proteins and hydrating fiber

that may be just as easy

to take on the road.

But when you do have to grab for a bar,

make sure you're reading the label.

That way you can check for serving size

and real ingredients.

See you next time for another episode

of You Versus Food.

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That's the whey I like it.