The rising popularity of the ketogenic diet has led to an explosion of "keto-friendly" products on the market, including protein bars. However, not all protein bars marketed as low-carb truly align with keto principles. Many contain hidden carbs and ingredients that can impact blood glucose levels, potentially kicking you out of ketosis. This article will explore the landscape of keto protein bars, identify key ingredients to watch out for, and offer guidance on selecting the best options.
The Deception of "Low-Carb" Protein Bars
Many brands falsely advertise their protein bars as "low-carb," when in reality, there are "hidden carbs" lurking in those long ingredient lists. It's crucial to dissect the ingredient list and understand how different components affect your body's ketogenic state.
Key Considerations When Evaluating Protein Bars
When grading protein bars, several factors come into play:
- Fat to Protein Ratio: Ideally, a keto-friendly bar should have a higher fat content than protein.
- Fiber and Sugar Alcohols: Excessive amounts of fiber and sugar alcohols can cause bloating and digestive discomfort.
- Deceptive Ingredients: Be wary of ingredients like Isomalto-Oligosaccharide (IMO) fiber and Maltitol, which can significantly impact blood glucose.
The truth is, just about every bar contains more carbs than is listed on the label. Whether it be due to rounding, subtracting, or false advertising, it's safe to assume any bar you eat is actually higher in carbs than it claims.
Decoding Ingredients: The Good, the Bad, and the Misleading
Understanding common ingredients in low-carb protein bars is essential for making informed choices. Here's a breakdown of some key components:
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Fiber
- Isomalto-Oligosaccharide (IMO): Unlike most fibers, IMO fiber is partially digested by the human body. Therefore, it should not be completely subtracted from the carb count. Count: 50% of total carbs. Glycemic Index: 35 (White sugar has a GI of 65)
- Soluble Corn Fiber (SCF): There isn't a lot of research on the impact SCF has on the human body, but it does not impact blood glucose. Count: 10% of total carbs (our educated guess)
- Other Added Fibers: These fibers are commonly found in low-carb protein bars and you can fully subtract them. They will not impact blood glucose. Chicory Root Fiber, Polydextrose, Tapioca Fiber
Sugar Alcohols
- Maltitol: This sugar alcohol will have the biggest impact on your blood glucose. It is used in a lot of "low-carb" packaged goods, but we recommend avoiding it at all costs. Since it can have same impact on blood glucose as regular white sugar, we count ever gram of maltitol as one gram of carbs. Count: 50% of total carbs. Glycemic Index: 35-65
- Erythritol: This is our favorite sugar alcohol since it's undigested by the body and contains zero carbs. Count: 0% of total carbs. Glycemic Index: 0
Sweeteners
- Sucralose: A lot of low-carb bars contain sucralose since it's non-digested by the body. Because the long term effects of sucralose aren't fully understood yet, it's not our first choice of sugar alcohols. Check out our guide to low-carb sweeteners. Count: 0% of total carbs. Glycemic Index: 0
- Allulose: This rare sugar is relatively new on the scene and is featured in the new Quest bars (Cereal and Hero).
Evaluating Specific Protein Bars
Here's an overview of some protein bars, categorized based on their suitability for a ketogenic diet:
Category: Avoid
- Robert Irvine's FITCRUNCH Bar: This bar is a fraud. It has 21g of maltitol, which is like eating 21g of sugar! The bar contains maltitol which isn't keto friendly, and also xyltiol which can impact blood glucose for some people. A long ingredient list and contains Maltitol and Sucralose which can be harsh on the stomach.
- ONE Protein Bar: Contains 17g of added fiber (some of which is IMO fiber) which is hard on our digestion. ONE Protein Bar - come in a variety of flavors with a long list of ingredients and contain Maltitol and IMO Fiber. Macros for One Chocolate Peanut Butter Cake Bar - 230 Calories / 24 Total Carbohydrates / 9 grams Fiber / 6 grams Sugar Alcohol / 20 grams Protein / 9 grams Fat
- Quest Hero Bar: Our longtime favorite bar is slowly moving down the ranks as more keto bars hit the shelves. The Quest Bar is tasty, but so high in added fiber that sits in our stomachs like a brick!
- thinkThin Bars: come in a variety of flavors and contain Maltitol which can raise your glucose levels and be harsh on the stomach. Macros for One Peanut Butter Bar: 230 Calories / 22 grams Total Carbs / 1 gram Fiber / 11 grams Sugar Alcohol / 20 grams Protein / 9 grams Fat
Category: I'd Eat It
- Bulletproof Protein Bar: Good when you're in a pinch, but not the best flavor. Bulletproof Protein Bars come in 3 flavors. We were not a fan of the taste but the ingredient list is pretty short. Macros for One Chocolate Chip Cookie Dough Bar: 220 Calories / 14 grams Total Carbs / 5 grams Fiber / 12 grams Protein / 15 grams Fat
- Dang Bar: This is a decent option when you can't find anything else. Dang Bars tastes great and come in a variety of delicious flavors. They have a slightly crunchy / seedy texture and the ingredient list is pretty short and they are easy to digest. Macros for one Lemon Matcha Dang Bar:5 grams NET carbs 11 grams Total carbs6 grams Fiber9 grams Protein, 15 grams Fat 210 calories
- Quest Protein Bar: This bar doesn't taste very good, but the fat to protein ratio is good. alcohols, and zero added fibers, and it tastes really good. Our longtime favorite bar is slowly moving down the ranks as more keto bars hit the shelves. The Quest Bar is tasty, but so high in added fiber that sits in our stomachs like a brick!
Category: Meh
- Epic Bar: A little expensive for something that's only 35 calories. This bar tastes better than a candy bar and can increase your sugar cravings if you're not careful. EPIC bars are all-natural meat bars and come in a variety of flavors made from grass-fed beef, chicken, venison and deer. They are not like your typical sweet protein bars but they make a satisfying and filling snack. These keto protein bars will help you stay on ketosis and are gluten free, paleo-friendly and have no sugar added.Photo: Epic ProvisionsMacros for one Chicken Sriracha Epic bar:7 Total Carbs2 grams Fiber13 grams Protein4.5 grams Fat 120 Calories
- No Cow Bar: We don't like the concept behind "No Cow" . They remove the animal proteins and replace them with ingredients that are less nutritious. No Cow Energy Bar come in a variety of flavors and make a great option if you’re looking for a dairy free vegan protein bar. The texture is a little bit chalky but the ingredient list is fairly short. Macros for One Peanut Butter Chocolate Chip Bar: 190 calories / 26 grams Total Carbs / 19 grams Fiber / 4 grams Sugar Alcohol / 20 Grams Protein / 5 grams Fat
Category: The Best
*Perfect Keto Bar: All of the low-carb protein bars in this review are available in stores like GNC, Whole Foods, and Publix, but if you want some good quality keto bars, we recommend shopping online.The ingredients aren't terrible, and they're low in total carbs and low in added fiber. Pererfect Keto Bars come in various delicious flavors and made with a combination of organic almond butter, sunflower lecithin, soluble tapioca fiber, collagen protein, cacao butter, MCT oil powder, stevia, and have no added sugar or artificial preservatives. They make a great choice if your are looking for a gluten-free and dairy-free protein bar, Macros for one Keto Bar:2 grams NET carbs11 grams Total Carbs 2 grams Fiber11 grams Protein18 grams Fat210 Calories
General Recommendations
Prioritize Whole Foods
We prefer to eat a whole food like meat which is high in nutrients instead of a processed protein bar. If possible, it’s always better to get your protein straight from whole food sources.
Read Labels Carefully
Always read the ingredient list and look for the IMO fiber and maltitol. Always read the ingredient list and don’t always fall into brands that market their products as “Keto-friendly”
Consider Making Your Own
If you want to take matters into your own hand and start making your own low carb protein bars at home, then we've got a couple of recipes you can try. These homemade protein bars are going to have much better nutrition and quality of ingredients than anything you will find in stores. Making your own keto snacks like keto granola bars at home ensures that there are no added sugars and hidden carbs.
Read also: Fit Crunch Bars and Weight Loss
Where to Buy
As with almost everything these days, the best place to buy keto friendly protein bars is going to be the internet. They have a far greater selection than you will find in stores. Most of the store bought bars are not as high quality as the ones found online either. Amazon is a good place to start, but buying directly from the company is also a good option.
GNC is always going to have at least a couple keto protein bar options. They also have some other tasty keto snacks like Quest Protein Chips. Whole Foods Market has the widest selection of low carb protein bars, and they also emphasize whole ingredients. You're likely to find over 10 options if you have a Whole Foods nearby. Regional Grocery Stores sadly do not have very many options.
Additional Keto-Friendly Protein Bar Options
Here's a list of other protein bars that may be suitable for a ketogenic diet, pending careful review of their ingredient lists:
- Bhu Fit Bars - Really tasty refrigerated keto bars that come in a number of flavors.
- IQ Bars - Fruity and fresh flavors.
- Keto Bars - The original and still one of our favorite keto bars. Contains very little sugar alcohols and no added fiber. Macros for one Chocolate Peanut Butter Keto Bar:3 grams NET carbs13 grams Total Carbs 6 grams Fiber4 grams Erythritol8 grams of PROTEIN21 grams Fat250 Calories Keto Bars are the original keto bars that are made with very little sugar alcohols and no added fiber. They are delicious and taste like a mix of brownies, fudge, and a dark chocolate bar.
- Adapt Bar - Small and sweet, and comes in a number of flavors.
- Stoka Bars Macros for one Stoka Bar:4 grams NET carbs17 grams Total Carbs5 grams Fiber7 grams Sugar alcohol9 grams Protein 15 grams Fat250 Calories These are the best tasting protein bars that are keto approved and remind me of granola bars which I love. They are crunchy, delicious and packed with protein and healthy fats. They have a fairly short ingredient list with no sugar or artificial preservatives. They are made with mainly all natural ingredients such as almonds, psyllium husks, sea salt, and sweetened with erythritol and stevia leaf extract.
- Quest Protein Cookies Technically not a protein bar but still deserve an honorable mention. Quest Protein Cookies are soft, chewy and very popular among the keto community as well. They come in a variety of flavors and are a keto friendly option when you are craving a cookie. Macros for One Oatmeal Raisin Cookie:25 grams Total Carbs12 grams Fiber Erythritol 4 grams 15 grams Protein 14 grams Fat250 Calories
- Built Bars: Built Bars come in a variety of flavors and their ingredient list is pretty short with no wax or fillers. They remind me of a candy bar but without all the sugar. Macros for One Coconut Chocolate Creme Bar: 110 Calories / 13 gram Total Carbs / 6 grams Fiber / 2 grams Erythritol / 15 grams Protein / 4 grams Fat
- GTG Good to Go Protein Bars: GTG Good to Go Protein Bars - comes in a variety of delicious flavors with cleaner ingredients however, they are sweetened with coconut sugar which is high glycemic. Macros for One Almond Chocolate Chip Bar: 300 Calories / 25 Total Carbs / 4 grams Fiber, 18 grams Protein, 14 grams Fat
- Kirkland Protein Bars: Kirkland Protein Bars - resemble Quest Protein Bars but they recently reformulated their bars and they now contain Inulin which can be harsh on some people’s digestive system Macros for one Chocolate Chip Cookie Dough Bar: 200 calories / 24 Total Carbs / 14 grams Fiber / 4 grams Erythritol / 21 grams Protein / 7 grams Fat
- Suzie’s Good Fats Bars: Suzie’s Good Fats Bars - not a big fan of the texture as it is a little bit crumbly and doesn’t hold up well. The ingredient list is pretty long and they are made with some IMO Fiber. Macros for One Coconut Chocolate Chip Bar: 190 Calories / 12 grams Total Carbs / 8 grams Fiber / 9 grams Protein / 14 grams Fat
- Wolo Protein Bars: Wolo Protein Bars - come in a variety of flavors and made with a pretty clean ingredient list. Macros for one Lemon Cake Bar: - 220 Calories / 23 grams Total Carbs / 11 grams Fiber / 15 grams Protein / 10 grams Fat
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