‘Healthy’ Protein Bars Make You Fat Because They Don’t Fill You Up, Study Finds
- Arizona State University researchers asked people to eat one protein bar a day
- This caused their daily calorie consumption to increase by up to 220 calories, they said.
- And in a week they gained 0.5 kilograms of fat, body analyzes revealed
They are often considered a healthy snack, but protein bars could make you fat.
One study found that people who ate one every day were more likely to gain weight within a week than people who didn’t.
Researchers believe that while protein bars are often nutritious, they aren’t filling enough to keep someone from eating them later.
The most popular brands — such as Quest bars — contain around 200 calories, which is roughly equivalent to two apples or three medium-sized eggs.
The protein industry in the United States is booming, with sales reaching $6.5 billion this year, double the amount in 2014 alone.
High-protein diets can help trigger weight loss by reducing levels of hunger hormones, while increasing levels of those associated with satiety.
But many protein bars are high in calories, making it easy to add calories without having to eat a lot of extra food.
Protein bars could make you fat, study finds (file photo)
The above shows the size and forecasted size of the US protein supplements market from 2014 to 2025. This forecast was published on Statista in 2021.
Researchers from Arizona State University followed 21 people, mostly in their twenties.
For the first two weeks of the trial, participants were encouraged to follow their normal diet while tracking their daily calorie intake.
Each was then instructed to eat one protein bar a day within an hour of waking up each morning for another two weeks.
Overall daily calorie consumption increased by up to 220 calories during the protein bar diet, while fat mass increased by 1.1 pounds (0.5 kilograms) during the first week.
Dr. Carol Johnston, a health expert at Arizona State University, and others said in the study, “Nutritional bar sales are showing rapid year-over-year growth in the United States.
“These bars can be an effective source of specific nutrients.
“However, ingesting nutritional bars may increase total daily energy intake and the risk of gaining fat mass and possibly body mass over time.”
A high-protein diet can reduce appetite because it lowers levels of ghrelin, the “hunger hormone,” and increases levels of the YY peptide, behind feelings of fullness.
But today, many protein bars are considered little more than “candy bars in disguise.”
This is because they contain added sugars and high fructose corn syrup, which studies have linked to a higher risk of obesity and weight gain.
The study was presented at the Obesity Week 2022 conference in San Diego, California.
WHAT SHOULD A BALANCED DIET RESULT IN?
Meals should be potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains, according to the NHS
• Eat at least 5 servings of a variety of fruits and vegetables each day. All fresh, frozen, dried and canned fruits and vegetables count
• Meals based on potatoes, bread, rice, pasta or other starches, ideally whole grains
• 30 grams of fiber per day: This is equivalent to eating all of the following foods: 5 servings of fruits and vegetables, 2 whole-grain crackers, 2 thick slices of whole-grain bread, and a large baked potato with the skin on.
• Have dairy products or dairy alternatives (like soy beverages) choosing low fat and low sugar options
• Eat beans, legumes, fish, eggs, meat and other proteins (including 2 servings of fish per week, one of which should be fatty)
• Choose unsaturated oils and spreads and consume them in small amounts
• Drink 6 to 8 cups/glasses of water per day
• Adults should consume less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day
Source: NHS Eatwell Guide
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