‘Healthy’ Protein Bars Make You Fat Because They Don’t Fill You Up, Study Says
- Researchers at Arizona State University asked people to eat one protein bar a day.
- It caused their daily calorie intake to increase by as much as 220 calories, they said.
- And for one week they gained 0.5 kilograms of fat, body scans revealed.
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They’re often thought of as a healthy snack, but protein bars could be making you fat.
One study found that people who ate one every day were more likely to gain weight in a week compared to people who didn’t.
Researchers believe that while protein bars are often nutritious, they aren’t filling enough to prevent someone from eating later.
The most popular brands, like Quest bars, contain about 200 calories, which is about the equivalent of two apples or three medium eggs.
The protein industry in the US is booming, with sales reaching $6.5 billion this year, double what it was in 2014.
High-protein diets can help trigger weight loss by lowering levels of hunger hormones, while raising 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 be making you fat, study suggests (file photo)
The above shows the size and projected size of the US protein supplements market from 2014 to 2025. This forecast was published in Statista in 2021
Researchers at Arizona State University tracked down 21 people who were mostly in their twenties.
During the first two weeks of the trial, participants were encouraged to eat their normal diet while tracking their daily calorie intake.
Then, they were each told to eat a protein bar a day within waking hour every morning for another two weeks.
Total daily calorie intake increased by as much as 220 calories during the protein bar regimen, while fat mass increased by 1.1 pounds (0.5 kilograms) in the first week.
Dr. Carol Johnston, a health expert at Arizona State University, and others said in the study, “Nutrition bar sales show rapid year-over-year growth in the US.”
‘These bars can represent an efficient source of specific nutrients.
“However, ingestion of nutrition bars may increase total daily energy intake and the risk of gaining fat mass and eventually body mass over time.”
Eating a high-protein diet can curb your appetite because it lowers levels of ghrelin, the “hunger hormone,” and raises levels of peptide YY, which is behind feelings of fullness.
But many protein bars today are considered little more than “candy bars in disguise.”
This is because they contain added sugars and high fructose corn syrup, which studies have been linked to an increased risk of obesity and weight gain.
The study was presented at the Obesity Week 2022 conference in San Diego, California.
HOW SHOULD A BALANCED DIET BE LIKE?
Meals should be based on 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 every day. All fresh, frozen, dried and canned fruits and vegetables count
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is the same as eating all of the following: 5 servings of fruits and vegetables, 2 whole-grain crackers, 2 thick slices of whole-grain bread, and one large baked potato with skin.
• Drink some dairy products or dairy alternatives (such as soy beverages) choosing low-fat and low-sugar options.
• Eat some beans, legumes, fish, eggs, meat and other protein (including 2 servings of fish a 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 a day
• Adults should have 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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