A leading weight loss expert has warned that protein bars, often marketed as a healthy snack, could be contributing to weight gain rather than helping shed pounds. Professor Franklin Joseph of Dr Frank’s Weight Loss Clinic highlights that many protein bars are packed with sugar, artificial sweeteners, and preservatives, making them more harmful than helpful. With summer approaching, Scots looking to improve their nutrition are urged to rethink their snack choices and opt for whole, unprocessed foods instead.
The Hidden Dangers of Protein Bars
Protein bars are a go-to snack for gym enthusiasts and busy professionals. They are often seen as a convenient way to boost protein intake. However, Prof Joseph warns that these bars are far from the healthy option they claim to be.
“People assume that because a product is labelled as ‘high in protein’, it must be good for them,” Prof Joseph said. “The reality is that most protein bars are highly processed and packed with artificial sweeteners, syrups, and preservatives that can contribute to weight gain rather than weight loss.”
A study published in The BMJ supports this claim, showing that people who consume more ultra-processed foods tend to gain weight over time. These foods are designed to be hyper-palatable, making it easy to overeat.
Sugar Content and Hunger Cravings
One of the biggest issues with protein bars is their high sugar content. Some bars contain as much as 20 grams of sugar, which can cause blood sugar spikes followed by crashes.
“The problem with protein bars is that they often contain more sugar and artificial additives than a standard chocolate bar,” Prof Joseph explained. “This leads to hunger cravings soon after eating, making it harder to stick to a calorie-controlled diet.”
Research published in Cell Metabolism found that ultra-processed foods interfere with the body’s natural hunger signals, leading to increased calorie consumption overall.
Low-Quality Protein and Artificial Sweeteners
Another concern is the type of protein used in these bars. Many contain low-quality protein isolates, which lack the satiety benefits of whole protein sources like eggs, lean meats, or Greek yoghurt.
“Many bars use low-quality protein isolates, which don’t have the same satiety benefits as whole protein sources,” Prof Joseph said. “Additionally, the artificial sweeteners used to keep calories down can actually stimulate your appetite, making you eat more later on.”
Healthier Snack Alternatives
Instead of relying on protein bars, Prof Joseph recommends choosing whole, natural foods that provide sustained energy and keep hunger at bay.
“A handful of nuts and seeds provides protein and healthy fats, while a pot of Greek yoghurt with berries delivers both protein and fibre to keep hunger at bay,” he said.
Other smart snack options include boiled eggs, which are a great source of high-quality protein and essential nutrients. Cottage cheese with cucumber is another winner, as it is high in protein and low in calories. For a fibre-rich option, hummus with vegetable sticks provides a balanced mix of protein and healthy fats.
Not All Protein Bars Are Created Equal
While some protein bars are better than others, Prof Joseph advises caution. “Not all protein bars are bad, but most of them are just ultra-processed junk with a protein label slapped on,” he warned. “If weight loss is your goal, you’re much better off sticking to real, unprocessed foods that nourish your body properly.”
As the summer season approaches, those looking to shed pounds should be wary of seemingly healthy snacks like protein bars. Instead, opt for whole, natural foods that provide genuine nutritional benefits.
