Are some protein bars harming your fitness goals? Experts say yes, and here’s why

Protein bar side effects: Many bars boast labels like “keto-friendly” or “low-carb,” but these often mask the use of artificial ingredients (Image: Canva)

Protein bars have become a go-to snack for gym-goers and busy people alike. They’re everywhere, from supermarket shelves to gym vending machines, often seen as an easy way to refuel. However, one of the biggest issues with many protein bars is the overload of sweeteners and fillers. Even those labelled “sugar-free” can secretly disrupt your gut, leaving you bloated and craving more.

According to an article published on Health.com, the study, featured in Scientific Reports (Nature), analysed 1,641 protein bars using simulated digestion. It found that although 81 percent of the bars met high-protein label claims, their actual digestibility was often below 50 percent, especially in bars containing added fibre, fat, or lower-quality proteins. In simple terms, you may not absorb anywhere near the amount of protein stated on the label.

Food nutrition expert C.S. Siddarth, also the founder of Wild Date, agrees that many protein bars are more marketing than nutrition. “In reality, they might be doing your body more harm than good. These bars are designed for convenience, not necessarily for health,” he says.

Hidden sugars in protein bars: Many protein bars contain between 15–25 grams of added sugar, often disguised under names like “brown rice syrup” or “agave nectar” (Image: Canva)

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Siddarth, who is also a triathlete, explains that while some bars can work well after intense workouts, many are just ultra-processed snacks wrapped in health claims. “People think they’re doing their bodies a favour, but often, they’re just consuming hidden sugars, artificial sweeteners, and poor-quality proteins,” he cautions.

Siddarth shares 10 reasons why your protein bar may not be so healthy:

• Beware of hidden sugars: Many protein bars contain between 15–25 grams of added sugar, often disguised under names like “brown rice syrup” or “agave nectar.” Siddarth cautions that even sugar-free options can contain artificial sweeteners such as sucralose or maltitol, which may upset your digestion and confuse your body’s hunger cues.

• Watch out for artificial sweeteners: Sugar alcohols are often used to replace sugar, but they aren’t always gut-friendly. “These can cause bloating and discomfort, especially in sensitive individuals,” explains Siddarth. They also tend to trigger further sugar cravings later on, making it hard to control your appetite.

• Spot poor protein quality: Many bars use low-grade protein like collagen or soy protein isolate just to bulk up the label. “Collagen is great for skin and joints but isn’t a complete protein,” Siddarth adds. He suggests looking for bars made with high-quality whey isolate or a complete plant protein blend, such as pea and rice.

• Avoid excessive processing: If the ingredient list is longer than a shopping receipt, beware. “Preservatives, emulsifiers, and gums reduce nutrient quality and can irritate the gut,” he notes, and adds that clean fuelling should come from minimally processed foods, not engineered products.

• Don’t over-rely daily: Many people end up using protein bars as a daily meal replacement, which is problematic. “These bars lack fibre, whole-food nutrients and proper satiety,” he says and advises using them only post-workout or during emergencies, not as a routine snack.

• Mind misleading health labels: Many bars boast labels like “keto-friendly” or “low-carb,” but these often mask the use of artificial ingredients. “A healthy product shouldn’t need fancy labels—it should just be naturally nourishing,” says Siddarth.

• Check the fibre content: Some bars claim to be high in fibre, but this fibre often comes from chicory root or other processed sources that may cause gas and bloating. Siddarth recommends looking for natural fibre from nuts, seeds or oats instead.

• Know the protein grams game: Higher protein content doesn’t always mean better nutrition. “Sometimes, bars just add protein powder to hit a high number, but it doesn’t mean your body will absorb it well,” Siddarth explains. Balance matters more than numbers.

• Limit synthetic flavours: From birthday cake to cookie dough, many bars rely on synthetic flavours. “If it tastes like dessert, it’s probably filled with artificial flavourings,” he warns and  suggests sticking with basic, natural flavours.

• Opt for whole-food swaps: Siddarth suggests replacing protein bars with simple whole-food snacks. “Homemade energy balls with oats, dates and nut butter, or a boiled egg with fruit, are far better options. These deliver more balanced nutrition without the gut strain,” he says.