The Illusion of Low Sugar and High Protein: The Truth the Label Doesn't Tell You
Many people buy a protein bar at convenience stores when they want a quick way to supplement protein, control blood sugar, and fill their stomachs. However, after disassembling several popular energy bars, Dr. Berger found that the sugar content, starch content, and processed ingredients of many protein bars are enough to send blood sugar levels soaring , and their effects may not be better than a regular chocolate bar.
He compared common products on the market with snacks like Snickers (approximately 58% sugar) and found that common characteristics of so-called "healthy bars" include:
- High carbohydrates = high sugar + high starch : The "total carbohydrates" on the label, after deducting fiber and sugar, still leave a large amount of "unlabeled" carbohydrates, which are mostly starch , and quickly turn into sugar in the body.
- Sugar's disguise : The ingredient list often includes brown rice syrup, tapioca syrup, corn syrup, cane sugar, honey, etc., with different names, but they are all essentially sugar.
- Side effects of sugar alcohols : In order to advertise "low sugar", many products add sugar alcohols such as isomalt oligosaccharide and maltitol , which can easily cause bloating, flatulence and gastrointestinal discomfort .
- Low-quality protein sources : Commonly found inexpensive sources such as ** soy protein isolate ** have poor amino acid profiles and absorption rates , falling short of your expectations for "high-quality protein supplementation".
- Seed oils are frequently found in our diet : Palm oil, rapeseed oil, sunflower oil, and other highly processed oils are often found, and they are far from being considered "healthy".
The result is that energy levels spike initially and then drop . You experience a brief period of euphoria after eating, followed by a drop in blood sugar, which makes you hungrier and crave sweets even more, creating a vicious cycle; this is especially detrimental to those trying to lose weight and control their blood sugar.
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Understanding Tags: Three Key Elements to Identify Them at a Glance
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Total Carbs
After deducting dietary fiber and the listed sugars, what's left is starch . Treat it as a "hidden sugar." -
Raw material list sorting
If the first few items you see contain various syrups, sugars, powders (rice flour, tapioca starch), and seed oils, it's generally safe to assume the food is unhealthy . -
Protein sources
Prioritize whey protein isolate, egg white, and real ingredients (nuts, seeds) ; avoid formulas that are primarily composed of soy protein isolate .
A better option for "easy protein supplementation"
- Prioritize real ingredients : a small packet of unsalted nuts , plain Greek cheese , hard-boiled eggs , cheese sticks , and canned tuna (soaked in water / olive oil) to stabilize blood sugar and provide a feeling of fullness.
- Homemade "Clean Energy Cubes" (Simplified Version)
- Ingredients: unsweetened peanut butter / almond butter, whey protein isolate, a small amount of coconut powder / almond powder, and erythritol as a sweetener if needed; mix well, press into molds, and refrigerate to set.
- Features: No syrup, no seed oil, clear protein source , and controllable carbohydrates.
- There are limits to buying ready-made goods :
- Each bar should ideally contain ≤ 10–12g of sugar + starch (total carbohydrates - fiber).
- Protein ≥ 15–20g , trans fat = 0 , shorter ingredient list is better .
Common Myths Among Hong Kong People Deconstructed Point by Point
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"Does a label stating only 2g of sugar mean it's low in sugar?"
Be careful when sugar is rebranded as "sugar alcohol" or "starch," as the total amount added together will still increase blood sugar and calories. -
"Is all fiber healthy?"
Some artificial fibers / oligosaccharides are not necessarily the same as natural fibers, and people with sensitive stomachs should be especially careful . -
Is eating an energy bar the most convenient thing to do before exercising?
For stable endurance, protein plus healthy fats (such as nuts and cheese) is more stable than high sugar and high starch; for short, high-intensity training sessions, a small amount of easily absorbed protein with water is more practical.
The key point isn't "don't eat it," but rather "don't be fooled by the packaging."
Protein bars aren't inherently bad, but most are simply a "refined combination of sugar and starch." Thinking that eating one equals a healthy snack might unknowingly lead to blood sugar spikes and fat accumulation. True convenience and peace of mind come from returning to real foods, understanding labels, and retaining the option to make your own .
Check out our most popular clean energy protein bars!
👉🏻 : https://iherb.prf.hn/l/YLlPeGg/
High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!
A final reminder for busy city dwellers
- Eat only when needed; don't treat energy bars as everyday snacks .
- Drink water first, then eat the protein and vegetables from your main meal, and save the "stick" for later .
- If you feel sleepy, bloated, or hungry again quickly after eating, it means that food is not suitable for you .
YouTube source: https://www.youtube.com/watch?v=Jk3wN5-L2GQ
YouTube Column: Dr. Berger's Chinese Health Knowledge
