When I was 15 or 16, I got into “healthy eating” – or what I thought was healthy. Think rice cakes, low-fat yogurt, and anything that screamed “low sugar”, “low calorie”-bullsh*t on the label. That’s probably where my protein bar obsession started.

Cuz protein bars weren’t fuel. They were treats. Like, healthier option that felt a bit better than a Twix or a Mars bar. Were they actually healthy? Let’s figure it out.

Are Protein Bars Healthy?

Well… kind of? Sometimes? Depends on who you ask and which bar you’re eating at 11:32 PM when your PMS cravings kick in.

Let’s be real: most protein bars are processed af. And while some have sort-of-alright macros, others are glorified candy bars in cute packaging. 

But as a modern human, living in a modern world, I have modern cravings. Sometimes I don’t want a banana and a handful of nuts. I want something chewy, sweet, and indulgent, and a bit better than just pure sugar. That’s where protein bars come in.

Do I eat them every day? No. (ok, sometimes)
Do I have a drawer dedicated to them? Maybe.
Is there one in my coat pocket right now? Possible.
Do I whisper “just one more” as I open my third bar of the day? Honestly, mind your business.

But really –

Do I think they ruin my overall healthy diet and lifestyle? No. 

One processed snack every now and then is not going to ruin your diet, if you focus on eating whole-food plant-based generally. Truth is, we all choose our “poisons.” 

Some people go hard on the pizza. Others smash a bag of crisps (or three) after a night out. Others go for hotdogs, cheeseburgers, deep fried sh*t, and… I go for a protein bar with 14g of fiber and sweeteners that may or may not upset my gut. 

What To Avoid In Protein Bars

Let’s not forget: not all bars are created equal. Some are:

  • Sugar bombs: Some of these bars have enough added sugar to launch you into space. Not ideal if you’re watching your insulin or just trying not to crash an hour later.
  • Artificial chaos: I’ve seen ingredient lists that read like science experiments. Sucralose, Ace-K, colors, mystery flavors – no thanks.
  • Full of fats: Some sneak in low-quality oils or fats that don’t do your heart any favors.
  • Not a real meal: If you’re thinking a protein bar replaces dinner, your body’s won’t be happy. They’re a snack or a supplement – not a full nutrient-dense meal.

When Protein Bars Actually Save the Day

Protein bars can be lifesavers sometimes. Here’s where they shine:

While traveling

I once got three apples for 9 euros in Istanbul Airport. A proper scam. You’re stuck in an airport terminal, surrounded by sad wraps and “healthy” snacks that are secretly a sugar explosion. A protein bar in your bag = crisis averted.

Visiting questionable (food-wise) places

If you’re going somewhere where vegan/gluten-free snacks are just… not a thing? A stash of protein bars can be your food safety net. Especially if you don’t want to survive solely on plain rice. 

After work, before dinner

You are on your way home. You’re hangry. Dinner is at least two hours away. A protein bar buys you time (and keeps you from inhaling an entire loaf of bread out of desperation). 

For emergencies & on the go

  • Long days running errands?
  • PMS cravings hitting like a truck?
  • Mid-afternoon crash & your brain forgets how to function?

A bar in your pocket can be a little saviour.

What Do I Look for in a Protein Bar?

Glad you asked. Because I do have *some* standards – I’m just not a purist.

  • Protein content: At least 10g per bar. Otherwise, don’t call it a protein bar. 
  • Low sugar: I skip the bars that are high in sugar, a.k.a a candy with a fancy wrapping.
  • No weird taste: If it tastes overly sweet, fake, super dry, or just bad? No, thanks.
  • Healthy fats: If it’s got almonds, chia seeds, or anything whole-food plant-based, cool. But hydrogenated oils? Pass. 
  • No dairy: If it’s got whey, milk powder, or random milk solids, it’s a no. Dairy-based protein can be super bloating for a lot of people – especially if you’re lactose intolerant (which is most of us).
  • Sweetener situation: I keep an eye on the type and amount. Ideally, I stick to stevia or monk fruit.

Sweeteners are a bit controversial, and usually best to avoid, but lots (if not all) bars have them. Here’s a quick breakdown of the ones are a big NO for me, and the ones I tolerate: 

❌ The Sh*t Sweeteners I Avoid:

  • Aspartame, Ace-K, Saccharin – worst bit*hes
  • Maltitol – blood sugar spikes & bloating central
  • Sucralose – artificial and gut-unfriendly
  • Erythritol – Can cause gas
  • Hidden sugars – Sneaky sugar in disguise, including maltose, corn syrup, brown rice syrup, fruit juice concentrate, barley malt, etc.

✅ The OK Sweeteners I tolerate:

  • Stevia – natural and no glycemic
  • Monk fruit – sweet, natural, and gut-friendly
  • Dates – not low in sugar, but whole-food
  • Xylitol – but can cause digestive issues if consumed in large amounts
  • Coconut blossom nectar – Sugar, but less processed, and with lower glycemic impact

Some Of My Go-To Bars

I’ve tried a lot of protein bars – some are more wholesome, some are definitely more of a treat. Here are a few I keep coming back to:

Roobar Protein Bars

(Choc Chip & Vanilla OR Cherry Maca)

Protein: 16g
Pros: Organic, no weird additives, tasty, sweetened with coconut blossom nectar.
Cons: Not as widely available, not low sugar, slightly dry for some, not that indulgent.
Find at: Smart Organic | Bettr Food | Amazon UK

Misfits Bars

Protein: 15g
Pro: High protein, low sugar, tasty fun flavors, good for cravings, offering both soft & chewy or crunchy options.
Con: Some flavors can be a bit dry, may cause bloating.
Find at: Amazon UK | Misfits

Pulsin Bars

Protein: 12-14g
Pro: Satisfying with good macros, gluten-free, subtle sweetness, more natural ingredients, gentle on digestion, lower in sugar than most bars.
Con: Texture is a bit grainy for some, not super indulgent, can feel a little dry.
Find at: Amazon UK | Pulsin UK

TL;DR? OK, Here’s The Final Thoughts

Balance, baby. It’s all that matters. Even though I have to remind myself sometimes – one “bad” snack isn’t gonna wreck a good diet, same as one healthy meal isn’t gonna fix an otherwise junky diet. So, to summarize –

  • I don’t think protein bars are ruining my predominantly whole-food plant-based diet.
  • I DO think they’re better than demolishing a pack of cookies during PMS.
  • I know they’re not “clean,” but neither is anyone’s third weekday Aperol Sprits.
  • Moderation is everything. I’ll keep eating them, bloating occasionally, and trying new ones.

I know I’m not alone. If you’re one of those who calls a chocolate-covered protein bar “health food” while ignoring the 7 ingredients you can’t pronounce… welcome to the club.

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