Protein, protein, protein
One of my clients recently asked me about my favorite protein snacks, and I'm all about being upfront: while whole, fresh foods are ideal for meeting your protein needs, we also know that life gets busy and sometimes convenience wins out. So, while it's great to aim for 80-90% of your diet to be whole foods, there's room for a bit of flexibility – about 10-20% to be exact! When life throws curveballs, having some go-to options on hand can be a game-changer. That's why I've done some digging and found some fantastic protein snacks, from bars to drinks to powders and more, that strike the perfect balance between health and convenience. Let's dive in!
Here are some key tips for deciphering nutrition facts and ingredient labels like a pro! First off, don't be swayed by flashy labels boasting terms like "gluten-free," "vegan," or "plant-based." While these labels might sound healthy, they can still pack in fillers, chemicals, and added sugars – three things we always want to keep an eye on. When you flip the product over, you'll come face to face with the nutrition facts and ingredients list. Nutrition facts can be an easy place to start. Find the line item talking about sugar content – the lower, the better. Anything over 5-8 grams of sugar should raise a caution flag. While the source of sugar matters, aiming for less overall is key. Another handy trick is to calculate the ratio of fiber to carbs by dividing the total carbs by the dietary fiber. Ideally, you're looking for a ratio of 5:1 – that means for every 5 grams of carbs, there should be 1 gram of fiber, as recommended by the Glucose Goddess herself! This helps minimize glucose spikes. Next, consider the overall balance of carbs, fats, and protein in relation to your goals. It's easy to get lured in by a product boasting 10 grams of protein, but if it's packed with excessive fats and carbs, it might not align with your nutritional needs. Keep these tips in mind as you navigate the aisles, and you'll be making informed choices like a pro!
Now, let's talk ingredients – and remember, when it comes to reading labels, less is often more. Ideally, you want to see a short list of easily pronounceable ingredients. And here's a handy tip: if you can't pronounce it, you might want to think twice about consuming it! Keep an eye out for sneaky sugars hiding under different names – anything ending in "ose" is a dead giveaway. Other sweeteners like monk fruit, agave, and various syrups can also fly under the radar. While some are more natural, sugar is sugar, and overconsumption can lead to a host of health issues. It's all about being informed about what you're putting into your body!
Next up, oils – a topic that sparks quite the debate. Seed oils, while rich in omega-6, can be a double-edged sword. In their natural state, they're beneficial, but the processing methods used in conventional foods can turn them into harmful compounds. These methods include using high heats and chemicals while processing them, thus turning them into compounds that can cause distruction to our cells when consumed. Opting for cold-pressed oils, which retain their beneficial properties, is your best bet. While it's challenging to avoid processed seed oils entirely, being mindful of their presence can help guide your choices. Keep an eye out for ingredients like Sunflower Oil and Safflower Oil – unless they're labeled as cold-pressed, it's best to approach with caution.
Lastly, let's chat about natural flavors – a seemingly innocent ingredient with a lot of ambiguity. Companies often use this term to cover a wide range of additives, so if you're curious about what it actually means, don't hesitate to reach out and ask. Reputable companies will be transparent about their ingredients, giving you peace of mind about what you're consuming. So, remember, when it comes to decoding labels, knowledge is power!
Now, onto the good stuff – I've compiled a list of protein-packed products that have passed my rigorous ingredient inspection. Keep in mind, not every packaged food meets my strict criteria for minimal ingredients and optimal nutrition. Some may be too high in carbs or contain questionable additives. Use this list as a starting point, but remember to dig deeper into your products and choose ones that align best with your personal needs and goals. After all, your health journey is all about finding what works best for you!
Protein bars:
RAWR Bars: Offering a hefty 18-21 grams of protein per serving, these bars boast squeaky-clean ingredients, incorporating cold-pressed oils for added health benefits. With an excellent balance of dietary fiber and lower overall carbs and fat content, these bars take the top spot on my list of protein-packed favorites.
Aloha Bars: Packing in 14 grams of protein, Aloha Bars feature overall clean ingredients, although I'm currently inquiring about their oil processing methods. Despite minimal additives, they deliver a satisfying taste and a solid dietary fiber ratio. With a slightly higher carb count at 24 grams, these bars are my second go-to choice.
Mezcla Bars: With 10 grams of protein per serving, Mezcla Bars offer decently clean ingredients and minimal additives. While they deliver a tasty punch, their dietary fiber ratio isn't ideal. However, they still offer a good macro ratio and rank as my third and final recommendation for protein bars.
Protein Drinks:
Pressed Juicery: Providing a substantial 21 grams of protein, Pressed Juicery drinks feature exceptionally clean ingredients with no added oils or additives. While they have lower fat content compared to protein and a low sugar count, their high carb content and poor dietary fiber ratio may give pause. However, overall, they stand as a fairly good option for a protein boost on the go.
Aloha Drinks: With 20 grams of protein, Aloha Drinks boast a stellar macro ratio, with protein leading the pack. Although they contain two questionable ingredients (gelatin gum and natural flavors), their low sugar content and natural ingredients make them a promising choice. I'm particularly excited to explore their drinks alongside their already fantastic bars.
Rebbl Drinks: Offering 16 grams of protein, Rebbl Drinks feature a less-than-ideal macro ratio, with more sugar than preferred. However, they redeem themselves with a great dietary fiber ratio and intriguing additives like ashwagandha root and maca extract, making them a unique option in the protein drink landscape.
Protein Snacks:
Beef Chomps: Delivering 10 grams of protein and made from 100% grass-fed beef, Chomps Beef Sticks are paleo-friendly and boast a satisfying texture and flavor profile. Even if you haven't been a fan of beef snacks in the past, Chomps may just change your mind.
Bone Broth (Kettle and Fire, Trader Joe's, Butchers, and Bare Bones): Providing 9-10 grams of protein per ~8oz serving, bone broth offers a rich source of essential amino acids, vitamins, and minerals. Known for its gut-soothing and repairing properties, it's my go-to protein snack for its holistic health benefits.
Protein Powders:
These clean powders feature minimal additives and come in various sources, including animal collagen, beef, egg, and plant-based options.
With support,
Isabella
