Low Carb Protein Bars – A Few Tips

I just got back from the store, in fact, picking up some for myself.  I didn’t have time to cook bacon and eggs this morning so ate my last bar instead.  They are used as snacks or meal replacements and make a huge difference in keeping your hunger and craving for sugar at bay during the day, as well as providing great tasting treats that make you forget you’re on a diet in the first place.   Choosing which ones to use is relatively straightforward – just give some a try and settle in on your favorites.

With Low Carb Protein Bars you purchase, you’ll need to read the label.

The main issue with a low carb diet is lowering the intake of carbs.    Another key issue is the glycemic index of the food you eat – in other words, of the carbs you do eat, which ones will move into your blood stream quickly (high glycemic), increase your insulin levels, and slow down the fat burning process.  The labels should be able to help you with this.  The following are label readings from two Atkins protein bars for the carb nutrients.  Note that the Net Carbs for each bar is 6 and 3, respectively.

  • Atkins Day Break bar – Oatmeal Cinnamon Baked Square
    • 6 grams net Carbs
      • 24 Carb grams total consisting of:
        • 10 grams Dietary fiber
        • 1 gram Sugars
        • 7 grams Sugar Alcohols
  • Atkins Day Break bar – Chocolate Chip Crisp Bar
    • 3 grams net Carbs
      • 16 Carb grams total consisting of:
        • 6 grams Dietary fiber
        • 1 gram Sugars
        • 6 grams Sugar Alcohols

For the oatmeal bar, as an example, the bar has actually 24 grams of carbs in it, but the only carbs you really worry about are the high glycemic cards, called net carbs, which equal, for this example, 6 grams.  The fiber and Sugar Alcohol are low glycemic, so subtracting them (10 grams plus 7 grams) leaves you with 7 grams of high glycemic carbs.  Another gram is lost, apparently due to other nutrients (according to Atkins), leaving you with 6 grams net carbs – the high glycemic carbs you need to watch out for.

So, for some advice on shopping for Low Carb High Protein Bars, look for labeling that separates out the net carbs for you, and if you wish to buy something comparable to Atkins, look for bars in the range of 3 to 6 grams of net carbs each.  I use mostly Atkins bars for in-between meal snacks and also for meal replacements.

A couple of videos are included here to provide some introductory advice on bars you can buy or make for yourself.  The first one is a review of bars available for purchase and the 2nd video is an example of how to make homemade Low Carb High Protein Bars.  There are many more bars to choose from.  These are just examples.

Some Example Off-The-Shelf Low Carb Protein Bars

In the Best Selling Low Carb High Protein Bars video below, 4 kinds of protein bars are compared to provide an introduction to protein bars available.  Some are not so low in carbs so pay attention to what they say about each.  The four bars covered are listed below.  It would be advisable to review the actual nutrients on any of these you choose to try before actually purchasing any.

  1. 2 to 1 Bars
  2. Zero Impact Bars
  3. Power Crunch Bars
  4. Supreme Protein Bars

Homemade Low Carb Protein Bars

To carry on with a Low Carb diet in a more natural, or low cost, way, you can make them yourself if you like.  They are a key part of diets that work.  The following video, How To Make a Homemade Protein Bar (low carb), demonstrates how to make flavorful homemade protein bars from whey protein.  These bars contain 30 grams for protein, and contain hazelnut butter (3.5 grams).  They are made from only three ingredients:

  1. Whey Protein flavored as you prefer
  2. Natural Nut Butter of your choice
  3. Double or Heavy Cream

Low Carb Protein Shakes are in the same category as bars in that they are used as snacks and meal replacements.  The same labeling should be there, and be useful with shakes to select shakes that will help, not hinder, a low carb diet.

Some Final Tips

A few issues are worth considering regarding Low Carb Protein Bars or shakes before you plunge into buying tons of them…

  • Most, if not all, contain artificial sweeteners to reduce the calories and carbs.  Clinical studies haven’t proven this yet, but there is some evidence that extensive use of artificial sweeteners may elevate insulin levels and/or may continue to keep you hooked on sweet tasting food.  This isn’t a reason not to use these bars with your diet, but it is certainly a reason to try and not overdo it.  Use them sparingly and occasionally for the sake of convenience.
  • Some bars are covered in a chocolate substitute so may not be appropriate for outdoor activities (in the heat).
  • Make a habit of cutting a bar in two and getting by with just a half a bar instead of a whole one.  You can always come back and polish off the other half later if you’re still hungry.

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Joe Lindley