As a nation, we love protein. We can’t get enough of it, in fact, with our love for the macro in recent years knowing no bounds. Online retailer Ocado recently revealed that searches for ‘high protein’ are up 105% from last year and that nearly half of UK adults have increased their protein intake in the past year – rising to two-thirds in the 16-34 age category.
Although the British Nutrition Society says, on average, we eat more protein than the current recommendations (around 0.75g of protein per kilogram of body weight), there are times when people’s protein requirements might change or be different. For example, older adults and elite athletes – or if you’re a regular gym-goer looking to build more muscle.
One way to increase our protein intake is through bars and shakes. Convenient and portable, people have been enjoying protein bars for years, and while there are now thousands of brands and products on the sports nutrition market, one particularly popular and recognisable protein-packed snack is a Grenade bar.
Marketed as ‘a perfect, healthier alternative to traditional chocolate’, Grenade bars are arguably one of the most well-known protein products out there. But, with increased awareness around ultra-processed foods, are they actually healthy?
How healthy are protein bars generally?
‘Most protein bars fall within the “ultra-processed food” category. Most of them contain artificial ingredients, sweeteners, bulking agents and highly processed forms of protein. However, there are a select few which are free from sweeteners and contain whole foods, making them a better option,’ says registered nutritionist Jenna Hope.
Registered nutritionist Rob Hobson agrees that the nutritional profiles of different protein bars can vary substantially. ‘They can go from those that have minimal ingredients, low sugar and a decent source of fibre to some that are basically repackaged chocolate bars with added protein.’
How healthy are Grenade bars?
The brand describes Grenade bars as ‘a perfect, healthier alternative to traditional chocolate. Still wrapped in chocolate and guaranteed to satisfy any sweet tooth, on average, each one contains just half a teaspoon of sugar, whereas a regular chocolate bar contains 13 times that amount!’
Adults should have no more than 30g of free sugars a day, according to the NHS, so the sugar content of Grenade bars sits well within that.
What does a nutrition expert make of that description? ‘I think it’s a fair comparison if someone is genuinely choosing between a Grenade bar and a standard chocolate bar – so you’re swapping a high-sugar, low-protein snack for something more balanced and filling,’ says Hobson.
However, as Hope adds, ‘similarly to many other protein bars, Grenade bars are packed with ultra-processed ingredients, emulsifiers, sweeteners, flavourings and humectants.’ Whole foods like Greek yoghurt, good quality meat or fish, beans, or dips such as hummus or a soya milk-based smoothie, she says, are a healthier way to incorporate more protein into your diet.
‘Grenade bars are popular for a reason because they offer a decent protein hit (20g per bar), are low in sugar, and taste good, with lots of different flavour options, which ticks boxes for convenience and compliance,’ says Hobson. ‘From a nutritional perspective, they’re better than many protein bars on the market, which can be high in sugar and low in fibre, but they are still a UPF and while they can serve a functional purpose, they’re not a magic bullet.’
He adds that while they can be a good option for a post-workout snack – thanks to their convenience and high protein content – if you have access to whole foods, they will always be better sources of protein. ‘Whole food snacks like boiled eggs, tinned tuna, edamame beans, 0% fat Greek yoghurt or Skyr, lean cooked meat and even a glass of milk offer a more complete nutritional profile with protein and fewer additives.’
Hope also highlights that, although Grenade bars are certainly lower in sugar than most chocolate bars, ‘sugar isn’t the only way to measure the nutrition of a product.’ ‘It’s important to weigh up all aspects of a product and focussing on just sugar can lead you to over consuming ultra-processed foods containing sweeteners,’ she says. ‘Sweeteners can contribute to driving cravings for sweet foods, negatively impacting gut health – and we’re unaware of their risk on cognitive health later on in life too.’
What should we look for in a protein bar?
‘If you’re simply looking to get more protein into your diet, it would be great to focus on a higher protein bar – around 18-20g is ample,’ says Hope. Hobson puts the figure around 15–20g (at least, he says) of protein per serving. ‘Ideally from a high-quality source like whey or a complete plant blend like pea, soy, or brown rice proteins.’
Both experts agree, however, that other ingredients and nutrients also matter. ‘If you’re concerned about general health, it’s important to focus on the ingredients and try to steer clear of added sugar, sweeteners, or sugar alcohols, which can often contribute to GI discomfort for those with IBS,’ says Hope. ‘Look at the sugar content and choose something that is under 5g, which is a reasonable benchmark. Also, check the fibre – around 5g or more is useful for satiety and gut health,’ adds Hobson. All Grenade protein bars contain under 2g of sugar, so sit firmly within this.
Who can benefit from Grenade bars?
Although it depends on an individual’s needs, in the grand scheme of protein bars, Grenade bars are generally a good, low-sugar option. While it’s always better to get your protein from whole foods, as ‘these come with naturally occurring micronutrients like iron, B12, and calcium’, says Hobson, it doesn’t mean a protein bar – Grenade or not – doesn’t have its place.
‘They’re going to be most useful for active people who need a quick, portable protein boost. So, gym-goers, runners, or busy professionals who need something to tide them over between meals,’ says Hobson. ‘They can also be helpful for people with low appetites or higher protein needs, such as older adults or people recovering from illness, although I’d always recommend pairing them with other nutrient-dense foods where possible.’
Like the experts, we’re always reluctant to label things as inherently ‘healthy’ or ‘unhealthy’ because nutrition is so dependent on individual needs and circumstances – and most things are totally fine in moderation.
As Hobson says, ‘bars can have their place when real food isn’t available. Like everything, it’s just about finding a balance.’
AIIMS, Harvard gut doctor shares 11 ‘science backed ways’ to eat healthier: Skip fruit juice, avoid brown rice | Health
A Man Lost 50 Pounds With Blue Zones Diet, Walking, Weigh-Ins
The Best Time to Eat Oats