In this episode, I break down the controversy surrounding protein bars following a recent UK TV programme that claimed they are harmful. I cover why people use protein bars, the evidence behind key ingredients such as sweeteners, sugar alcohols, and gums, and how ultra-processed foods fit into the bigger dietary picture. I explain how context, individual response, and overall diet quality matter more than single ingredients or individual foods.
Chapters:
02:30 – 04:20 - Why people actually use protein bars and why the comparison should be with real alternatives, not idealised whole food meals.
04:20 – 06:00 - Where protein bars sit in the protein hierarchy and why they’re a situational tool rather than a daily staple.
06:00 – 07:40 - Ultra processed foods explained, including what Kevin Hall’s research really shows about appetite and intake.
07:40 – 10:00 - Sweeteners overview: safety, appetite effects, individuality.
10:00 – 12:20 - Sugar alcohols: why they’re used and why some people experience GI symptoms.
12:20 – 14:10 - Gums and fillers: what they do and why tolerance varies between people.
14:10 – 16:20 - How to assess if a protein bar is a good choice for you.
16:20 – 18:20 - Protein targets and why many people overshoot, leading to unnecessary reliance on bars.