Endocrinologist warns that “healthy” protein bars may harm your blood sugar

Protein bars have become a common snack for many people who want something quick, easy, and “healthy.” They are often sold as fitness foods or meal replacements. But a leading endocrinologist says these bars may not be as good for your body as they appear. In fact, they may be harming your blood sugar and slowing your weight-loss goals.

Dr. Alessia Roehnelt, an endocrinologist from New Jersey, recently explained why people need to be careful when choosing protein or granola bars. She said that the biggest problem is the high amount of hidden sugar in many of these products. Even though the packaging shows words like “protein,” “energy,” or “healthy,” the ingredients often tell a different story.

Many protein bars contain up to 25 grams of added sugar. These sugars come from glucose syrup, tapioca syrup, honey, and brown rice syrup. When all of these ingredients mix, they create a sudden spike in blood sugar. After this spike comes an insulin rise, and then a rapid blood sugar crash. This drop can make a person feel tired, hungry, and craving more food. That is why many people eat a protein bar but still feel hungry shortly after.

Dr. Roehnelt also pointed out that many bars include seed oils, which are often hidden in the ingredients list. These oils may not be harmful in small amounts, but they add to the processed nature of the snack. She warns that people should never trust a product just because it is marketed as “healthy.” Instead, they should read the label carefully.

Some bars even list carbohydrates like brown rice as the first ingredient. This means the bar is more like a sweet snack than a protein-rich food. When protein becomes secondary and sugar becomes primary, the bar no longer helps with weight control. It can actually make weight loss harder by causing repeated sugar spikes and crashes throughout the day.

Dr. Roehnelt encourages people to focus on whole foods instead of packaged bars. She says protein bars should not replace real meals. If someone still wants to buy a bar for convenience, she recommends looking for three things:
– At least 10 grams of protein
– 3 to 5 grams of fibre
– Less than 5 grams of added sugar

She also advises choosing bars with simple ingredients. If you cannot pronounce the ingredient name, it might not be a good choice. Complicated names often mean chemicals, additives, or artificial sweeteners.

This warning is important for people who want to manage weight, maintain stable energy, or control blood sugar. A snack that seems healthy may actually create health problems if it is high in hidden sugars. Dr. Roehnelt’s advice reminds us that the best foods are often the simplest. Fresh fruits, nuts, yoghurt, home-cooked snacks, or natural protein sources are usually better options than packaged bars.