My diet changes and advice on selecting protein bars as a snack food

[Koolau]

I have seen "bars" with a gram of carb but they taste a bit like cardboard.

I've been on a low carb (high protein) diet for a year and have lost 50 pounds. I'm not in ketosis because I do consume some carbs. Very effective at controlling hunger which is key for me though YMMV.

 

[aja8888]

I have seen "bars" with a gram of carb but they taste a bit like cardboard.

I've been on a low carb (high protein) diet for a year and have lost 50 pounds. I'm not in ketosis because I do consume some carbs. Very effective at controlling hunger which is key for me though YMMV.

Good for you! 50 pounds is a lot to lose. Ketosis can make you feel strange as I went there once. Now I try to just not eat much food containing sugar and just try to limit carbs to 50 per day. And if that number slips, I try to stay under 100. Note the word "try" in the last few sentences!

It's a chore to stay low carb and eat healthy, especially since I don't cook much. I have eaten a can of cooked green beans for dinner once recently, though. No bread for me, unless I fall off that wagon at my Saturday morning breakfast out with a friend.

 

[MC Rider]

I was doing Ensure but lately drinking the Walmart Equate brand.
Because chewing is over rated with dentures. It's much more work.

 

[engineernerd]

I'll add one note here. A lot of bars use whey or another milk-derived protein. I have no problem with milk, but I tend to look for protein bars/powders that have pea or soy protein, and I make my shakes with soy milk. The reason: Pea/soy protein supposedly helps with cholesterol.

There was a recent study that found the total cholesterol associated with the lowest all-cause mortality in Korean adults at most ages (45 and up) was about 230 mg/dL. The graph of all-cause mortality hazard versus total cholesterol was shaped like a smile. Keeping your total cholesterol below 200, as currently recommended, is not only unnecessary but may be sub-optimal. Link: Total cholesterol and all-cause mortality by sex and age: a prospective cohort study among 12.8 million adults - PubMed

 

[engineernerd]

Coincidentally, I'm eating an RX bar for the first time right now! I've been trying a lot of protein bars, and these are the healthiest ones I've found. I wish the protein (12 grams) was a bit higher for the calories (200), but otherwise they're great.

View attachment 51255
Some protein bars are little better than candy bars, with very high saturated fat from palm or palm kernel oil (e.g., the tasty Think! Boston Creme Pie bar has 8 grams).

The other issue is the sweetener. If they use sugar or equivalents (e.g., corn syrup), the calories tend to be high. Many years ago, when there were fewer protein bars, I used to eat Clif Bars, but they have only 10 grams of protein and a whopping four teaspoons of sugar (16 grams) in each bar, shooting the calories up to 250; I'll never go back to those. Several manufacturers use erythritol, which was thought to be harmless, but a recent study called that into question. I'm OK with stevia and/or monk fruit, two alternative sweeteners that (so far) have been found to be fine, but these are more prevalent in protein powders than protein bars.

I look forward to seeing more recommendations here...

Wow, 200 calories in only 1.8 ounces! And 14 grams sugar. Dried fruit tends to be pretty sugar-intense, and dates are probably one of the most sugar-intense dried fruits. So not for me.

The thing is, though, older people in their 80s and 90s do better if they carry some extra weight, AND many people experience a loss of appetite at that age, so better to do whatever it takes to keep from becoming "frail."

 

[Koolau]

There was a recent study that found the total cholesterol associated with the lowest all-cause mortality in Korean adults at most ages (45 and up) was about 230 mg/dL. The graph of all-cause mortality hazard versus total cholesterol was shaped like a smile. Keeping your total cholesterol below 200, as currently recommended, is not only unnecessary but may be sub-optimal. Link: Total cholesterol and all-cause mortality by sex and age: a prospective cohort study among 12.8 million adults - PubMed

I didn't read the study, but I wonder if it talks about those with known coronary artery disease. My cardiologist (actually, two of them in a row) have been MAJOR proponents of lowering cholesterol in their patients who have required stents. No idea if this is valid but I'm paying them a lot for their professional opinion, so... I'm doing what they tell me. I HAVE seen a study that indicated much better survival for CAD patients who lower their cholesterol. YMMV

 

[engineernerd]

I didn't read the study, but I wonder if it talks about those with known coronary artery disease. My cardiologist (actually, two of them in a row) have been MAJOR proponents of lowering cholesterol in their patients who have required stents. No idea if this is valid but I'm paying them a lot for their professional opinion, so... I'm doing what they tell me. I HAVE seen a study that indicated much better survival for CAD patients who lower their cholesterol. YMMV

The study was of the general population. The authors do say in the discussion that people with heart disease might have a lower optimal level than the general population, but that low cholesterol is associated with a number of non-heart conditions including hemorrhagic stroke, respiratory diseases (COPD), digestive diseases (liver disease), and several cancers.

You always have to be careful about advice from specialists, IMHO, since they usually seem to view their job as keeping you safe from THEIR disease - other health issues are "not their department."

 

[Sunset]

.......

It's a chore to stay low carb and eat healthy, especially since I don't cook much. I have eaten a can of cooked green beans for dinner once recently, though. No bread for me, unless I fall off that wagon at my Saturday morning breakfast out with a friend.

Aren't all cans of green beans cooked

 

[Focus]

Wow, 200 calories in only 1.8 ounces! And 14 grams sugar. Dried fruit tends to be pretty sugar-intense, and dates are probably one of the most sugar-intense dried fruits. So not for me.

The thing is, though, older people in their 80s and 90s do better if they carry some extra weight, AND many people experience a loss of appetite at that age, so better to do whatever it takes to keep from becoming "frail."

I hear ya. I avoid dried fruit and fruit juices for that reason. Almost all protein bars tend to be calorie dense for one reason or another. I'm now pondering these IQBARs:

 

[Koolau]

I hear ya. I avoid dried fruit and fruit juices for that reason. Almost all protein bars tend to be calorie dense for one reason or another. I'm now pondering these IQBARs:

View attachment 51261

Can someone more nutrition-aware tell me about the "Net Carbohydrate Calculation" shown in the information? I'm not familiar with that and what it actually means to the human body.

 

[pacergal]

What are you using in the shake instead of milk?

The Orgain shakes are ready made, I bought the chocolate flavor at Costco. They use pea protein.
If I make a protein shake at home, I will use water with the protein powder.
I can handle yogurt and cheese in smaller amounts, but not milk. If I am going to have some milk, I will take a lactose pill prior. (gotta have a glass of milk with a cookie or chocolate cake if I eat those!)

 

[aja8888]

The Orgain shakes are ready made, I bought the chocolate flavor at Costco. They use pea protein.
If I make a protein shake at home, I will use water with the protein powder.
I can handle yogurt and cheese in smaller amounts, but not milk. If I am going to have some milk, I will take a lactose pill prior. (gotta have a glass of milk with a cookie or chocolate cake if I eat those!)

Thanks, I wasn't aware that Orgain was a shake liquid.

 

[aja8888]

Aren't all cans of green beans cooked

Not cooked by me!

 

[engineernerd]

I hear ya. I avoid dried fruit and fruit juices for that reason. Almost all protein bars tend to be calorie dense for one reason or another. I'm now pondering these IQBARs:

View attachment 51261

Those look intriguing. And they do have a couple of chocolatey flavors .
Had never heard of Lion's Mane before, so had to google it: a cool-looking mushroom!

 

[MarieIG]

Can someone more nutrition-aware tell me about the "Net Carbohydrate Calculation" shown in the information? I'm not familiar with that and what it actually means to the human body.

Manufacturers frequently list all (total) carbohydrates, and then subtract those carbohydrates which are for the most part (allegedly) not digestible, such as (insoluble) fiber and sugar alcohols.

 

[Koolau]

Aren't all cans of green beans cooked

Not until I've added some bacon or kielbasa and then slow heated them for 10 or 15 hours (usually over night.)

 

[OfficeSpace]

Your diet sounds like mine. Here is my snack:

1 cup macadamia "milk" (calcium, B12, etc.)

milkadamia Milk Unsweetened Vanilla 32 oz - milkadamia

milkadamia.com

1 teaspoon protein powder

Quality Organic Warrior Blend Protein I Sunwarrior

Unleash your strength with Sunwarrior Warrior Blend Protein—a powerful, plant-based protein for performance and recovery. Shop now for ultimate gains!

sunwarrior.com

walnuts or pecans

pumpkin seeds

sunflower seeds (sprouted if available)

ground flaxseed (fiber, omega 3)

seasonal berries (our mulberries trees are prolific this time of year)
(strawberries, kiwis, blueberries, etc.)

 

[badatmath]

Quest bars (original). I like blueberry muffin. Greek yogurt.

 

[Focus]

Quest bars (original). I like blueberry muffin. Greek yogurt.

The Quest bars certainly win the protein race: 20 grams and only 180 calories. If it was just sweetened with stevia, I'd go for it, but they use erythritol and sucralose.

By the way, I tried the Quest protein chips (nacho cheese flavor), which manage to deliver 18 grams of protein in only 150 calories. I liked the taste, but they upset my stomach. (Going by online reviews, others have had the same reaction.)

 

[W2R]

Quest bars (original). I like blueberry muffin. Greek yogurt.

I like Quest bars! My favorite is chocolate chip cookie dough flavor.

 

[Koolau]

Manufacturers frequently list all (total) carbohydrates, and then subtract those carbohydrates which are for the most part (allegedly) not digestible, such as (insoluble) fiber and sugar alcohols.

Thanks. I did some research on this and apparently it's somewhat controversial or not universally accepted. Still, the concept is interesting. I miss carbs, so would like to find carbs I can subtract.

 

[Focus]

Simply Protein Crispy Bars, also available at Costco, pack 15 grams of protein into 150 calories, and the plant-based ingredients are healthy. Another thing that sets them apart is the sweetener: inulin, derived from chicory root and also considered a prebiotic fiber. Inulin is supposedly quite beneficial but it can trigger gas and bloating. The flavors are mild; my favorite by far is the lemon coconut.

 

[aja8888]

Simply Protein Crispy Bars, also available at Costco, pack 15 grams of protein into 150 calories, and the plant-based ingredients are healthy. Another thing that sets them apart is the sweetener: inulin, derived from chicory root and also considered a prebiotic fiber. Inulin is supposedly quite beneficial but it can trigger gas and bloating. The flavors are mild; my favorite by far is the lemon coconut.

View attachment 51287

These look really good.

 

[More Cowbell]

Hey aja8888, maybe consider micro-BTD on a couple of the best contenders, cut them into bite size chunks and host a tasting party for your ROMEO/golfing crew!

 

[aja8888]

Hey aja8888, maybe consider micro-BTD on a couple of the best contenders, cut them into bite size chunks and host a tasting party for your ROMEO/golfing crew!

That's a great idea and may just do that. i'll just have to pick a day when no one brings donuts!