Here’s the scenario: It’s the middle of the afternoon –right after lunch, but still too early for supper –and you’re so hungry. Most folks can just pick up keto protein bars and get on with their lives, but for people on the keto diet, things aren’t quite so simple.
Fortunately, there are nevertheless keto protein bar options on the market –you just need to know what things to look for because staying in ketosis is probably your primary goal. When following a keto diet program, it is important to eat the right foods to stay in ketosis. Ketosis is an all or nothing deal–either you’re in ketosis or you’re not.
So what exactly should (and shouldn’t) maintain a keto protein bar? We suggest starting with the ingredient list–specifically how short or long it is. “As a fast, simple strategy, the fewer ingredients a bar has, the better.
What to choose: keto protein bars
Your best choice is to choose keto bars with plant-based fats (coconut oil, avocado oil), which have low levels of sodium (no more than 140 mg of sodium per portion), and much less processed ingredients.
Additionally, it is important that they have sufficient protein and fiber, so as to help with satiety. “One of the most common complaints from those following the keto diet is constipation, and adding more fiber to the diet can help counteract this effect,” she adds, pointing out that a high fiber food, should boast 3 g per serving.
And, because keto bars is about this delicate fat-protein-carbohydrate ratio, the macros of each bar is significant, too:”When it comes to keto-friendly bars, you should look for ones with internet carbs less than 7g, protein between 7-8g, fat approximately 15g, fiber involving 8-9g and Extra sugar in 3g or less
Listed below are 10 healthful keto-friendly protein bars
- Perfect Keto bars
Specially formulated for the keto diet, these protein bars come in five flavors, including cinnamon roll, salted caramel, and chocolate chip cookie dough.
Perfect Keto designs its bars to supply just 2–3 net carbs per bar, along with approximately 17 g of fat and 11 g of protein.
Keto-friendly bars such as these regularly contain fiber and sugar alcohols, which your body can not fully digest and absorb. Thus, subtracting the grams of fiber and sugar alcohols from the total carbohydrates provides you with the range of nets (digestible) carbs.
You’ll often see the number of net carbohydrates highlighted on the packaging — although this value is probably lower than the range of total carbs listed among the keto supplements information.
Perfect Keto bars have a comparatively brief ingredient list, including almond butter, tapioca fiber, cocoa butter, cashews, medium-chain triglyceride (MCT) oil, grass-fed collagen, and stevia.
While more study is needed, the fatty acids found in MCT oil may improve exercise performance and promote weight loss by reducing body fat.
You can find Perfect Keto bars on the local health food or keto supplement shop.
- MariGold protein bars
MariGold protein bars come in seven flavors and are famous for their homemade taste and texture.
Each bar offers 2–3 grams of net carbs, 5–8 grams of fiber, 16–18 g of fat, and also an impressive 20–21 g of protein. They are made out of just a couple of ingredients, including grass-fed whey protein powder.
Whey powder is a favorite keto supplement since its protein can be quickly absorbed by the human body. As a result, it can promote substantial gains in strength, muscle mass, as well as fat reduction.
The bars are also free from sugar alcohols, which are natural or manufactured carbs that taste candy yet have half the amount of calories as sugar. Some folks might wish to avoid sugar alcohols because they can sometimes cause gastrointestinal distress.
Instead, these keto sweet snacks are sweetened with stevia, monk fruit extract, or a blend of both. Both are zero-calorie, natural sugar choices.
Additionally, some MariGold bars are saturated in short-chain, indigestible carbohydrates called FODMAPs, which might cause digestive side effects such as gas, bloating, and constipation in some people.
Your grocery store may offer MariGold bars, but it could be easier to look for them online.
Made from free-range poultry or grass-fed bison or beef, [DNX bars] are free of added sugars. Additional ingredients include egg whites, dates, dehydrated vegetables, seeds, nuts, and spices.
For an extra boost of nutrition, the bars boast sacha inchi oil. Additionally called Sacha peanut, sacha inchi (Plukenetia Volubilis) is a plant which produces seeds rich in calcium, vitamin A, and essential omega-3 fatty acids, which might reduce inflammation.
DNX bars provide comparable amounts of nutrients. As an instance, their bar made from grass-fed beef, uncured bacon, as well as jalapeños provides 140 calories, 9 grams of fat, 1 gram of net carbs, 1 g of sugars, and 14 g of protein.
Consider buying these bars online in case you can’t find these locally.
- Keto Bars
Founded in 2012, Keto Bars was one of the first companies to create protein bars specifically for the keto diet. In addition to being high in fat and low in net carbs, their bars are vegan, dairy-free, fermented, and soy-free.
All four of the flavors have short ingredient lists and also are created with a foundation of unsweetened chocolate, coconut, and nut butter. To maintain them shinier, Keto Bars use two alternative sweeteners — stevia and erythritol.
Erythritol is a sugar alcohol that occurs naturally in some fruits such as watermelon and grapes, in addition to fermented foods such as cheese and wine. However, it can also be fabricated.
Although erythritol appears to be somewhat safe, one study found that consuming 50 grams of it led in digestive side effects, including nausea and stomach discomfort.
As one Keto Bar contains only 5 grams of this sweetener, it is highly unlikely to lead to these side effects.
While the bars change slightly in calorie count and macronutrient content, they generally provide approximately 230 calories, 20 grams of fat, 3 grams of net carbs, 7 g of fiber, and 6 g of protein.
It is possible to locate Keto Bars in some supermarkets, as well as online.
- Atlas protein bars
With 6 dessert-inspired tastes and a cookie dough consistency, [Atlas protein bars] provide approximately 200 calories, 11 grams of fat, 15 grams of protein, and 5 grams of net carbs each.
Unlike many competitions, Atlas does not use any artificial sweeteners or sugar alcohols. Rather, each bar is lightly sweetened with monk fruit infusion — a natural, zero-calorie sweetener.
Furthermore, the bars comprise two herbs regarded as adaptogens — ashwagandha extract and maca root powder. Research suggests that adaptogens can help manage stress, boost energy levels, and alleviate anxiety.
Keep a lookout for Atlas protein bars online or at your regional grocery store or health food marketplace.
- BHU keto bars
BHUs keto-friendly protein bars have a fudgy texture and are made with no artificial sweeteners or preservatives. As a result, they have to be kept refrigerated.
While all 5 tastes change in nutrient content, every bar packs 200–270 calories, 15–18 g of fat, 2–3 grams of net carbs, 8–11 g of protein, and an impressive 9–12 grams of fiber.
1 unique ingredient in these bars is organic tapioca flour, which includes prebiotic fiber. This nondigestable fiber aids nourish beneficial bacteria in your gut, supporting proper digestion, a powerful immune system, and heart health.
It is possible to find BHU keto bars in some stores and online.
- Dang bars
Many of the ingredients in Dang bars are immediately recognizable as nutritious and keto-friendly, such as nuts, pea protein, and chia and sunflower seeds.
Each bar has 4–5 grams of net carbohydrates, 14–16 g of fat, and 9–10 g of protein.
Especially, Dangs goods are also vegan.
Plus, these bars include chicory root fiber, which is a great supply of gut-healthy prebiotic fiber. However, it’s also full of FODMAPs, so some individuals may not tolerate those bars especially well.
If FODMAPs aren’t a concern for you, you are able to search for Dang bars locally or online.
- Primal Kitchen protein bars
While you may know Primal Kitchen from their avocado oil or minimal ingredient salad dressings, the company also provides a line of keto-friendly protein bars.
Each the current five tastes are made from a base of nuts, egg whites, coconut oil, and assorted spices such as cinnamon and nutmeg. They are then sweetened with monk fruit infusion and a bit of honey.
Many of the bars also include flax seeds, that are an superb source of plant-based omega-3 fatty acids. Along with reducing inflammation, omega-3s are significant to your heart, brain, and immune system.
Each bar provides approximately 200 calories, 16 grams of fat, 8–9 g of protein, 6 grams of fiber, 2 grams of sugar, and 4 grams of net carbohydrates.
If these bars are not available at the local supermarket, you can find them online.
- Homemade low carb protein bars
Homemade keto bars are perfect if you want to thoroughly control the ingredients used or simply enjoy the craft of making your own foods.
This recipe makes bars with 319 calories and 7 g of protein every day. What’s more, each bar gives a whopping 28 g of fat and only 4 grams of net carbs.
In addition to a handful of additional ingredients that are whole, these bars are rich in almonds, pecans, and almond butter. Research has shown that regular nut intake can assist in weight loss and help alleviate chronic inflammation.
- Homemade no-bake peanut butter bars
Anyone who loves peanut butter cups will delight in these no-bake peanut butter protein bars that take under 10 minutes to create.
Whatever you’ll need are five low carb ingredients — coconut milk , a protein powder of your choice, peanut butter, a tacky sweetener of your choice, and chocolate chips.
To keep these bars keto-compliant, the recipe recommends utilizing monk fruit syrup because it is carb-free. You may want to double-check that both the protein powder and chocolate chips are keto-friendly as well.
How to Select a healthy keto protein bar
There are several variations of the keto diet, although the most popular one motivates you to get at least 70 percent of your daily calories from fat, 20% from protein, and no more than 10% from carbohydrates.
Thus, you are going to want to adhere to the macronutrient breakdown as closely as possible when deciding upon a keto protein bar.
To get a 200-calorie bar, this ratio would equal 16 grams of fat, 10 grams of protein, and no longer than 5 grams of carbs.
Try to prevent bars with a very long list of ingredients that you do not recognize, like artificial sweeteners or preservatives, as these indicate that the bar is heavily processed.
Diets high in processed foods are connected to an increased risk of chronic illnesses, such as cancer, cardiovascular disease, and obesity.
Rather, select bars created mostly from real foods, like spices, oils, organic sweeteners, nuts, and seeds. As the keto diet is high in fat, then it’s also wise to search for healthy fats such as nuts and nut butter, MCT oil, avocado oil, and flax, chia, or hemp seeds.
The Most Important Thing
A number of low carb, high fat protein bars align with the keto diet to keep you full between meals or provide a fast and effortless breakfast.
It is important to look for ones that pack a nice amount of fiber, protein, healthy fats, and other nutritious ingredients.
Obviously, whipping up a batch of homemade bars is a great option too.