Do We ever Really Read the Labels?

Do We Ever Really Read the Labels?

July 18, 2024

how to read nutrition facts and ingredient list

Personally, I have found myself being sucked into the wellness trend that has been circling around on social media since it first became a popular topic. The trends of weight lifting, long distance running, and pilates have all been shoved in our faces so much that it is almost impossible to ignore. I also highly doubt that at least 90% of social media users haven’t seen content related to this at least once and fallen into the trap that is diet culture.

When initially hearing about the new protein fad and how important it is to get enough protein in our diets to build muscle or stay lean, I immediately started buying protein bars and incorporating them into my diet. While finding “clean” alternatives, because many speak about the fake ingredients in most bars, it is so easy to grab things without even glancing at the ingredients. I was always taught that less ingredients is better, but when it came to protein and this new need to adhere to the rules of wellness, the ingredients were an afterthought. After all, if a bar’s company speaks about how healthy their products are, why would we ever question it?

Well, after recent research and comparisons of some of my favorite “healthy” bars, I’ve found that almost all health branded bars contain very harmful ingredients. Brands like no cow, misfit, and IQBar all contain harmful ingredients. A simple “healthy protein bars” search on safari brings these bars to the top, even though they contain ingredients like stevia, Xanthan Gum, and Erythritol.

While I know these all sound like foreign words and are easily skimmed over while reading a label, the side effects are truly alarming. Let's dive into the different effects that these ingredients can have and assess if the “health” benefits are really worth it. Stevia is a sugar substitute that has lower calories than real sugar. This is why in many protein bars there is very little sugar content and minimal calories. While this looks great at first glance, symptoms of consuming stevia on a regular basis include nausea, bloating, low blood sugar, and hormone disruption. Xanthan gum is a sugar-like compound that can be used to treat constipation, lower blood sugar for people with diabetes, and treat dry mouth. The ingestion of it can cause bloating and constipation, as well as a whole set of other risks while pregnant or breastfeeding. Lastly, we should discuss Erythritol. This is similar to stevia, a low calorie artificial sweetener that is used to make our food taste good. It has recently been linked to the causation of heart attacks and blood clots. Need I say more? The question I have come to ask myself and others is, would we want to risk any of these things when there are such easy alternatives in natural foods? Is hoping on this wellness trend and doing it as easily as possible really worth it?

Personally, I have found myself being sucked into the wellness trend that has been circling around on social media since it first became a popular topic. The trends of weight lifting, long distance running, and pilates have all been shoved in our faces so much that it is almost impossible to ignore. I also highly doubt that at least 90% of social media users haven’t seen content related to this at least once and fallen into the trap that is diet culture.

When initially hearing about the new protein fad and how important it is to get enough protein in our diets to build muscle or stay lean, I immediately started buying protein bars and incorporating them into my diet. While finding “clean” alternatives, because many speak about the fake ingredients in most bars, it is so easy to grab things without even glancing at the ingredients. I was always taught that less ingredients is better, but when it came to protein and this new need to adhere to the rules of wellness, the ingredients were an afterthought. After all, if a bar’s company speaks about how healthy their products are, why would we ever question it?

Well, after recent research and comparisons of some of my favorite “healthy” bars, I’ve found that almost all health branded bars contain very harmful ingredients. Brands like no cow, misfit, and IQBar all contain harmful ingredients. A simple “healthy protein bars” search on safari brings these bars to the top, even though they contain ingredients like stevia, Xanthan Gum, and Erythritol.

While I know these all sound like foreign words and are easily skimmed over while reading a label, the side effects are truly alarming. Let's dive into the different effects that these ingredients can have and assess if the “health” benefits are really worth it. Stevia is a sugar substitute that has lower calories than real sugar. This is why in many protein bars there is very little sugar content and minimal calories. While this looks great at first glance, symptoms of consuming stevia on a regular basis include nausea, bloating, low blood sugar, and hormone disruption. Xanthan gum is a sugar-like compound that can be used to treat constipation, lower blood sugar for people with diabetes, and treat dry mouth. The ingestion of it can cause bloating and constipation, as well as a whole set of other risks while pregnant or breastfeeding. Lastly, we should discuss Erythritol. This is similar to stevia, a low calorie artificial sweetener that is used to make our food taste good. It has recently been linked to the causation of heart attacks and blood clots. Need I say more? The question I have come to ask myself and others is, would we want to risk any of these things when there are such easy alternatives in natural foods? Is hoping on this wellness trend and doing it as easily as possible really worth it?

There are so many protein bars on the market, I had a hard time finding even a handful that really contain all natural and minimal ingredients, while still keeping sugar content low. The importance of finding bars with clean ingredients has only recently been a concern of mine, after so much talk of what ingredients can affect and the hidden dangers in many labels. The benefits to minimal ingredient products and low sugar levels prove to be substantial. Aside from weight management, low sugar diets with minimally processed ingredients protect our skin, liver health, heart health, and dental health. As well as making us feel good overall! Natural sugars that are found in things like fruit and some dairy and vegetables aren’t included in this umbrella that includes all of the negatives. That’s why when people say “I don’t eat too much fruit because it has sugar in it”, it is smart to do your own research and know that they are very misinformed.

If we take a look at the ingredient list for Simple bars, we can find things like almonds, dark chocolate, and allulose. As close as we look at the label, there are no ingredients that are harmful to our bodies, as well as including substantial protein levels. Let’s take a look at the benefits of some of the ingredients. Almonds contain vitamin E, calcium, and potassium. These are all substances that lower blood pressure, and help fight against heart disease. Dark chocolate protects against heart health and improves lipid profile, while also having the possibility to lower the risk of diabetes. Now you may be thinking, where is this hidden sweetener that no one likes to talk about? How is there still a desirable taste if all the ingredients are healthy? Well, apart from the general enjoyment of nourishing our bodies, Allulose is the only sweetener contained in these bars. This is a natural sugar that can actually lower blood sugar. Additionally, according to the FDA, it is safe and hasn’t been connected to any health risks.

There are so many protein bars on the market, I had a hard time finding even a handful that really contain all natural and minimal ingredients, while still keeping sugar content low. The importance of finding bars with clean ingredients has only recently been a concern of mine, after so much talk of what ingredients can affect and the hidden dangers in many labels. The benefits to minimal ingredient products and low sugar levels prove to be substantial. Aside from weight management, low sugar diets with minimally processed ingredients protect our skin, liver health, heart health, and dental health. As well as making us feel good overall! Natural sugars that are found in things like fruit and some dairy and vegetables aren’t included in this umbrella that includes all of the negatives. That’s why when people say “I don’t eat too much fruit because it has sugar in it”, it is smart to do your own research and know that they are very misinformed.

If we take a look at the ingredient list for Simple bars, we can find things like almonds, dark chocolate, and allulose. As close as we look at the label, there are no ingredients that are harmful to our bodies, as well as including substantial protein levels. Let’s take a look at the benefits of some of the ingredients. Almonds contain vitamin E, calcium, and potassium. These are all substances that lower blood pressure, and help fight against heart disease. Dark chocolate protects against heart health and improves lipid profile, while also having the possibility to lower the risk of diabetes. Now you may be thinking, where is this hidden sweetener that no one likes to talk about? How is there still a desirable taste if all the ingredients are healthy? Well, apart from the general enjoyment of nourishing our bodies, Allulose is the only sweetener contained in these bars. This is a natural sugar that can actually lower blood sugar. Additionally, according to the FDA, it is safe and hasn’t been connected to any health risks.

The Takeaway

After all this research and talk about nutrition labels, I think it's easy to come to a conclusion about what we should be putting in our bodies. Trust me, I know that reading ingredients and checking every little thing can be a burden and sometimes become unhealthy. I think a good rule of thumb is that the less ingredients you have to read through, the better. As well as keeping in mind the names of harmful ingredients that are commonly snuck into the bars we consume. Just being a little more aware of this topic can prevent so many health risks and problems down the line. Not to mention, it can still be very easy and accessible to eat clean while on the go and without spending a fortune. There is a common misconception that I believe many of us have heard. “It’s only possible to eat healthy by spending tons of money” or “I don’t have time to eat healthy and prepare meals for myself”. These clean bars combat both of these ideas, and prove that it is possible to accomplish any goal you’ve set for yourself by being just a little more aware and making the conscious choice to pick the clean option.