A guide to reading the label and knowing what really counts
This week, we are taking a closer look at Barebells Protein Bars. I love when clients, social media followers, and listeners of Salad with a Side of Fries send me products for a second set of eyes. The Cookies and Cream flavor landed in my inbox, so let’s walk through the marketing and the labeling to get a clearer picture of what is really inside and how the macros stack up.
Right away, the front of the package and the website language stood out to me. They describe the bar as naturally and artificially flavored, which is a curious choice of wording. If it is both, that line does not really tell us much. They also spotlight 20g of protein and no added sugar as their big selling points. This is where labeling can be helpful and also misleading at the same time. Those callouts never tell the full story, so I turned to the label itself. One bar has 200 calories, and as you already know from the podcast/articles, that number is not what drives my analysis. What matters is how those calories break down into macros and how that mix supports digestibility and staying power.
The label shows 7g of fat, with 3g coming from saturated fat. There are 20g of carbohydrates, including 3g of fiber, 1g of total sugars, 0g of added sugars, and 5g of sugar alcohols, along with the 20g of protein we already saw on the wrapper.
Looking at these numbers together gives us context. The fat is a little higher than what I usually look for, so the next step is checking where it is coming from. The protein at 20g is just under 3 ounces, which works well for a snack. The fiber at 3g is lower than what I would want if this were meant to hold you over, though it is still worth keeping in mind.
How you plan to use this bar really matters. Are you eating it as a snack, as a meal, or around a workout. If it is pre or post workout, too much fiber can interfere with digestibility and how quickly protein gets used. If it is a snack, more fiber would help, ideally five grams or more, so pairing it with fruit or veggies can support the carbohydrates as long as the labeling and ingredient list line up. If it is meant to be a meal, we would be looking for more protein and more fiber to make it last.
Now let’s talk about net carbohydrates. We start with the 20g of total carbs, subtract the 3g of fiber and the 5g of sugar alcohols, which leaves us with 12g of net carbs. That is a little higher than ideal, though adding something with fiber can help balance that out.
This brings us to sugar alcohols, which are sweeteners that come up a lot in products like this. These sweeteners are low glycemic, meaning they do not spike blood sugar, which is why they get subtracted when calculating net carbs. In small amounts they are generally considered safe, though they are still sweeteners that can keep sweet cravings active. For some people they also affect digestibility and can lead to stomach upset or more. How you feel about them really comes down to your own experience, your goals, and your awareness of how your body responds. Barebells even includes a warning about possible GI discomfort from sugar alcohols on the labeling, which I appreciate. When you read the ingredient list, you can spot these sweeteners by words ending in ol or tol, like xylitol, maltitol, or sorbitol.
The first ingredient listed is a milk protein blend made up of calcium caseinate, whey protein concentrate, and whey protein isolate. If you are sensitive to dairy, this is worth noting, since the isolate is often better tolerated than the caseinate or concentrate. The list continues with glycerin and maltitol, which are low GI sweeteners, with maltitol being the sugar alcohol used here. After that we see bovine collagen hydrolysate, polydextrose, cocoa butter, water, soy protein isolate, dry whole milk, sunflower oil, unsweetened chocolate, tapioca starch, natural and artificial flavors, cocoa processed with alkali, sunflower lecithin, and sucralose.
A few things stand out here. The fat comes from cocoa butter and sunflower oil, which are not my top choices, though they are not automatic deal breakers when eaten on occasion. Dairy and soy are also present, which some people choose to limit based on personal preference. There are emulsifiers and additives that support texture and consistency, and sucralose at the end is another one of those sweeteners that people tend to feel strongly about. Your comfort with these really comes down to your taste and digestibility.
After checking a few other flavors, it reinforced an important lesson about labeling. You cannot assume consistency across a brand, so every flavor needs its own look at the macros and the ingredient list. So where do I land on Barebells Cookies and Cream. It is not a meal replacement. If you are using it as a snack, I would pair it with fruit or veggies to add fiber and help balance the carbohydrates so it lasts longer. For me, some of the fat sources are not favorites, so this would be an occasional option when choices are limited. It really comes down to your personal preference and taste.
If you have tried Barebells Protein Bars, I would love to hear what you think.