From healthcentral.com
Watching your net carbs? Discover which of these snacks passed the bar exam with type 1 diabetes advocates
If you stroll down the grocery aisle or scroll on social media, it can feel like a new protein bar is born every minute. They are no longer simply fuel for exercise but have become popular for everyday energy—including among T1D warriors looking for balanced snacks that will hit the spot and also thread the needle for steadying blood sugar levels.
How to choose? The American Diabetes Association has some tips on healthy snacking such as opting for whole grains, healthy fats, high fibre, and protein while aiming for lower levels of carbohydrates, added sugars, and sodium.
We also asked influencers living with type 1 diabetes who have been there, ate that to name their favourites—and then ran their picks by a dietitian: Ben Tzeel, R.D., a certified diabetes care and education specialist in Tampa, FL, and the founder of Your Diabetes Insider nutrition consulting, who has been living with T1D for more than 20 years himself.
Take a peek into their shopping carts to see which protein bars might suit your needs—and taste buds.
A Trainer's Treat
Christel Oerum, 47, a certified personal trainer in Miami—better known as Diabetes Strong to her more than 30,000 followers—first picked up a Quest bar some 10 years ago while prepping for a fitness competition. “I was looking for a blood-sugar-friendly treat to help support my protein needs,” says Oerum. “I became hooked.” You’ll find the Cookie Dough and Cookies and Cream flavours in her gym bag. Oerum, who doses her insulin based on net carbohydrates (calculated by subtracting fibre and sugar alcohols on the label from total carbs listed), finds the bars to be a relatively low-carb snack due to their 10 grams (g) of fibre. Tzeel calls Quest bars “a great snack option” for T1D warriors.
For This Mom on the Go
Brookelyn Filbrun, 30, a mom in the Pacific Northwest and the blogger behind Carb.Filled.Diabetics, calls Pure Protein the best-tasting bar. Plus, “I’m able to eat it without any spikes!” she says. “I dose [insulin] as needed for the bar and have never had any issues with them which is one huge reason why I love having these on hand.” Filbrun is a fan of several of the bars numerous flavours including Chocolate Peanut Butter, Chocolate Deluxe, and Lemon Cake. Tzeel is also a long-time fan. “This was my favourite protein bar while in graduate school, especially the Cookie Dough flavour,” he says. “They’re affordable, have quality protein sources, and, ideally, low enough sugar alcohol content to not upset one’s stomach.”
Snacking for Steady Energy
Justin Eastzer, 34, in Los Angeles, also known as Diabetech Justin, reaches for Kind Protein Max Bar, especially the Crispy Chocolate Peanut Butter flavour, when he’s looking to sustain his blood sugar levels. “I like these because they have a fair amount of carbs [23 grams] if I need to bring up my glucose levels, and 20 grams of protein to help sustain my levels and not drop.” Tzeel agrees: “These can be helpful for steadying blood sugars after a low,” he notes, with the caveat that “those who are sensitive to soy protein will need to be careful with this one, as that is the main protein source.”
On Active Days
To satisfy his sweet tooth, Alex Tolwinksi, 24, in Elkhorn, WI, says the NuGo Slim bar has what he’s looking for in terms of glycaemic index and full flavour. “They are very delicious and bring a little bit of sweetness back into my life,” the TikTok star says. Tolwinksi rotates between Crunchy Peanut Butter and Brownie Crunch before a workout or a waterskiing session and says the snack bar (with 17 grams of carbs) keeps his glucose levels in check without his needing an insulin dose. “It saves me an additional shot and keeps my belly full,” he says. Tzeel feels these bars are good for when blood sugar is a little low thanks to a fast-acting carb source (tapioca syrup) and some protein to help stabilize. “Not my go-to, but for good-tasting low snacks, this would help,” says Tzeel.
Her Workout Buddy
Arizona-based TikTok star Addy Tayler, 26, who is training for a marathon to raise funds for T1D research, opts for a protein bar before working out and finds that the G2G bar is just her speed. Tayler gives high marks for the taste of her Peanut Butter Chocolate Chip flavour pick (“very sweet and doesn’t have that bitter protein taste”) and its texture (“chewy but not rubbery”). Plus, she feels its nutritional mix (18 grams of protein, 24 grams of carbs, and 4 grams of fiber) works for her. This bar drew particularly rave reviews from our R.D. “These are quite possibly the most underrated bar on this list,” says Tzeel. “Phenomenal ingredient profile, great for stabilizing blood sugars in a long duration activity, and quality protein source. I’m a big fan.”
A Nutrition Pro's Plant-Based Option
A registered dietitian and the creator of Mama-Betes blog, Lindsay Cohen, R.D., 37, in St. Louis, MO, favours TRUBAR for their “simple, clean ingredients” and amazing taste—her all-time favourite flavour is the Get in My Belly, PB and Jelly. The food pro and mom of two gives the bar high marks for managing type 1 diabetes due to “relatively low carb content and minimal impact on blood sugar,” she says. “I also appreciate that they contain a good balance of fibre and protein, which helps keep me feeling full longer.” Tzeel says TRUBAR is a great option for the plant-based crowd. “You’ve got quality ingredients and flavour choices alongside some fibre,” he notes. Still, notes Tzeel, some people may find that the fibre source (tapioca) for these bars does have an impact on blood sugar, so best to try part of one and see before devouring the full bar.
Our R.D. Is Also a Fan
You may be wondering which bar our expert nutrition reviewer prefers and no surprise it’s another one with simple ingredients: Rise Bar, which is also available in vegan plant-based options. Tzeel points to the Honey Cinnamon flavour as his favourite. “It tastes like a snickerdoodle cookie and is made with just five ingredients,” he says: Almonds, whey protein, vanilla extract, honey, cinnamon. For people with diabetes like himself, Tzeel says they have a good blend of protein (18 grams), fat (15 grams), and carbs (23 grams) to maintain steady blood sugars. His inside tip: “If you warm them up for 10 seconds in the microwave and cut them up, it’s like having small protein cookies.”
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