Sugar-Free Dark Chocolate Bars
Dark chocolate has earned its reputation as the “healthy” chocolate option, and sugar-free versions seem like an even smarter choice. Dark chocolate is rich in anti-inflammatory antioxidants, specifically flavanols, which may help reduce the risk of heart disease, support brain health, and reduce the risk of certain cancers. However, these benefits come with hidden dangers that nutritionists warn about.
The biggest concern lies in how these bars are sweetened. Despite being a sugar substitute, maltitol can cause blood sugar to rise, though less than regular sugar, which is especially dangerous for people with diabetes. Additionally, maltitol can cause digestive issues like bloating, gas, and diarrhea when consumed in large amounts. So, if you’re hoping to maintain that smooth, blemish-free complexion, you might want to steer clear of the maltitol-laced snacks.
Protein Bars with Natural Sweeteners
Protein bars have become the go-to snack for health-conscious people everywhere, especially those marketed with natural sweeteners like honey or maple syrup. These bars promise muscle-building protein and sustained energy, but the reality is far more complicated. First up, all four experts agreed that ultra-processed protein bars and shakes should be left in 2024. Jamie Maitland, a certified holistic nutritionist and author of The 21 Day Reset Cookbook, told Newsweek: “Let’s leave ultra-processed protein bars and shakes behind, especially those with artificial sweeteners and inflammatory ingredients.”
These sweeteners have been linked to an abundance of health harms, including fatty liver syndrome, insulin resistance and diabetes. Most protein bars contain added sugar, which the Centers for Disease Control and Prevention recommends Americans monitor and limit when possible. What makes this particularly deceptive is that even protein bars using “natural” sweeteners can contain shocking amounts of sugar – sometimes more than actual candy bars.
High-Fiber Gummy Candies
The latest trend in “healthy” sweets involves loading gummy candies with fiber, promising digestive benefits alongside your sugar fix. These candies often boast claims like “15 grams of fiber per serving” or “supports gut health,” making them seem like a nutritious choice. Fiber is important to prevent constipation, and regulate cholesterol and blood sugar levels, and keep you feeling full, says Jay. “But just because something has all the fiber you need for the day, it doesn’t mean that it’s necessarily healthy,” Jay adds. “Fiber is filing, so if you’re filling up on nutrient-empty fiber (from candy) instead of nutritious food, that’s not helpful,” says Kumar.
The danger here is twofold: first, you’re still consuming high amounts of sugar and artificial ingredients, and second, too much fiber from processed sources can cause serious digestive issues. Many of these products can trigger bloating, gas, and even diarrhea, especially when consumed in typical candy-eating quantities.
Energy Bars Marketed as Meal Replacements
Energy bars promising to replace entire meals have exploded in popularity, especially among busy professionals and fitness enthusiasts. Too much added sugar raises the risk of weight gain, type 2 diabetes, and heart disease. The bars we tested ranged from 0 to 17 grams of added sugars. What’s particularly alarming is that many of these bars contain more sugar than protein, despite their health-focused marketing.
Steve Hertzler, PhD, RD, assistant professor of medical dietetics at Ohio State University, conducted a study showing that endurance athletes may not get the sustained energy boost that they’re expecting from certain bars. In his research, he compared the effects on blood glucose levels of two popular energy bars — the Ironman PR Bar and the PowerBar. Hertzler found that the Ironman PR Bar provided increases in blood sugar levels that remained fairly steady, which could translate into enhanced performance for endurance athletes. By contrast, the PowerBar produced a quick rush of blood sugar, but it was followed by a rapid decline — not much different than occurs with a Snickers bar. This blood sugar rollercoaster can leave you more tired and hungry than before you ate the bar.
Organic Fruit Snacks with Added Vitamins
Fruit snacks have gotten a major makeover in recent years, with organic versions boasting real fruit juice and added vitamins. Parents especially gravitate toward these options, thinking they’re providing their children with a healthier alternative to traditional candy. However, these supposedly improved treats are wolves in sheep’s clothing.
The first three ingredients listed? Corn syrup, sugar and apple-juice concentrate — also known as sugar, sugar and sugar. There are 22 grams of sugar in just nine pieces. The addition of vitamins doesn’t magically transform what is essentially candy into a health food. These products often contain as much sugar as regular gummy bears, with the “organic” label serving more as a marketing tool than a genuine health benefit.
Zero-Sugar Chocolate Bars with Sugar Alcohols
Zero-sugar chocolate bars have become increasingly sophisticated, using sugar alcohols like erythritol, maltitol, and xylitol to mimic the taste and texture of regular chocolate. These sweeteners can harm heart health by increasing the risk of heart attacks, stroke, and blood clotting. The FDA says that artificial sweeteners, including sugar alcohols, are safe to consume. But more research is needed to fully understand their long-term effects on overall health.
The digestive consequences alone make these treats dangerous. However, the bar contains 13 grams of sugar alcohols, namely maltitol syrup. Sugar alcohols can cause abdominal cramping or diarrhea, especially among people with irritable bowel syndrome or those unaccustomed to sugar alcohols. Many people discover this the hard way, experiencing uncomfortable digestive issues hours after consuming what they thought was a guilt-free treat.
Keto-Friendly Sweet Treats
The ketogenic diet has spawned an entire industry of low-carb, high-fat sweet treats that promise to satisfy sugar cravings without kicking you out of ketosis. These products often use a combination of artificial sweeteners, sugar alcohols, and alternative flours to create cookies, candies, and bars that fit keto macros.
In fact, protein bars are ultra-processed foods. Eating too many ultra-processed foods has been linked to potential health risks. Eating too many ultra-processed foods has been linked to potential health risks. The same principle applies to keto sweets, which are often heavily processed and contain numerous artificial ingredients. A review of 37 studies on artificial sweeteners found that they’re associated with a number of health issues, including weight gain and obesity. They were also associated with a higher incidence of high blood pressure and metabolic syndrome. The World Health Organization (WHO) recommends against using NSS for weight control and diet-related noncommunicable diseases. WHO found evidence that long-term use of NSS can lead to an increased risk of type 2 diabetes and cardiovascular diseases.
Plant-Based Protein Chocolates
Plant-based protein chocolates have emerged as the latest trend in health-conscious confectionery, combining the appeal of vegan, environmentally friendly ingredients with the promise of muscle-building protein. These bars typically use pea protein, hemp protein, or brown rice protein as their base, along with natural sweeteners and organic ingredients.
While they might seem like the perfect solution for health-minded consumers, these products face the same fundamental issues as other protein bars. These are proteins extracted from their original source and processed to be almost pure protein. While this may sound beneficial, isolating proteins can lead to the loss of important nutrients from the whole food they’re extracted from. Additionally, many plant-based protein sources can cause digestive discomfort, bloating, and gas, especially when consumed in the concentrated amounts found in these bars.
Superfood Energy Bites with Dates and Nuts
Energy bites made from dates, nuts, and various “superfoods” like chia seeds, spirulina, or goji berries have gained tremendous popularity on social media and in health food stores. These bite-sized treats are often marketed as raw, natural, and packed with nutrients, making them seem like the ultimate healthy snack.
However, honey is the second ingredient, contributing to the bar’s 12 grams of added sugar. Though often marketed as a natural sweetener, honey is still considered an added sugar and should be limited, especially given other daily sources of sugar. We recommend this bar for those needing glucose for workouts; for a lower-sugar option, consider Perfect Bar’s Snack Size, which has just 10 grams of sugar per serving. The same principle applies to dates, which are often the primary ingredient in energy bites and contain concentrated natural sugars that can spike blood glucose levels just as effectively as refined sugar.
Vitamin-Enhanced Dark Chocolate Squares
The final category of deceptive “healthy” sweets includes dark chocolate squares enhanced with vitamins, minerals, or other nutritional additives. These products often claim to provide daily doses of vitamin D, B vitamins, or antioxidants while satisfying chocolate cravings. “It’s best reserved as a treat,” says Lisa R. Young, Ph.D., R.D.N., an adjunct professor of nutrition at New York University and the author of Finally Full, Finally Slim. “Yes, it does contain antioxidants, flavonoids, vitamins, and minerals, but let’s not call it a health food – it still contains plenty of sugar and fat.” In other words, aim for 1/4 of a full-size bar.
The danger lies in the false sense of nutritional security these products provide. If you consume multiple bars per day, make sure you’re not biting off more vitamins and minerals than you should chew. For example, a fortified bar might provide 50% of the RDA for zinc, says Clark, author of Nancy Clark’s Sports Nutrition Guidebook. If you’re eating several bars a day, plus a multivitamin/multimineral pill and a bowl of fortified cereal like Total, you could be getting much more zinc than you need, she cautions, which might interfere with the absorption of other minerals, and even weaken your immune system. The real issue is that people often consume these treats thinking they’re getting meaningful nutrition, when in reality they’re just eating expensive candy with vitamins sprinkled in.
