Unpacking the Sweeteners in Built Bars
For anyone monitoring their sugar intake, protein bars offer a convenient way to get a protein boost without a sugary indulgence. Built Bars, in particular, are known for their nougat-like texture and appealing flavors. However, their low sugar count and sweet taste lead many to wonder about the sweeteners used. An analysis of the ingredient lists for many Built Bar products, including popular flavors like Cookies 'N Cream and German Chocolate Cake, confirms the presence of erythritol. This sugar alcohol is a primary component used to achieve the desired level of sweetness with minimal impact on carbohydrates and calories.
The Role and Function of Erythritol
Erythritol is a sugar alcohol (or polyol) that has become a staple in many low-carb and keto products. It is produced through the fermentation of glucose and is found naturally in some fruits. As a sweetener, it is approximately 70% as sweet as table sugar but contains nearly zero calories. Unlike other sugar alcohols, a significant portion of erythritol is absorbed into the bloodstream before being excreted in the urine, which means it bypasses the large intestine where most fermentation occurs. This unique metabolic pathway contributes to its better digestive tolerance compared to other sugar alcohols like maltitol or sorbitol, which can cause significant gastrointestinal distress.
Built Bars utilize erythritol in conjunction with other ingredients, like glycerin, to create their signature moist and chewy texture while keeping sugar content low. The combination helps to prevent crystallization and adds sweetness, which is crucial for a product that aims to taste like a candy bar while still being a protein supplement. For individuals on ketogenic diets, erythritol is an acceptable sweetener because it does not cause an insulin or blood sugar spike, making it suitable for maintaining ketosis.
Potential Health Implications and Considerations
While erythritol offers a low-calorie solution for sweetening, it is not without potential considerations. For most people, it is well-tolerated, but excessive consumption of sugar alcohols can still lead to digestive issues such as bloating, gas, and diarrhea, especially in sensitive individuals.
Beyond digestive concerns, some recent research has raised questions about the long-term effects of erythritol. A study published in Nature Medicine, conducted by researchers at the Cleveland Clinic, found a potential link between higher blood levels of erythritol and an increased risk of heart attack and stroke, especially in those with existing cardiovascular risk factors. The study suggested that erythritol may make blood platelets more likely to clump together and form clots. It is important to note that this research has sparked debate and calls for further investigation, as erythritol is currently considered safe by regulatory bodies like the FDA.
For the health-conscious consumer, the presence of erythritol prompts a closer look at the overall composition of a protein bar. Built Bars are a processed food, and while they offer a high-protein, low-sugar profile, they are not a whole-food snack. The decision to consume products with erythritol depends on individual health goals, dietary sensitivities, and risk tolerance.
Common Sweeteners in Protein Bars
Protein bars use a variety of sweeteners to achieve their flavor profiles. Some common options include:
- Sugar Alcohols: Erythritol, maltitol, and xylitol are widely used for low-carb products. Maltitol, in particular, is known for a higher glycemic index and can cause more digestive upset than erythritol.
- Natural Sugar Alternatives: Stevia and monk fruit extract are plant-derived, calorie-free sweeteners often used with erythritol to enhance sweetness.
- Natural Sugars: Some bars use whole-food sweeteners like dates, honey, or maple syrup. While these are less processed, they still contribute to the total sugar and carbohydrate count.
- Artificial Sweeteners: Less common but still found in some products, these include sucralose and aspartame.
Comparison Table: Built Bar vs. Natural Alternatives
| Feature | Built Bar (Example: Cookies 'N Cream) | RXBAR (Example: Chocolate Sea Salt) | IQBAR (Example: Almond Butter Chip) |
|---|---|---|---|
| Primary Sweeteners | Erythritol, Stevia, Glycerin, and some sugar in the chocolate coating. | Dates and egg whites. | Monk fruit, Stevia, and Tapioca fiber. |
| Protein Source | Whey Protein Isolate and partially hydrolyzed whey protein isolate. | Egg Whites, almonds, and peanuts. | Pea protein. |
| Sugar Content | Typically low (around 4-6g), primarily from the chocolate coating. | Higher due to dates (around 13g) but from whole foods. | Very low (1-2g), from whole food ingredients. |
| Net Carbs | Low due to the high fiber and erythritol content. | Typically higher than low-carb bars. | Very low (2-3g), suitable for keto. |
| Digestive Impact | Generally well-tolerated, but potential for gas/bloating in sensitive individuals. | Minimal digestive issues reported. | Often includes prebiotic fiber for gut health. |
| Vegan Friendly? | No, contains whey and gelatin. | No, contains egg whites. | Yes, uses pea protein. |
The Final Word on Built Bars and Your Diet
Built Bars are a convenient protein source, particularly for those on low-sugar or ketogenic diets due to their use of erythritol and low overall sugar content. However, they are a processed food and contain other additives and sweeteners, not just erythritol. For those concerned about highly processed foods, digestive sensitivities, or emerging research on erythritol, alternatives using whole-food ingredients or different sweetener profiles might be more suitable. As with any food product, reading the nutrition label, understanding the ingredients, and considering your personal health and dietary needs is the best approach. The best choice ultimately depends on your specific nutritional goals, tolerance, and how you define a healthy snack.
For more information on erythritol and its effects, you can visit Healthline's detailed guide: Erythritol — Healthy Sweetener or a Big, Fat Lie?.
