Deciphering the Built Bar Label
Built Bars have gained a loyal following for their unique texture and appealing flavors that often mimic decadent desserts. They are promoted as a healthier alternative to a candy bar, boasting high protein and low sugar content. However, a closer look at the ingredient list reveals a more complex nutritional profile that warrants investigation. The bar's "healthy" status is subjective and depends heavily on what a person prioritizes in their diet: whole foods or specific macronutrient targets.
The Processed Ingredients in Built Bars
One of the main concerns with Built Bars, according to nutritionists, is the use of highly processed ingredients. While the bars are gluten-free and low in fat, many contain components that are far from natural whole foods. The core ingredients include:
- Whey Protein Isolate and Collagen: The protein content (typically 17-19g) comes from a blend of whey protein isolate and collagen. Whey isolate is a refined form of milk protein, and partially hydrolyzed whey is designed for faster absorption, which makes it highly processed. For those seeking whole food protein sources, this is a significant distinction. Collagen adds benefits for skin and joints but is also an animal by-product.
- Sugar Alcohols and Sweeteners: Built Bars achieve their low sugar count (often 4-6g) by using sweeteners like erythritol and stevia. Erythritol is a sugar alcohol known to cause digestive upset in some individuals, with symptoms like gas, bloating, and diarrhea. While a low-calorie option, it's not without potential side effects. Some varieties also contain maltodextrin, a carbohydrate that can spike blood sugar, making it a questionable additive for those with insulin sensitivity.
- Emulsifiers and Preservatives: Soy lecithin is a highly processed emulsifier used to improve texture and extend shelf life. Glycerin is another preservative and moisturizing agent. These are not ingredients found in nature and contribute to the bar's ultra-processed classification.
- Palm Oil: Some varieties include palm oil, an ingredient high in saturated fat and surrounded by sustainability concerns. While used for texture and shelf stability, its health implications and environmental impact are often debated.
The Built Bar Trade-off: Pros and Cons
Choosing a protein bar involves weighing convenience against nutritional purity. For some, Built Bars' benefits outweigh the processed ingredients, while for others, they are a deal-breaker.
Pros
- High Protein Content: A reliable source of 17-19g of protein for muscle recovery and satiety.
- Low in Sugar: A better alternative to sugary candy bars, especially for those watching their sugar intake.
- Low in Calories: With around 130-180 calories per bar, it can fit into calorie-controlled diets.
- Gluten-Free: All standard Built Bars are gluten-free, suitable for individuals with celiac disease or gluten sensitivity.
- Keto-Friendly: The low net carb count makes them a viable option for those following a ketogenic diet.
Cons
- Highly Processed: Made in a factory with many non-whole food ingredients.
- Potential Digestive Issues: Sugar alcohols like erythritol can cause stomach discomfort, bloating, and gas, especially with frequent consumption.
- Allergen Content: Contains dairy (whey, milkfat) and soy, making it unsuitable for vegans or individuals with specific allergies.
- Not a Whole Food: Lacks the diverse vitamins, minerals, and other compounds found in unprocessed food sources.
- Risk of Contamination: In June 2022, Built Brands recalled a product due to potential E. coli contamination, highlighting quality control issues.
Comparison: Built Bars vs. Whole-Food Alternatives
To put Built Bars' health profile into context, comparing them to a whole-food based bar like an RXBAR is useful. The difference lies primarily in the ingredient philosophy.
| Feature | Built Bars | RXBARs | Comparison Takeaway |
|---|---|---|---|
| Protein Source | Whey protein isolate, partially hydrolyzed whey, collagen | Egg whites, nuts, dates | RXBARs use less processed, whole-food protein sources. |
| Sweeteners | Sugar, erythritol, stevia | Dates | RXBARs rely on natural fruit sugars, avoiding artificial sweeteners. |
| Processing Level | Highly processed with multiple additives | Minimally processed, whole-food based | Built Bars are a factory-made product, while RXBARs are closer to nature. |
| Potential Side Effects | Digestive issues from sugar alcohols | Less likely to cause digestive issues, unless sensitive to dates. | |
| Allergen Content | Contains milk and soy | Can contain nuts and eggs; always check label. | |
| Best For | Hitting protein macros, low-sugar treat, keto diet | "Clean eating," natural ingredients, avoiding additives |
Making an Informed Decision
Ultimately, whether a Built Bar is 'unhealthy' for you depends on your individual health goals, dietary preferences, and body's response. For a busy individual looking for a low-sugar, high-protein snack that tastes good and fits specific macros, a Built Bar can be a convenient option. However, it should not be considered a whole-food substitute. For those who prioritize a clean diet free of processed additives, sugar alcohols, and dairy, Built Bars are not an ideal choice. The presence of ingredients like maltodextrin, which can spike blood sugar, and erythritol, which can cause gastrointestinal distress, makes it essential to understand how your body reacts to these compounds. A balanced diet rich in whole foods, along with making your own protein snacks at home, remains the gold standard for long-term health.
Conclusion
So, are Built Bars unhealthy? It is not a simple yes or no answer. While they offer a high-protein, low-sugar macronutrient profile that can be beneficial for fitness goals, they are undeniably highly processed snacks. Their reliance on processed whey, sugar alcohols, and other additives means they don't align with a "clean eating" philosophy. For occasional consumption as a healthier treat compared to a candy bar, they can be fine. However, over-reliance or consumption by individuals sensitive to sugar alcohols or dairy can lead to negative health consequences. Always read the ingredient list, consider your own body's sensitivities, and prioritize a diverse, whole-food based diet for optimal health.
[For further reading on the effects of processed carbohydrates like maltodextrin, consult medical research publications(https://pmc.ncbi.nlm.nih.gov/articles/PMC6409436/)].
