Built Bars and the Truth About Sweeteners
When evaluating any protein bar, understanding its sugar content is crucial for those monitoring their intake, whether for weight management, blood sugar control, or general health. The question, 'do Built Bars have sugar in them?' is one of the most common, and the answer is more nuanced than a simple 'yes' or 'no'.
The Role of Sugar Alcohols and Other Sweeteners
Built Bars utilize a combination of sweeteners to achieve their candy bar-like taste without the typical high sugar count. The ingredients list reveals both standard sugar and a variety of sugar alcohols.
- Sugar Alcohols: Compounds like erythritol and maltitol are commonly used in Built Bars. Erythritol is a sugar alcohol found naturally in some fruits, and it is almost completely absorbed in the small intestine and excreted in the urine, providing very few calories and minimal impact on blood sugar. Maltitol, however, is less completely absorbed, which can cause digestive issues for some people, especially in large amounts.
- Stevia: Some Built Bar products also incorporate stevia, a calorie-free, plant-derived sweetener.
- Glycerin: A sweet, syrupy liquid that acts as a humectant to keep the bar moist and also adds a touch of sweetness.
- Chocolate Coating: The chocolate coating is often a source of a small amount of real sugar.
The Impact of Sugar Alcohols on Your Body
While sugar alcohols are an excellent tool for reducing sugar and calorie intake, they are not without potential side effects. The poor absorption of some sugar alcohols in the digestive system can lead to gastrointestinal distress.
- Digestive Discomfort: For some individuals, consuming sugar alcohols can lead to bloating, gas, stomach pain, and diarrhea. Erythritol tends to be better tolerated than others, but sensitivity varies by person.
- Low Calorie, Not No Calorie: Unlike artificial sweeteners, most sugar alcohols do contain some calories, although significantly fewer than regular sugar. Erythritol is a notable exception with almost zero calories.
Comparison Table: Built Bar Sweeteners vs. Regular Sugar
| Feature | Built Bar Sweeteners (Erythritol, etc.) | Regular Table Sugar (Sucrose) |
|---|---|---|
| Calories | Very low (Erythritol: approx. 0.2 cal/g) | High (4 cal/g) |
| Glycemic Index Impact | Low to minimal, safe for diabetics | High, causes blood sugar spikes |
| Sweetness | 60–100% of sucrose, depending on type | High (100% sweetness) |
| Dental Impact | Non-cariogenic, does not cause tooth decay | Promotes tooth decay |
| Potential Side Effects | Digestive issues (bloating, gas, diarrhea) in sensitive individuals or high doses | Linked to obesity, heart disease, diabetes |
| Nutritional Value | No nutritional value added | Provides energy, but no other nutritional benefits |
Breaking Down the Built Bar Ingredients
To give you a clearer picture, here's a look at the key components often found in Built Bars, using one of their puff bars as an example.
Protein Blend
- Whey Protein Isolate: A high-quality, complete protein source for muscle building and satiety.
- Collagen Protein: Supports joint and skin health.
Sweeteners and Flavors
- Erythritol: A sugar alcohol providing sweetness with minimal calories.
- Glycerin: Keeps the bar moist and adds sweetness.
- Sugar: A small amount, often from the real chocolate coating.
- Natural Flavors: Enhance the taste profile.
Fats and Fillers
- Cocoa Butter: Contributes to the texture and chocolate flavor.
- Palm and Palm Kernel Oil: Used in the coating.
- Maltodextrin: A highly processed carbohydrate used as a thickener and filler in some flavors.
- Gelatin: Creates the characteristic fluffy, marshmallow-like texture in the 'Puff' bars.
Emulsifiers
- Soy Lecithin: Helps combine ingredients smoothly.
Navigating Your Nutritional Needs
For those on a ketogenic or low-carb diet, the presence of sugar alcohols and low net carbs makes Built Bars appealing. However, it's essential to understand that not all carbohydrates are treated equally. While erythritol doesn't significantly impact blood sugar, other ingredients like maltitol (found in older formulas) or maltodextrin may have a higher glycemic impact. Always check the specific bar's nutritional label, as ingredients can vary by flavor and formula. For a more detailed breakdown of ingredients, visit the Built Bar Website.
Conclusion
In summary, Built Bars do contain sugar, primarily a small amount from their real chocolate coating. However, the majority of their sweet taste is achieved through sugar alcohols like erythritol and other sweeteners like stevia and glycerin. This blend is what allows them to be marketed as a low-sugar and keto-friendly option. For most people, consuming these bars in moderation is a tasty way to increase protein intake without a large sugar load. However, individuals with sensitive digestive systems should be mindful of potential side effects from sugar alcohols. As with any processed food, it's best to consider it a treat or supplement to a balanced diet rich in whole foods.
