What the Nutrition Label Reveals About Sugar
At first glance, Built protein bars appear to have a minimal amount of sugar. A review of their nutritional information confirms that most flavors contain between 4 and 8 grams of total sugar per bar. This is significantly lower than many popular candy bars and some conventional protein bars, which can pack upwards of 20 grams. However, relying solely on the "Total Sugars" line is misleading, especially when considering the ingredients list. Some variations, like the Cookie Dough Chunk Puffs, may contain more sugar than other flavors, highlighting the need to check each specific product.
It's important to distinguish between total sugars and added sugars. According to the FDA, total sugars include both natural sugars and those added during processing. On many Built Bar nutrition labels, a significant portion of the total sugar content is also classified as added sugar. For instance, an older version of the Coconut Puff bar listed 6g total sugar with 4g added sugar, whereas other bars have had all total sugar listed as added. The small amount of added sugar is derived from the high-quality dark chocolate coating.
The Crucial Role of Alternative Sweeteners
Built Bars achieve their sweet taste without excessive sugar by incorporating alternative sweeteners. The two primary ones are erythritol and glycerin.
Erythritol
Erythritol is a sugar alcohol that is naturally found in some fruits and fermented foods. It is used extensively in Built Bars for sweetness. The reason it is so popular in low-sugar products is that it contains virtually no calories and doesn't cause a rise in blood glucose or insulin levels. Unlike other sugar alcohols, erythritol is absorbed into the bloodstream and excreted largely unchanged through urine, making it well-tolerated by most people with minimal digestive side effects.
Glycerin
Glycerin, also called glycerol, is a syrupy liquid that adds sweetness and helps maintain the bar's moisture and soft texture. Although it is a carbohydrate, it is metabolized differently than sugar, and its calorie count is typically low. Alongside erythritol, it helps create the desirable texture and extends shelf life.
Maltodextrin
Built Bars also use a non-digestible soluble fiber derived from maltodextrin. However, some sources suggest that while it is used for texture and fiber, maltodextrin can still cause a glycemic spike in susceptible individuals, potentially impacting blood sugar levels despite its classification as a fiber in this processed form.
The Bigger Picture: Built Bars vs. Other Options
To truly understand the nutritional profile of Built Bars, it's helpful to compare them to other popular brands.
Comparison of Protein Bars
| Feature | Built Bars | RXBAR | Quest Bar |
|---|---|---|---|
| Total Sugar | Low (4-8g) | Moderate (from fruit) | Low (1g) |
| Added Sugar | Small amount from chocolate coating | No added sugar | No added sugar |
| Sweeteners | Erythritol, glycerin, maltodextrin | Dates (whole food) | Erythritol, Stevia, Sucralose |
| Protein Source | Whey Isolate, Collagen | Egg Whites | Whey Isolate, Milk Protein Isolate |
| Processing Level | Highly Processed | Minimal (whole foods) | Processed (isolate proteins) |
| Potential Issues | Digestive upset from sweeteners, processed ingredients | Limited protein quantity compared to some bars | Digestive upset from sweeteners |
Considerations for Consumers
- Digestive Sensitivity: Individuals with sensitive stomachs should be mindful of erythritol and other sugar alcohols, as they can cause gas, bloating, and other digestive issues.
- Blood Sugar Response: While erythritol doesn't spike blood sugar, the presence of maltodextrin could still affect some people, especially those with diabetes or insulin resistance.
- Processed Ingredients: The bars are a highly processed food product. For those following a clean-eating diet based on whole foods, they are not the ideal choice.
- Protein Quality: The inclusion of collagen, which is an incomplete protein, along with whey isolate, may be a consideration for those looking for a complete protein source.
Making an Informed Choice
When assessing the sugar content of Built protein bars, it's clear they are not high in traditional sugars. However, their reliance on alternative sweeteners and processed ingredients is a crucial detail that consumers should be aware of. For a quick, low-sugar treat, they can be a satisfying option, especially for those who enjoy the texture. But for those prioritizing whole foods, minimizing processed ingredients, or with digestive sensitivities, there are healthier alternatives.
Key Takeaways from the Nutritional Breakdown
- Low Total Sugar: Built Bars contain only 4-8 grams of sugar per bar, which is less than many competing snacks.
- Alternative Sweeteners Used: The low sugar count is achieved through erythritol, a sugar alcohol, and glycerin, which both add sweetness.
- Potential for Digestive Issues: Individuals sensitive to sugar alcohols may experience gas and bloating from the erythritol.
- Highly Processed Product: Despite the low sugar, Built Bars are still a factory-made, highly processed item, unlike whole-food based alternatives.
- Impact on Blood Sugar: The maltodextrin used for fiber could potentially cause a blood sugar spike in some people, despite the label's low sugar content.
Conclusion
So, do Built protein bars have a lot of sugar? The simple answer is no, not in the traditional sense. The complex answer is that the low sugar count is balanced by the use of processed ingredients and alternative sweeteners. These provide the sweetness and texture that make the bars appealing but also come with their own set of nutritional considerations. A discerning consumer should look beyond the headline claim of "low sugar" and investigate the full nutritional profile and ingredient list to decide if the bar aligns with their personal health goals. For many, they are a reasonable, lower-sugar indulgence, but they are not a substitute for minimally processed, whole-food options.
