The concept of clean eating has become a popular dietary approach, but its definition can sometimes be misunderstood. At its core, clean eating is about consuming food as close to its natural, unprocessed state as possible. This philosophy emphasizes whole foods like fresh fruits, vegetables, lean proteins, healthy fats, and whole grains, while intentionally limiting or avoiding refined and artificial ingredients, added sugars, and chemical preservatives. It is not necessarily a strict diet but a lifestyle choice focused on nutrient-dense foods to improve overall health.
Understanding the "Clean Eating" Philosophy
To properly evaluate if a product aligns with a clean eating approach, it is important to understand the criteria. A truly clean food item will typically possess the following characteristics:
- Minimal Processing: Ingredients are left in their whole, natural form as much as possible, with very little industrial alteration.
- Simple Ingredient List: The label contains a short, recognizable list of ingredients, avoiding complex or chemical-sounding names.
- No Added Sugars or Artificial Sweeteners: Sweetness comes from natural sources like fruit or is avoided altogether.
- Free of Additives: Preservatives, colorings, flavorings, and other non-nutritive additives are not included.
- Source of Whole Nutrients: The food provides fiber, vitamins, and minerals in their natural context, not as fortified additives.
Why Processed Foods Are Not "Clean"
Processed foods undergo significant changes from their natural state, often involving high heat, synthetic chemicals, and the addition of substances to alter taste, texture, and shelf life. While not inherently harmful in moderation, these processes strip foods of natural nutrients and can introduce additives that contradict clean eating principles. Protein bars, by their nature, are manufactured products that require a degree of processing to achieve their shelf-stable, convenient form.
A Deeper Look at Built Bar Ingredients
When examining Built Bars through the lens of clean eating, several key ingredients come into focus:
- Protein Blend: Built Bars contain a blend of partially hydrolyzed whey protein isolate and collagen. While these are protein sources, they are highly processed versions derived from animal by-products and do not come from a whole-food source. Collagen, in particular, is not a complete protein for muscle protein synthesis, making it a lower-quality protein source for muscle building compared to intact whey.
- Sweeteners: To keep the sugar count low, Built Bars use sugar alcohols like erythritol and sometimes stevia. While erythritol is naturally derived, it is an isolated compound that some may be sensitive to, potentially causing digestive issues. Clean eating generally advocates for avoiding these isolated sweeteners and favoring whole-food sweetness from fruit instead.
- Emulsifiers and Additives: Ingredients like soy lecithin, glycerin, and maltodextrin are used for texture and shelf stability. Soy lecithin is a highly processed soy oil derivative, while maltodextrin can cause a blood sugar spike in some individuals. These and other "natural flavors" are not whole-food ingredients.
- Palm Oil: Some versions contain palm and palm kernel oil, which are high in saturated fats and have been linked to health controversies.
Comparing Built Bars to True Clean Alternatives
To illustrate the difference, consider a simple comparison between a standard Built Bar, a "clean" protein bar like RXBAR, and a typical candy bar. The contrast highlights the spectrum of processing and ingredient quality.
| Feature | Built Bar | RXBAR (e.g., Chocolate Sea Salt) | Standard Candy Bar (e.g., Snickers) |
|---|---|---|---|
| Processing Level | High: Contains multiple processed protein isolates, sweeteners, and additives. | Minimal: Made with a handful of whole food ingredients. | High: Contains refined sugars, high-fructose corn syrup, and unhealthy fats. |
| Main Ingredients | Whey protein isolate, collagen, glycerin, erythritol, soy lecithin. | Dates, egg whites, almonds, cashews, chocolate, sea salt. | Sugar, corn syrup, chocolate, peanuts, milk fat, vegetable oil. |
| Sweeteners | Erythritol, stevia, and small amounts of sugar. | Dates, naturally sweetening the bar without added sugar. | Refined sugar, corn syrup, and other added sugars. |
| Overall Health Value | Better than candy bar due to lower sugar and higher protein, but not ideal for strict clean eating. | High: A whole-food option packed with natural protein, fiber, and healthy fats. | Low: Offers little nutritional value beyond a quick sugar and calorie boost. |
The Verdict: Can Built Bars Fit Your Diet?
Despite not being considered 'clean' from a whole-foods perspective, Built Bars can still have a place in a balanced diet depending on your personal goals. For someone following macronutrient (protein, carbs, and fat) targets, the high protein and low calorie count of a Built Bar can be a useful tool. They are a significant upgrade from a sugar-filled candy bar and can satisfy a sweet craving while providing protein and fiber.
However, for individuals with the following dietary goals, Built Bars may not be the best choice:
- Strict Clean Eating: If your goal is to consume only minimally processed, whole-food ingredients, Built Bars do not meet the criteria.
- Digestive Sensitivities: Those sensitive to sugar alcohols like erythritol may experience bloating, gas, or other digestive distress.
- Vegan or Dairy-Free Diets: All Built Bars contain dairy from whey protein and animal-derived collagen, making them unsuitable for vegan and strict dairy-free lifestyles.
Making Healthier Choices
For those who enjoy the convenience of protein bars but seek cleaner options, consider the following approach:
- Read Labels Carefully: Look for bars with short ingredient lists composed of whole foods like nuts, seeds, egg whites, and dates.
- Make Your Own: For complete control over ingredients, consider making homemade protein bars using natural, unprocessed components. This can be more cost-effective and perfectly aligns with clean eating.
- Choose Whole Food Snacks: Opt for whole-food alternatives such as a handful of nuts and a piece of fruit, Greek yogurt with berries, or a hard-boiled egg.
For additional guidance on transitioning to a cleaner diet, resources from accredited health organizations can be helpful, such as this guide from Franciscan Health on getting started with clean eating.
Conclusion: Making Informed Choices
Ultimately, whether a Built Bar is a "good" or "bad" choice depends on your personal definition of healthy eating and your specific dietary needs. They are not considered a "clean" food in the traditional sense, due to their processed nature and inclusion of isolated ingredients and sugar alcohols. However, for those tracking macros or seeking a high-protein, low-sugar snack that is preferable to a candy bar, a Built Bar can be a functional component of a balanced diet. The key lies in being an informed consumer, understanding what's in your food, and making choices that best support your health goals.
