If you are on a Keto diet, you know can be to find a snack worthy of your money Kirkland protein bars Keto. Many of the ones you find on the shelves of your grocery store or supermarket have too many carbs, sugars and unhealthy ingredients in them. The challenge is finding something worthy that stacks up well when compared to other treats, but are protein bars your best bet?
Among the many protein bars that come up in discussions frequently is Kirkland bars, from the Costco Company. They have been on the scene for quite a long time and are a favorite of many, but many people who switch over to the Keto diet have asked whether this brand is really worth it. In this article, we will look at that aspect, as well as giving extra suggestions for alternatives if it is not the best pick for you.
First off, what is a protein bar?
The FDA (Food and Drug Administration) does not have a clear definition on what they are, but there are several characteristics to keep in mind:
- Sufficient levels of protein that replicate small meals (usually 15 to 20g)
- Calorie and portion control
- More than 20 minerals and vitamins that are at ‘excellent’ or ‘good’ levels
- Small fat amounts to help you stay full
- Fiber that balances out carbs
Therefore, even though these bars should not be your main meal source, they should give you the following benefits:
- Good protein levels – ideally 15 to 25g
- Satisfactory Carb and fiber counts – you want something with as few carbs as possible, but sufficient levels of fiber to help you stay full (at least 5g)
- Check the bar for sugar alcohols and sugars – these include glucose, agave, brown sugar, invert sugar, fruit juice concentrate. Honey, maple syrup, malt syrup, raw sugar, brown rice syrup, corn syrup, molasses, crystal dextrose, and evaporated cane juice. The bar must not contain more than 5g of any sugar or sugar alcohol, despite how good these names sound.
- Fat count – on a Keto diet, fats are the main energy source. Therefore, the bar must not have low-quality oils and fats such as corn, canola, peanut, soybean, Trans, or fully/partially hydrogenated fats. Higher quality fats that must be present include coconut butter, coconut, nut butters, ghee, and butter, and the fat count must be 5 to 10g at least.
While this is a major issue, the good news is that most of the bars you will get are Keto friendly. You will need to carefully note the ingredients, so that you do not accidentally kick your body off ketosis.
What else should you look for Kirkland protein bars Keto?
- Net carbs for every serving – in other words, how many carbohydrates does the entire bar contain?
- Net carbs in 100 calories – the serving sizes will change depending on the product you are eating and its net weight, so it is important to check the net carbs per 100 calories to see whether something is Keto friendly. As a general rule, the lower the ratio is, the higher fat the bar contains.
- Sugar content and hidden carbs – this is based on GI (Glycemic Index) and calorific values of the ingredients, especially the sugar alcohols and/or fibers.
- Nutrition density – look for those that have high nutrition count per calorie, similar to cauliflower and broccoli.
Is the Kirkland Keto bar worth your money?
When you go shopping for this protein bar, you will notice it comes in two flavors – the Chocolate Chip Cookie Dough, and Chocolate Brownie. If you buy them from a warehouse, both come in a package of 20 per box, and each flavor contains 10 bars. You can also purchase them online, although this will cost slightly more. The price overall is very friendly, so you will not be spending too much on them.
Most importantly, the ingredients in use here will not ruin the game for a low carb eater (although Keto dieters will need to be careful about the protein source), which is good news if you are looking for a solid, dependable snacking option. The breakdown of the ingredients is:
For the cookie dough flavor:
- Net carbs – 3g
- Calories – 190
- Fat total – 7g
- Carbs total – 22g (this includes 4g of erythritol and 15g of fiber)
For the chocolate brownie:
- Net carbs – 4g
- Calories – 190
- Fat total – 7g
- Carbs total – 23g (includes 4g of erythritol and 15g of fiber)
The reason why this may not work for a Keto dieter is because of the nutrient breakdown. The protein source here happens to be milk and whey proteins, while the fat composition is too low. This makes the bar have the effect of not being a satisfactory snack, because you do not feel full. In addition, the tendency to overeat can become a problem when you are really hungry.
Top Keto-friendly alternatives to Kirkland protein bars
|KIND Protein crunchy peanut butter||250||18 (4g saturated)||17 (8g sugar, 5g fiber)||12|
|Luna protein mint chocolate||170||5 (3g saturated)||21 (13g sugar, 2g fiber)||12|
|GoMacro protein paradise||260||11 (2g saturated)||30 (10g sugar, 1g fiber)||11|
KIND Protein peanut butter
Thanks to the crunchy peanuts and creamy nut butter, you get your sufficient dose of protein and fiber that aids digestion and keeps you full.
LUNA Protein mint chocolate chip
The bar is gluten-free, and comes with real mint chocolate. That allows you to maintain your body goals while eating it, and also eliminate annoying hunger pangs that may come along your day.
GoMacro protein paradise
Great protein bars can be tasty too, and this is the perfect example of that. The duo of organic pea protein and organic sprouted brown rice protein is great for vegetarians too, and the flax seeds and cashew nuts give a healthy dose of fats and omega-3s.
The Kirkland protein bar is a good pick for low carb eater, but not necessarily a great choice if you are on a Keto diet. The carbs proteins are too high, while the fat content is too low, and that will not guarantee you the fullness you need to control your eating. There are better alternatives you can consume.