Known for their health benefits, protein bars are a popular way to have a healthy snack on the go. Are they? Maybe not. According to ozarksfirst.com, a protein bar may simply be a “candy bar in disguise.”

Some believe protein bars don’t provide the sugary sweetness that you crave, just the calories. Most are dry and taste like “health.” The little extra amount of protein may not be enough to validate eating a protein bar as a health food. Many are loaded with sugar and fat and can do more damage than help. The only way to know exactly what you’re putting in your body is by checking the nutrition label and the ingredients. Be sure that the protein bar you pick is low in fat and sugar and is high in actual protein and other essential minerals like calcium and iron.

Not all protein bars are unhealthy though. Many are truly pure protein goodness. But beware of the sugar free and fat free signs which may sound healthy but may just be a ruse. Fat free may mean a surplus of sugar and sodium and artificial flavoring to substitute for the lack of flavor. Anything that is sugar free generally means artificial sweeteners and possibly more fat and sodium. Then there is also the processing factor to consider. Protein bars are most likely highly processed and are packed with preservatives. Rather than eating a protein bar, opt for something more readily available in your home. Ozarksfirst.com suggests a handful of nuts or even just a boiled egg. Nut butter or Greek yogurt are a great way to get your daily protein in too.

So why is protein so important? Kidshealth.org says protein is the foundation for muscle growth and helps prevent the loss of muscle mass. This is especially important for athletes and those trying to lose weight. Protein, unlike carbohydrates, is not stored in excess as fat. That is why for some, a protein diet is their key to weight loss. According to WebMD’s High-Protein Diet Slideshow, the protein diet may not be safe for certain people as it largely eliminates many forms of carbohydrates. The important thing to keep in mind while on a protein diet is to get the vitamins and minerals that your body needs.

One of the many benefits of protein, other than being vital to muscle growth, is that it keeps you full for a sustained amount of time. Carbohydrates will keep you coming back for more while a protein based meal will leave you satisfied. Consider having eggs for breakfast rather than sugary cereal. It has more protein, fewer unhealthy carbohydrates, is lower in calories and sugar, and is less processed. If you get tired of just eggs, mix it up. Make a smoothie and add a boost of protein powder or have a cup of Greek yogurt with fruit or honey. If you really want a protein bar to take on the go, make them yourself so you can watch what is going in to them and into your body.

Keep protein in mind, but beware where you’re getting that protein from. Getting your protein doesn’t mean strips of bacon or a hot dog. Steer clear of the “glorified candy bars” and fast food stands. Be mindful of your food and calorie intake because what you don’t see today may come tomorrow.