Built Bars are popular among health-conscious consumers for their tasty flavors and high protein content, but whether they fit a ketogenic (keto) diet requires careful examination of their nutritional profile. This article will explore everything you need to know about Built Bars and their compatibility with a keto lifestyle.
What is a Keto Diet?
Before assessing if Built Bars are keto-friendly, it’s essential to understand what a ketogenic diet entails. The ketogenic diet is a high-fat, low-carbohydrate diet that encourages the body to enter a state of ketosis. In ketosis, the body burns fat for energy rather than carbohydrates, which is achieved by drastically reducing carbohydrate intake and increasing fat intake. This diet generally limits carbs to about 20-50 grams per day, depending on individual factors.
The main pillars of the keto diet are:
- Low Carbs: Typically less than 10% of daily caloric intake
- High Fat: About 70-80% of daily caloric intake
- Moderate Protein: Around 15-20% of daily caloric intake
About Built Bars
Built Bars are protein bars that have gained popularity for their unique texture and variety of flavors. They are marketed as a convenient snack for those looking for a high-protein, low-calorie option. Made with high-quality ingredients, they aim to provide balanced nutrition with minimal sugar.
Key aspects of Built Bars include:
- High Protein: Built Bars typically offer around 15-20 grams of protein per bar.
- Low Sugar: They contain little sugar, thanks to sugar substitutes.
- Variety of Flavors: Built Bars come in flavors like Chocolate Coconut, Salted Caramel, and Cookies and Cream.
- Low-Calorie Count: Built Bars often have around 130-180 calories per bar.
These characteristics make Built Bars appealing to fitness enthusiasts and dieters, but let’s analyze their specific nutritional makeup to see if they’re suitable for a keto diet.
Nutritional Profile of Built Bars
Here’s a breakdown of the average nutritional values in a typical Built Bar:
- Calories: 130-180 kcal
- Total Fat: 2.5-7 grams
- Saturated Fat: 2-4 grams
- Protein: 15-20 grams
- Total Carbohydrates: 18-22 grams
- Dietary Fiber: 6-7 grams
- Sugar Alcohols (Erythritol): 8-10 grams
- Net Carbs: 4-5 grams (calculated as total carbs minus fiber and sugar alcohols)
Built Bars use a sugar alcohol called erythritol, which has minimal impact on blood sugar and insulin levels. The fiber and erythritol reduce the net carb content, making them potentially suitable for keto dieters who track net carbs.
Net Carbs Explained
“Net carbs” refers to the amount of carbohydrates that affect blood sugar levels, calculated by subtracting fiber and sugar alcohols (like erythritol) from total carbs. For keto dieters, net carbs are crucial because they’re the carbs that impact ketosis.
For example, if a Built Bar has 20 grams of total carbs, 7 grams of fiber, and 9 grams of erythritol, the net carbs would be:
20 – 7 (fiber) – 9 (erythritol) = 4 grams of net carbs.
This net carb content is within the range of what many keto dieters aim to consume in a single meal or snack, making Built Bars potentially keto-compatible.
Are Built Bars Keto-Friendly?
Built Bars can fit into a keto diet, especially if you’re calculating net carbs and choosing flavors with lower carb content. However, there are considerations:
Benefits of Built Bars for Keto Dieters
- Low Net Carbs: Built Bars typically have around 4-5 grams of net carbs, which is relatively low.
- High Protein: With 15-20 grams of protein per bar, Built Bars can help meet protein needs, although excessive protein may interfere with ketosis for some individuals.
- Low Sugar Content: By using erythritol and fiber, Built Bars keep blood sugar levels stable.
- Variety of Flavors: Built Bars provide flavor options for variety in a restrictive diet.
Potential Concerns for Keto Dieters
- Moderate Carbohydrate Content: While the net carbs are low, the total carb count is around 18-22 grams, which might concern strict keto dieters. Even with fiber and sugar alcohol deductions, some keto followers prefer to limit even total carbs.
- Moderate Fat Content: Built Bars are not high in fat, which is a critical component of the keto diet. Built Bars may require pairing with a high-fat source like nuts or avocado to balance fat intake.
- Artificial Sweeteners: Some keto dieters avoid sugar alcohols and artificial sweeteners, as they may trigger cravings or digestive issues.
How to Incorporate Built Bars in a Keto Diet?
If you’re planning to include Built Bars in your keto regimen, here are a few tips:
- Check Net Carbs Carefully: Some flavors may have slightly different carb counts, so always check the label.
- Balance with Fat: Consider pairing the Built Bar with a fat source to align with keto macros. For example, eating a handful of macadamia nuts or a slice of avocado can boost fat intake and provide satiety.
- Use as an Occasional Snack: Since Built Bars are low in fat, they may be better suited as an occasional snack rather than a primary keto staple.
- Monitor Ketosis: Everyone’s body reacts differently to sugar alcohols and protein intake. It may be worth testing your ketone levels after consuming Built Bars to ensure they don’t disrupt ketosis.
Alternative Options Of Keto-Friendly Bars
If Built Bars don’t align with your keto goals, several other protein bars are specifically tailored for the keto diet. These typically have higher fat content and lower net carbs than Built Bars. Examples include:
- Perfect Keto Bars: Specifically formulated for keto with high fat and very low net carbs.
- Quest Bars: Low in net carbs and often used by keto followers, though some contain ingredients that can affect ketosis.
- Keto Bars: Designed for keto diets with high-fat content and minimal carbs, often containing coconut oil or MCT oil.
These options may better support ketosis if you’re looking for a bar with a high-fat profile.
Final Words: Are Built Bars Keto?
Yes, Built Bars can fit into a ketogenic diet in moderation due to their low net carb content and high protein, but there are a few caveats:
- Not High in Fat: Built Bars lack the high-fat content typically preferred in keto snacks, so you may need to add a fat source alongside them.
- Moderate Carb Count: While the net carbs are low, strict keto followers should be cautious with total carb intake.
- Individual Response to Sweeteners: Erythritol is generally keto-friendly, but some people may have unique responses that affect their ketosis levels.
For those on a strict keto diet aiming to stay in deep ketosis, Built Bars may be best used sparingly. However, for keto dieters who prioritize convenience, protein, and a low-sugar option, Built Bars are a practical and tasty choice that won’t significantly impact net carb count when used in moderation.
In summary, Built Bars can be a keto-friendly snack option for those who track net carbs and incorporate additional fats to support their macros. As always, it’s wise to monitor your own ketosis and experiment to find what works best for your body.