Are High-Protein Snacks Actually Healthy?
Every few years, a new diet trend takes over grocery store shelves, and right now, it’s protein’s time to shine.
You’ve seen the labels:
- Low Fat!
- Sugar-Free!
- Keto-Friendly!
- All Natural!
- And now… High Protein!
It seems like everything from cereal to chips is getting a “protein boost.” But does adding protein automatically make something healthy? Not exactly. Let’s break down why that shiny “High Protein” label doesn’t always mean a food is good for you.
The Rise of the “Protein Health Halo”
In nutrition marketing, there’s a concept called a “Health Halo.” It’s when a single nutrient or buzzword makes a product seem healthier than it actually is.
Protein is the current superstar of this trend. It’s seen as the nutrient that builds muscle, supports weight loss, and keeps you full, which is true when it comes from whole foods like eggs, fish, beans, or Greek yogurt.
But when brands start adding protein powder to cookies, chips, breakfast pastries, and candy bars, that’s when things get tricky. The health halo hides the fact that many of these products are still ultra-processed junk food, just dressed up with added protein.
Tricky Food Marketing: When “Healthy” Isn’t Healthy
Food companies know that people want to feel good about what they eat. So they use buzzwords, like “plant-based,” “high-fiber,” “non-GMO,” “no artificial sweeteners”, to give their products a health-conscious image.
But in reality, these claims don’t guarantee nutrition. Often, brands simply add isolated nutrients (like protein powder or inulin fiber) to sugary, refined-carb products. You pay more for what’s essentially the same cookie or chip, just with extra labeling.
Case Study: The “Protein Cookie”
Let’s take a look at one example: the protein cookie. At first glance, it sounds great, a cookie that’s good for you! But once you flip the package over, the truth comes out. (Please note: This part of the post is best shown on the video. Please click on the video above to watch Dr. Jackson go through the case study.)
The Front of the Package
- 16G Protein — big, bold, and hard to miss.
- Plant-Based Protein — another trendy phrase (as if there’s a “carnivore cookie” out there).
- 10G Fiber — looks impressive, right?
The Back of the Package
The back label is a buzzword playground:
- High protein
- High fiber
- Vegan, kosher, non-GMO
- No artificial sweeteners or corn syrup
- “Sustainable” palm oil
Sounds like a superfood, right? Let’s check the nutrition facts.
How to Read Nutrition Labels Like a Pro
Here’s what the numbers tell us:
- Serving size: Half a cookie — but who eats half a cookie? Always check the full serving.
- Calories: 460 per cookie. That’s nearly a quarter of your daily intake if you follow a 2,000-calorie diet.
- Saturated fat: 30% of your daily value (higher than a Snickers bar!).
- Sugar: 26g added sugar (again, more than a candy bar).
- Protein: 16g (added from protein powder).
- Fiber: 10g, but mostly from added inulin — not from whole grains.
When you break it down, this “high-protein cookie” is still a dessert. The extra protein doesn’t offset the added sugar, fat, and calories.
Ingredient List: Where the Truth Lives
The first ingredient? Enriched wheat flour — not whole grain, meaning most nutrients and fiber are stripped away.
Then come three forms of sugar: cane sugar, invert sugar, and molasses. This trick, splitting sugars into multiple names, keeps “sugar” from appearing at the top of the ingredient list, but make no mistake: sugar is the real #2 ingredient.
What did they really add to make it “healthy”? Just protein powder and inulin fiber. At the end of the day, it’s a rebranded cookie.
So… Are High-Protein Snacks Worth It?
Some high-protein snacks can be healthy, especially those made with simple, whole ingredients (like Greek yogurt, hard-boiled eggs, roasted chickpeas, or cottage cheese). There’s even a few good protein bars out there (my favorite is Kirkland Signature), just check out the nutrition label beforehand.
But when it comes to processed “protein” versions of traditionally unhealthy foods, the added protein doesn’t cancel out the sugar, refined flour, or saturated fats.
Bottom line: Adding protein to junk food doesn’t make it health food.
How to Outsmart Food Marketing
Next time you’re in the grocery store, here’s what to do:
- Flip the package. Always read the nutrition label and ingredients list.
- Watch serving sizes. If you’d realistically eat the whole thing, use that number.
- Check for added sugars and refined flours. They’re red flags.
- Focus on whole foods first. Protein from eggs, nuts, yogurt, fish, and legumes beats any “protein cookie.”
Don’t fall for the health halo, no matter how shiny the packaging looks.
Final Thoughts from Authentic Health
At Authentic Health, we’re all about clarity, not confusion. Protein is essential, but balance matters more. When you see “High Protein!” on a package, remember: marketing is not nutrition.
Flip it over, read the label, and make your choice based on facts, not fads.