At the time of writing this post, I’ve been on the ketogenic diet for over four years and logged over 200 blood ketone tests in an effort to estimate the effects of food and ingredients on my ketosis, including those in Muscle Pharm Combat Crunch protein bars.
I think ketogenic dieters naturally gravitate towards protein bars looking for a convenient sweet treat that won’t kick them out of ketosis but are protein bars the right place to look? In this post, I’ll evaluate Muscle Pharm Combat Crunch protein bars, give them a ketogenic compatibility grade, and recommend a more ketogenic friendly alternative.
Ketogenic Compatibility Grade: F
Savage Fuel Ketogenic Compatibility Grades:
- A: Completely compatible, positive or no impact on ketosis.
- B: Highly compatible, but don't go too crazy.
- C: Moderately compatible, be mindful and limit intelligently.
- D: Barely compatible, detrimental to ketosis and not recommended.
- F: Not compatible, avoid or kiss your ketosis goodbye.
Muscle Pharm Combat Crunch Bar Macro Nutrient Ratio:
Label Net Carbs:
12g of labeled net carbs, 5g of which is sugar.
Estimated Net Carbs: (My estimation based on the caloric values and glycemic index of ingredients)
19g of estimated net carbohydrates per bar. 5g sugar, 7g regular label carbs, 1g (rounded up from .75g) from Maltitol, and 6g from Isomalto-Oligosaccharide fiber.
20 grams of protein for your body to convert into glucose via gluconeogenesis. Too much protein can prevent ketosis.
Difficult not to overeat due to the sweetness triggering cravings, good taste, and elevated blood sugar from the protein and net carbs causing hunger. Also unsatisfying on a ketogenic diet due to the lack of fat.
Muscle Pharm Combat Crunch Protein Bars Keto Conclusion:
Muscle Pharms Combat Crunch protein bars are not made with ketogenic or low carb dieters in mind. With 19 grams of estimated net carbs including 5 grams of added sugar, 7 grams of fat, and 20 grams of protein, these bars get an easy F ketogenic compatibility grade.
In general protein bars are not a good fit for a ketogenic diet. For a sweet treat, you want something with low carbs, low to moderate protein, and plenty of fat so it’s sweet and satisfying. For me personally, I’ve replaced protein bars like these with lower carb options like ChocoPerfection and Keto Bars in my diet and it had a huge positive impact on my blood ketone levels.
My Favorite Ketogenic Friendly Dessert
ChocoPerfection blew me away the first time I tried it, the taste and texture were so much better than any other low carb chocolate I’d tried before. I thought it might be too good to be true so I tested my blood ketones one day then ate four bars of it, at the same time the next day my blood ketone reading was even higher than the previous day, I was sold.
I give ChocoPerfection a A ketogenic compatibility grade because of it’s low net carbs (2g per 50g bar), high fat, low protein, zero glycemic index sweeteners, and no mystery “fiber”. The only two downsides of ChocoPerfection are that it is expensive and if you really pig out you’ll most likely become the eye of a fart storm (a side effect of Erythritol and Inulin), both are prices I’m usually willing to pay.
They have a lot of great flavors too, dark and dark mint are my favorites and Raspberry is the only flavor I don’t like. The dark mint with a handful of macadamia nuts tastes just like thin mint cookies. You get the classic mint chocolate flavor with the salty and crunchy macadamia nuts, it’s my favorite ultra low carb dessert.
If you’re interested in trying some I’d recommend getting the variety pack and a pack of the dark chocolate so you can try all their flavors and still have more of the dark which you’re going to like anyways. They also have chocolate chips if you’re into baking and free shipping in the United States.
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