During Ramzan, when long fasting hours shift our eating patterns to Sehri and Iftar, convenience often becomes tempting. Protein shakes, protein bars, and fiber supplements start to feel like easy solutions — especially at Sehri, when appetite is low and time is limited. In a world of quick fixes and convenience foods, these products have become everyday staples. Scroll through social media and you’ll find countless posts comparing a neatly wrapped protein bar to a full, wholesome meal — often pointing out how small it looks, how quickly it’s eaten, and how surprisingly little it satisfies.
But what’s the real place of these products in our diet?
According to our dietitian, the answer is simple: whole foods will always be better.
The Portion Illusion
Take a protein bar, for example. Many dietitians have posted visual comparisons showing just how small a standard bar actually is. It may contain protein, yes — but is it enough to truly fill you up?
Often, it isn’t.
Because it doesn’t provide the same volume, fiber, and satiety as whole foods, you may find yourself reaching for more food soon after. That can mean consuming extra calories without ever feeling properly satisfied. A protein bar might be convenient, but it rarely replaces the fullness that comes from a balanced meal.
Supplements Are a Top-Up — Not the Foundation
Protein shakes, protein bars, and fiber supplements can absolutely have a role. The key word is supplement.
They are meant to add to your intake, not replace real meals.
For example, if someone struggles to eat enough protein at breakfast or Sehri — say they can’t manage two eggs, or simply don’t have a big appetite early in the day — a protein shake or bar can help “boost” or “push” their protein intake. In that case, it works well as a top-up.
But it should not become the only source of protein.
Whole foods provide more than just protein grams. They offer vitamins, minerals, healthy fats, fiber, and a level of satiety that processed supplements often cannot replicate. Eggs, yogurt, lentils, chicken, nuts — these nourish the body in a more complete way.
The Bottom Line
Convenience products are not the enemy. They can be helpful, especially for people with low appetite, busy schedules, or higher protein needs. But they should support your diet — not define it.
Use protein bars and shakes strategically. Add them when needed. Lean on them when you genuinely can’t meet your requirements through food alone.
Fareeha Jay is a Registered Dietitian based in Plymouth. She is working as a Diabetes specialist, delivering educational sessions to people newly diagnosed with Type 2 Diabetes. She also runs her private practice. Her work entails online consultations with South Asians all over the world. If you wish to view her work, below are the links to her social media handles;
Instagram:https://www.instagram.com/dietitian_fareehajay
Twitter:https://twitter.com/FareehaJay
Youtube:https://www.youtube.com/@dietitianfareehajay
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