Are Meal Shakes Healthy?

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Meal shakes have gained popularity as a convenient way to ensure nutritional intake, but are they really healthy?

Let's dive into the details with insights from our co-founder and Head of Science and Innovation, Dr Brian Carson, who studied metabolism, nutrition and exercise for 15 years and holds a PHD in physiology.

Traditional Meal Shakes: What Are They Made Of?

Traditional meal shakes, like Complan and Ensure, were originally designed for individuals with low appetite, medical issues preventing them from eating, or those needing to gain weight.

They typically provide around 250kcal per serving, aligning with EFSA guidelines for a “meal replacement.”

Their composition generally includes:

55-60% carbohydrates (mainly sugars)
30% fat
10-15% protein
Most have around 26 vitamins and minerals

Both Complan and Ensure are based on a skimmed milk formula.

Are they healthy? It depends on the context.

For those needing to ensure adequate energy intake, these shakes are beneficial.

However, for everyday use, the high sugar content and relatively low protein might not make them the best choice.

Ideally you want a higher protein percentage with healthy fats (e.g. coconut oil) and slow releasing carbohydrates. That mix keeps your body full and energised.

Unlike traditional meal shakes, Whole Supp contains a balance between all the macronutrients needed for a healthy diet. You can try our starter pack now at 35% off using the code FIRSTTIME to get a 1.5kg bag of Whole Supp, a shaker, and free shipping.

Meal Shakes vs. Proper Meals

Is it healthy to replace a meal with a shake? Yes, it can be, provided the shake is formulated as a balanced meal with sufficient macronutrients from each of the key food groups. As Dr Brian described it:

"You are still getting all the nutrients you need, and in many cases getting a better balance of nutrients that you would from certain food choices and availability."

However, he also says when asked if it's okay to replace all meals with meal shakes:

"Of course not! Not because there is something in them that makes them detrimental to your health, but you should have a healthy relationship with food and meal shakes should be used to complement your normal dietary intake in line with a balanced diet. They should solve a problem for you when you can't get the food or nutrition you need conveniently, not replace food altogether."

We advocate for a food first diet at Whole Supp.

Suitability for Different Diets

Meal shakes can fit into various diets, depending on their composition. Here's a quick guide:

Lactose intolerant individuals should avoid milk-based shakes.
Vegans might prefer shakes free from animal products like whey protein, instead opting for plant-based proteins like those contained in Whole Supp.
Gluten-free sadly a lot of meal shakes aren't standardly gluten free, Whole Supp is and even has prebiotics and high fibre to make it easy on the gut.

Who benefits from meal shakes? Virtually anyone, from elite athletes to older adults, and even those with specific dietary restrictions or inflammatory gut issues. For instance:

Elite athletes might use meal shakes to aid in recovery and performance enhancement.
Individuals with food intolerances might find shakes a more tolerable way to meet their nutritional needs.
People struggling to get enough protein perhaps due to them being vegan or vegetarian might benefit from a plant-based shake like Whole Supp which contains 31g of plant-based proteins.
People who are too busy to eat meals such as breakfast - meal shakes are ready in seconds and a great replacement for when you're too busy to whip up a proper meal.

Getting enough protein is vital for athletes and those with a busy lifestyle.

Why Whole Supp?

So if traditional meal shakes aren't by definition unhealthy, then why go with Whole Supp?

With Whole Supp, you can feel reassured that not only are you getting an adequate energy intake like you get from traditional shakes, but that intake is from a balanced mix of sources. As Dr Brian put it:

"We use the power of our plant-based superfoods to give you the nutrition that you need. Whole Supp's formulation is balanced to be nutritionally complete and give you the right amounts of each of your macro and micronutrient needs, as well as foods providing additional benefits like antioxidants, which have anti-inflammatory and blood flow improving properties."

Indeed, the limited nutritional completeness of meal shakes also seems to be the case with traditional protein shakes too.

So whilst a traditional meal shake might supply you with energy, that energy comes largely from sugars which might lead to a crash later on in the day.

By contrast, our energy comes from whole food sources like brown rice and beetroot, which will keep you energised for longer.

Our whole food ingredients will keep you energised throughout the day.

Plus, we have a whopping 31g of plant-based protein to support muscle growth and repair after exercise or a busy day, whereas traditional meal shakes contain minimal protein.

Finally, whereas traditional meal shakes tended to only contain 25 vitamins and minerals in small amounts, our shake contains 30 essential vitamins and minerals that are vegan, sustainably-sourced, and chosen in impactful amounts. An independent study also shows you get the same antioxidants from Whole Supp as from eating blueberries or broccoli, so the fact that it is in a shake form doesn't reduce the benefits you'll be getting.

When you subscribe to 2 bags you get not only over 20% off but a free shaker, two free travel sachets and free shipping.