Are Meal Shakes Healthy?

Meal shakes have gained popularity as a convenient way to ensure nutritional intake, but are they really healthy? Yes, when a shake is high in protein, balanced in healthy fats and low in added sugars, studies show it can be an effective, nutrient-rich meal option. It keeps you full for hours ¹.

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

Key Takeaways

• Traditional meal shakes are often high in sugar and low in protein, originally designed for medical weight gain rather than daily wellness.
• A healthy meal shake should prioritise high protein, healthy fats, and slow-releasing carbohydrates to maintain energy levels.
• Meal shakes are best used to complement a balanced diet and solve convenience issues, not to replace whole foods entirely.
• Whole Supp offers a nutritionally complete alternative with 31g of plant-based protein and 30 essential vitamins and minerals.

What are traditional meal shakes made of?

Traditional meal shakes, like Complan and Ensure, were originally designed for individuals with low appetite or medical issues. They also catered to 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. Dietitians at OSU's Wexner Medical Center note that many bottled shakes are *"highly processed or artificial… and don't offer the balanced nutrients of whole foods."*

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.

Meal shakes vs. proper meals

Are meal shakes healthy enough to replace a proper meal? Yes, it can be, provided the shake is formulated as a balanced meal with sufficient macronutrients from each of the key food groups.

WebMD recommends choosing a shake that is *high in protein* to help manage appetite and keep you satisfied between meals. Research shows that meal replacement shakes can support weight loss, with one study finding users lost 7.8% of body weight versus 1.5% for those without shakes. As Dr Brian described it:

You are still getting all the nutrients you need. In many cases you get a better balance of nutrients than 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. You should have a healthy relationship with food."

"Meal shakes should 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: many meal shakes aren't gluten free. Whole Supp is, with added prebiotics and high fibre.

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, such as vegans or vegetarians, can benefit from a plant-based shake like Whole Supp.
• People too busy to eat: meal shakes are ready in seconds and a great replacement for a proper meal.
• Anyone looking to manage weight: replacing a 500–800 kcal meal with a 200–300 kcal shake can create the calorie control that's *"the key feature of any successful weight-loss diet,"* according to University of Oxford researchers.

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

How Whole Supp compares to other meal shakes

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

With Whole Supp, you get an adequate energy intake like traditional shakes. But that intake comes 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. It delivers the right amounts of macro and micronutrients."

"It also includes foods with 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.

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. Traditional meal shakes contain minimal protein by comparison.

Finally, traditional meal shakes tended to contain only 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 shows you get the same antioxidants from Whole Supp as from eating blueberries or broccoli. Being in shake form doesn't reduce the benefits you'll get.

Frequently asked questions: are meal shakes healthy?

Are meal shakes healthy?

Are meal shakes healthy? Yes, when they hit a few non-negotiables:

• Protein: Look for a shake that's high in protein to keep you full and support muscle maintenance.
• Sugar & carbs: Keep added sugars low, and prioritise slower-releasing carbohydrate sources where possible.
• Micronutrients: A healthy shake should include a broad range of vitamins and minerals in meaningful amounts.

Whole Supp is formulated as a nutritionally complete shake with 31g of plant-based protein and 30 essential vitamins and minerals.

How many meal shakes can you have a day?

For most people, 1 - 2 meal shakes per day is a sensible range. Keep at least one whole-food meal in your routine for variety and food enjoyment. If you're considering a third shake daily, speak to a dietitian or clinician to make sure it fits your goals and needs.

What should you look for in a healthy meal shake?

• Protein: High enough to keep you full and support recovery.
• Sugar: Low added sugar.
• Fibre: A meaningful amount to support digestion and fullness.
• Fats: Includes healthy fats (not just cheap fillers).
• Vitamins & minerals: A broad, clearly listed micronutrient profile.

Red flags to watch for: very high sugar and very low protein. Also avoid products that rely heavily on artificial fillers rather than balanced macros and a robust micronutrient blend.

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