Should I replace meals with shakes?
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- Опубліковано 17 тра 2024
- Are meal replacement shakes a good option if you’re too busy to eat but still want to be healthy? I'll compare popular shakes to whole food meals for nutrition and cost. Subscribe to Nourishable at / nourishable
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Nitty gritty calculations: bit.ly/ShakesCalculations
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References
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www.ncbi.nlm.nih.gov/pubmed/3...
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You’re looking to meal replacement shakes because you’re too busy to eat, but you still want to be healthy. How do shakes compare to whole food meals nutritionally? We’ll look at a McDonald’s Big Mac with fries and a coke, a salad with quinoa, tomatoes, cucumber and almonds in a balsamic vinaigrette or a homemade blueberry banana smoothie with spinach, greek yogurt, almond butter and almond milk versus 6 shakes: Isagenix, Shakeology, Ka’Chava, Ample, Soylent and Arbonne. All these shakes are healthier than the McDonalds when looking at calories, saturated fat, added sugar and sodium. They taste like dessert using added sugar or sweeteners like stevia. Added sugar is anything from honey and organic raw cane sugar to nectars and fructose. Naturally occurring sugars in the blueberries offer sweetness and beneficial nutrients. The salad and smoothie? No added sugar. These shakes? Anywhere from 8 to 22% of your added sugar cap. The salad had the most fiber, with the homemade smoothie, Ample, IsaGenix and Ka’Chava being pretty equivalent, followed by Shakeology, then Soylent and Arbonne. Adults should be aiming for 30g/day of fiber, and most Americans are only getting half of that. Fiber enhances satiety, stabilizes blood glucose, reduces cholesterol, keeps you regular, and nourishes the microbiome. High fiber diets reduce some types of cancer and cardiovascular disease. All these shakes have some fiber, but the way that they were processed means that they don’t have many different types. The superfood blends of fruits and veggies were processed into juice extracts which removes all the fiber. Many add back fibers like gums, inulin or resistant maltodextrin. The best evidence we have shows that diverse fiber intake supports a diverse microbiome, and diverse microbiomes are the healthiest. Shakes inevitably have less fiber diversity than a smoothie. Supplementing individual nutrients is less beneficial than consuming them in whole food. Some include digestive enzymes which seems unnecessary. The McDonalds meal was the most expensive. Ample was the priciest shake, with Shakeology and Ka’Chava more expensive than the homemade smoothie, and IsAgenix, Soylent and Arbonne less. Meal replacement shakes are generally a healthier option than a fast food meal, but not whole smoothies or balanced meals. Replacing meals every once in a while is okay but there are equivalently convenient whole food options that would be better.
Meal replacement shakes are 100x better than the standard American diet!!!
Especially fast food like McDonald's. When my kids were young, we would sometimes go to McDonald's and I would still be hungry, but I was full. My husband said to get something else. But it did NOTHING to make me less hungry!
I drive a concrete truck and don't get lunch breaks. I can make sandwiches and stuff and carry a lunch pale with me but I hate doing that so I'm thinking of making a couple of these shakes with maybe added veggies like spinach each morning and keep them in the fridge at work and then grab one while I get a work ticket. Then have a sensible dinner. Trying to keep active while working (eating makes me tired and lazy) and lose some weight. Hopefully it'll work.
While I in principle agree with your overall assessment I have done a cost analysis and find that smoothies are by far more expensive. This is taking into consideration the amount of items your going to put in a smoothie including protein. I find that balanced meals along with a protein shake as a meal replacement is much more beneficial to your health and weight loss plans. They are also way less work while providing quality nutrition.
If you take a ready made shake it’s less expensive.
Crack on then!
Great video, more excellent advice. Thank you!
Just found this channel and want to say THANK YOU! Information backed by science w/sources. I wish more content on UA-cam took this approach Vs click bait biased junk. It looks like I have quite a few videos to watch now. Keep it up!
I started using meal replacement shakes for the convenience and ended up losing a bunch of weight as well as becoming much healthier including reversing diabetes. The reality for me was that Soylent was the most cost effective in terms of price per calorie. Like you my doctor advised against regular use of Soylent but even he couldn't argue with the results i.e. weight loss and reversing diabetes.
Nice video. Thanks for the advice ☺️
This is great. We are going to be doing one similar soon on “protein bars”. Whole food smoothies blow these shakes away for sure!!!
more people need to learn the difference between an RD and a "Nutritionist". i love this video, thank you for putting in the time and effort to do these comparisons. much appreciated.
Where can I get some recipes on whole food smoothie
Omg you are so easy to look at and listen to
I use Orgain Organic Plant based protein which literally has every green vegetable , superfluous, and amino acids in it then I add a banana, peanut butter, Kale , spinach, cinnamon, and honey and use Grass-fed milk! Its so delicious and filling! I literally crave it!
Any review on the popular "Man Shake" brand? My friend has been taking this man shake as a meal replacement for 2 weeks and says he's lost over 10kg in 2 weeks. I'm happy for him, but I think the Man Shake is a short term solution, not a long term one.
Why didn't you include Huel?
Gawd you are so articulate I could listen to you talk about anything... Please replace Alexa....
Great video
None of those meals are convenient for someone who is in a hotel 4 days a week and needs something easy and quick for lunch (that's not fast food).
You can’t beat kachava !
What about Huel ?
I agree, I would have loved to see where they would land on that chart.
What about regular homemade smoothies? I didn't even know companies made smoothies.
Same haha
I think it is important to eat healthy. That according to the food triangle. A sufficient amount of fruit and vegetables and a limited amount of carbohydrates, meat and sweets. In addition to a healthy diet, exercise is also a must. So I don't think a shake-based diet is that healthy. Absolutely not sustainable in the long term!
Compare with a normal meal, like bread and omelet and chicken and rice
Though if you only eat that same meal combo the rest of your life you would seriously be lacking in other nutrients as well < "complete" meal replacements
I can't look at a juicer the same anymore
Could u have protein shake for breakfast and lunch and dinner to lose weight
If you add all the vitamins and minerals and different fibers probably so
If you watch the video she says DO NOT replace all meals with a shake.
Eat at least one meal per day and replace the other 2 with shakes.
What isn't more nutritious than McDonald's? Lol
🤢🤮😵💫🥶 💀 I hear these shakes have crushed bugs to get the protein. I have a real steak please.