Meal Replacement & Weight Management Powders and
Shakes Review
Find the Best Meal
Replacement and Weight Management Products. Only 64% of Meal Powders &
Shakes Pass ConsumerLab.com's Tests of Quality.
Medically reviewed and
edited by Tod Cooperman, M.D. 
Last Updated
: 11/13/2020 | Initially Posted:
07/24/2016
Recent Reviews
·
Aloe Juices, Gels, and Supplements
Review
·
NAD Booster Supplements Review
(NAD+/NADH, Nicotinamide Riboside, and NMN)
·
PQQ (Pyrroloquinoline Quinone)
Supplements Review
Table of Contents
Summary
·
Do meal replacement powders and shakes
help? Meal
replacement shakes -- ready-to-drink or made from a powder, have been shown to
help people on diets lose more weight, improve blood sugar control for people
with type 2 diabetes, and boost protein intake to increase muscle mass. It can
also offer a more healthful alternative to snack foods when you are unable to
have a regular meal. In particular, meal replacements offer protein in a
convenient form, along with carbohydrates (and often fiber) as well as fats.
The products, however, are not meant to replace all of your meals and
consumption of whole foods, such as fruits and vegetables. (See "What It Does").
·
What's in meal replacement shakes? Most products
provide about 10 to 20 grams of protein (from a variety of sources) per serving
but vary widely in the amounts and types of carbohydrates and fats they
include. They may also have a range of vitamins, minerals, and botanical
ingredients. Serving sizes also range widely, from about 25 to 60 grams
providing about 90 to 400 Calories. (See "Comparison Chart").
·
Which meal replacement powders and shakes are best? ConsumerLab.com
found that 4 of the 11 meal replacement products it selected and tested were
not accurately labeled and/or had an unacceptable contamination (See "What CL Found"). Among those which were
Approved based on their quality, CL then compared the products on features such
as protein, energy, fiber and cost and made its Top Picks. You can compare specifics
of the products using the Results Table.
·
How to use meal replacement shakes? Products sold as
powders are typically mixed with water or other liquids, but be aware of what
you are adding (calories, carbs, etc.) (See ConsumerTips™).
·
Cautions with meal replacement shakes: Do not substitute a
meal replacement product for all of your meals or be fooled into thinking that
you can skip eating whole foods. In addition, be aware that you may need to
increase your fluid and calcium intake if you are increasing your protein
intake. (See Concerns and Cautions).
Update
Update:
Vega One All-In-One Nutritional Shake - French Vanilla (8/6/16):
Several ConsumerLab.com members received variations of the following email from
Vega's product support team after asking for a response to CL's findings (in
the Review below) of cadmium contamination and much more sodium than
listed (131 mg per serving rather than the listed 30 mg) for the product:
Our Quality Assurance Team has reviewed the information and I would like to
let you know that at Vega, the trust and safety of our consumers is our top
priority and we're proud to say that our products are made of all plant-based
ingredients — not from artificial or synthetic ingredients.
Plants absorb naturally occurring minerals from the soil which can be reflected
in the final product. Cadmium, for example, is a naturally occurring mineral
found in all plants that grow in healthy soil. This fact is recognized by
California in its Proposition 65 regulations, and the levels of Cadmium found
within our products are fully compliant with that law. Rest assured, we have a
robust Quality Assurance program and would not release any product if it didn't
meet our high quality standards.
With regards to sodium, the majority of sodium found in our products is derived
from plant-based ingredients in our blend — especially pea protein which makes
up our premium plant-based protein blend. From time to time
we source ingredients from different suppliers and different growing regions
based on supply and demand. Since sodium naturally occurs in our products, this
causes some variation of sodium levels to occur in the final product on shelf.
We recently changed pea suppliers and are in the process of updating our labels
to reflect the upper-end of the sodium range that maybe found in our products.
You should see the updated labels for your favorite Vega One shake soon.
While it is correct that plants will absorb cadmium if it is in the soil, it is
still a toxic substance and it is best to avoid unnecessary cadmium exposure.
No other product in this Review exceeded this level of cadmium. Regarding the
sodium, amounts from natural sources can vary, but the FDA's typical allowance
for this is 20%. The Vega product was found to contain 537.1% of its listed
amount of sodium. The extra 100 mg is a significant amount for those trying to
limit sodium intake. We are glad that Vega claims to be updating its labels
with respect to sodium content.
What It Is:
There
are many different reasons for using a meal replacement shake from a bottle
(i.e., "ready-to-drink") or which you make from a powder. For
example, you may not have time for a meal but want something more healthful
rather than a snack food. Or you may be on a diet and it's easier for you to
use a single product with the right balance of nutrients and calories than
having to select the right foods yourself. Or maybe you want to boost your
protein intake with the convenience of a meal replacement rather than a strict
protein product (see ConsumerLab.com's separate Protein Powders, Drinks, and Shakes
Review).
The United States Department of Agriculture (USDA) recommends that most adults
who perform light to moderate activity get roughly 2,000 to 3,000 calories per
day from a varied diet in which approximately 60% or fewer calories come from
carbohydrates, at least 10% come from protein (meat and vegetable proteins),
and about 30% come from fats — with less than 10% of calories coming
specifically from saturated fat. Healthcare professionals tend to suggest a
somewhat higher percentage of calories from protein (15% to 20%) and a lower
percentage from carbohydrates, although recommendations vary. Nutrition powders
and drinks can help provide some of these nutrients but they are not
recommended as a total substitute for food, as they lack some of the vitamins,
minerals, fiber and phytonutrients found in whole foods and sometimes fall
short on fat and carbohydrates.
Meal replacement powders typically come in canisters or packets ready to be
mixed with water, milk, juice, or other beverage. Meal
replacement drinks often come in ready-to-drink cans or bottles. These products
are marketed as dieting aids, meal replacements, and energy boosters. Unlike,
protein powders, they generally provide a more balanced ratio of protein,
carbohydrates, and fats, as one might get from a healthful meal.
Unlike nutrition bars (see Nutrition Bar Product Review), which need to
contain a good amount of carbohydrates to give them a reasonable texture, feel
and taste, meal replacement powders and shakes do not. Consequently, makers of
these powders and shakes have a great deal of flexibility in the nutritional
content of these products. For example, it is quite possible to find powders
and shakes with half the fat and carbohydrates of most nutrition bars, while
often offering twice the protein. Of course, the nutrition numbers can change
significantly depending on the type of liquid with which you choose to mix the
powder (see ConsumerTips™ for the nutrient content of milks
and juices).
What It Does:
Meal Replacements for Weight Loss:
A review of six randomized, controlled clinical studies comparing the effects
of partial meal replacement plans (consisting of a reduced calorie diet
providing between 800 and 1600 calories daily in which one to two meals per day
were replaced with a liquid, vitamin and mineral fortified meal replacement
product) with conventional, reduced-calorie diets found that after three
months, those who used a meal replacement product lost an average of about six
pounds more than those who followed a reduced-calorie diet without meal
replacement (approximately 13 1/2 lbs. versus 7 1/2 lbs., respectively) (Heymsfield, Int J Obes Relat Metab Discord 2003).
Among four of the studies that lasted a full year, people who consumed meal
replacement products had a total average weight loss of about 15 lbs by the end of one year, while those who maintained a
reduced-calorie diet without meal replacements had a total average weight loss
of only about six lbs. It should be noted that the authors of the review were
each associated with either Slim Fast or the "Slim Fast Nutrition
Institute," and that most of the studies in the review appeared to use SlimFast products and/or were funded by Slim Fast.
When it comes to weight loss, the source of the protein in meal replacement
shakes may not be as important as the nutrient composition and overall calories
consumed. One clinical study among obese woman who, each day, drank either
three soy-based or three casein-based meal replacement shakes containing
similar amounts of protein -- about 21 grams -- found that the two groups lost
similar amounts of weight (about 28 pounds) over 4 months (Anderson, Metabolism 2007).
Both groups followed an intensive low-calorie (1,074 to 1,194 calories per day)
weight loss program which also included one pre-packaged entrée and five
servings of fruits and/or vegetables daily.
A study in Germany among 217
overweight/obese men and women who underwent a six-month lifestyle intervention
program (with guidance on limiting sweets, fats and carbohydrates, and
increasing physical activity) found that, after six months, those who
substituted a soy protein based meal replacement drink
for one or more daily meals lost more weight (13 lbs. vs 6.6 lbs.) compared to
those with lifestyle intervention alone. The drink contained 53.3 grams of
protein (44 grams of soy protein and 9 grams of milk protein), 30.6 grams of
carbohydrates, and 1.8 grams fat, and was taken as a powder added to about 8.5
ounces of water and 2 to 3 teaspoons of safflower oil or rapeseed oil. The
study was funded by the maker of the drink powder, Almased-Wellness-GmbH
(Halle, Eur J Clin Nutr 2020).
A similar version of this product appears to be sold in the U.S. as
Almased Protein Powder.
Meal Replacements for Improving Type 2 Diabetes:
A long-term study of 30 men and women with type 2 diabetes in the U.K. found
that following a very low calorie diet reversed diabetes (fasting plasma
glucose fell below 7 mmol/L) in 40% of patients (87% if based on those who had
been diabetic for less than four years). Participants in the study were taken
off all antidiabetic medication and, for the first 8 weeks, consumed a very low
calorie daily diet of just 3 shakes (OPTIFAST from Nestle -- which was not
involved in the study) consisting of 43% carbohydrate, 34% protein, and 19.5%
fat, and providing 624 kcal per day, as well as up to 240 grams of nonstarchy vegetables providing up to 76 additional kcal,
and at least 2 liters of calorie-free beverages. Normal physical activity was
maintained and one-to-one weekly counseling support was provided. Over the next
two weeks, shakes were gradually replaced with solid foods and a diet providing
adequate calories for weight maintenance. The reversal of diabetes was
sustained for the next 6 months during which participants continued with an
individualized weight maintenance diet and physical activity was encouraged. On
average, participants lost 31 lbs during the first 8
weeks and remained close to the lower weight for the duration of the study (Steven, Diabetes Care 2016). (Note: OPTIFAST
in the UK differs from that in the U.S., having a higher
fat concentration and serving size.)
A study among 104 obese men and women with type 2 diabetes found those who
replaced two meals per day with a meal replacement shake (Slim Fast Soy) had an
average weight loss of about 10 lbs. after one year compared to an average loss
of about 5 lbs. in those who followed a diet in accordance with the American
Diabetes Association criteria for weight loss and metabolic syndrome
(consumption of fewer than 30% calories from fat, 10—20% from protein and
55—65% from carbohydrates); fasting blood sugar levels were significantly lower
in those drinking the meal replacement during the first six months of the
study, but were not significantly lower than levels in those following the ADA
diet at the end of one year (Li, Eur J Clin Nutr
2005).
A small, one-day study in people with type 2 diabetes found that drinking whey
protein before a high glycemic meal resulted in improved insulin response
compared to those who did not receive the protein. In the study, 15 men and
women (whose diabetes was well controlled with the medications sulfonylurea or
metformin) drank either 50 g whey protein (in 250 ml water) or plain water
before a high glycemic meal. Over a three hour period following the meal,
glucose levels were 28% lower, early insulin response was 96% higher, and
overall insulin response was 105% higher after ingestion of whey protein
compared to placebo (Jakubowicz, Diabetologia 2014).
Increasing Muscle Mass and Strength:
Protein is necessary to build, maintain, and repair muscle. Meal replacement
products which are high in protein can help you boost your protein intake. Be
aware, however, that while getting more protein can help you increase muscle
mass, it won't increase strength unless used as part of appropriate exercise
program. (This is discussed in greater detail in the Protein Powder and Shakes Review.)
Quality Concerns and
Tests Performed:
Neither
the U.S. Food and Drug Administration (FDA), nor any other federal or state
agency, routinely tests meal replacement powders and drinks for quality prior
to sale. Some labeling discrepancies can be spotted by calculating the expected
calories in a product, based on the protein, fat and carbohydrate contents on
the label and seeing if the total calories match the calories actually listed
on the label (see ConsumerTips™). However, most problems, and the
magnitude of such problems, can be determined only with laboratory testing.
To see which problems might exist with current meal replacement powders and drinks,
and as part of its mission to independently evaluate products that affect
health, wellness, and nutrition, ConsumerLab.com again purchased a variety of
these products (see How Products were Evaluated).
The products were first evaluated to make sure that their listed ingredients
and claims were in compliance with FDA labeling regulations. Products were then
tested for the accuracy of their label claims regarding total calories, total
carbohydrates, total sugars, total protein, total fat (including a breakout of
saturated fat and trans fat), sodium and cholesterol.
All products were tested for possible contamination with lead, cadmium, arsenic
and mercury. Products claiming to be gluten-free were tested for gluten levels.
(For details, see Testing Methods and Passing
Score).
What CL Found:
Among the 11 meal replacement powders and drinks selected and
tested by ConsumerLab.com, 7 met quality standards and were Approved based on
their quality and labeling. Through ConsumerLab.com's
voluntary Quality Certification Program,
in which products undergo the same testing, an additional 2 products were
Approved.
Four products selected by ConsumerLab.com failed to pass tests for
the reasons described below:
·
Naturade® Total Soy® - Chocolate contained 290.5 mg
of sodium per 2 scoop serving, which was 32% more than
its listed 220 mg. It met its claims regarding other nutrients.
·
Metagenics® UltraMeal®
Rice - Vanilla contained 12.6 grams of protein per 2 scoop
serving, which was only 84% of its listed 15 grams. It met its claims regarding
other nutrients.
·
Nature's Plus® Spiru-Tein® - Vanilla contained 16.8
grams of carbohydrates which was 53% more than its listed 11 grams. Part of
this was accounted for by the 11.2 grams of sugar found rather than the 8 grams
listed. The additional carbs boosted its calories per serving to 123 rather
than the 99 calories listed.
·
Vega™ One All-In-One Nutritional Shake - French Vanilla was found to be
contaminated with 5.3 mcg of the heavy metal cadmium per single scoop serving
which also contained 131 mg of sodium -- several times more than the 30 mg
listed on its label. Although not likely to cause injury to most adults at the
level found, cadmium is a kidney toxin, a probable carcinogen, can soften
bones, and may affect the testes and fetal development. The amount found
exceeds the daily limits in Canada for a person weighing less than 120 lbs.
and, in California it exceeds the Prop 65 limit of 4.1 mcg per daily serving —
which requires products to bear a label warning of potential developmental toxicity and
male reproductive toxicity. A likely source of the cadmium is one or
more of the many botanical ingredients listed on the label, as previous tests
by ConsumerLab.com suggest that heavy metal contamination in meal replacement
and protein products tends to only occur when botanical ingredients are added
to formulas.
Comparing products and
picking the best:
Depending on your needs, here are some features to consider and how the
products compare.(Refer to the comparison chart below and Results Table (further below) for more
details about each product.)
Protein
As shown in the comparison chart above, all of the products provide a
significant amount of protein (blue bars) — which is what tends to distinguish
meal replacement products, for example, from dessert-type shakes. The product
in this Review providing the greatest amount of protein per serving is IsAgenix IsaLean Shake (22
grams — from pea and hemp protein concentrates). It accomplishes this, in part,
by also having the largest serving size (61 grams of powder per packet), while
serving sizes for other powders tend to be about 25 to 40 grams. It also has
the second highest amount of calories (250) per
serving and moderate to high amounts of fat (8 grams) and carbohydrates (22 grams)
of which 8 grams is fiber — more than any other product.
Interestingly, the one product which has "protein" in its name, Special
K Protein — Vanilla Cappuccino, actually contains many more grams of
carbohydrates (28 grams) than protein (10 grams) per 10 fl
oz (1.25 cup) bottle. The word "protein" in its name is perhaps there
to distinguish it from original Special K rice cereal which
has less protein (6 grams per cup).
Fiber
While IsAgenix has the most fiber
per serving - as noted above, Atkins Day Break — Strawberry Banana has
the second highest amount of fiber (7 grams, 140 calories). In fact, most of
its 10 grams of carbohydrates are fiber. Another product which is high in fiber
is SlimFast Advanced Nutrition. In
fact, nearly all of its carbs (6 grams) are fiber (5 grams). Two other products
in which most carbs are fiber are Vega One All-In-One Nutritional Shake,
which provides 6 grams of fiber out of 10 grams of carbs, and Garden of
Life RAW Organic Meal (5 grams of fiber out of 8 grams of carbs). Metagenics UltraMeal
Rice and Special K Protein also provide a good amount
of fiber (5 grams) per serving, although this is out 26 and 28 grams of carbs,
respectively.
Products particularly low in fiber are Jarrow
Formulas The Slim Whey (less than 1 gram), FitMiss
Delight (1 gram), and Nature's Plus Spiru-Tein (1
gram).
Note: Food labels do not have to disclose the type of fiber, i.e., soluble
(which counts toward calories) and insoluble (which doesn't), but Soylent and Garden
of Life each include this information, voluntarily, on their labels.
Calories/Energy
The product which provides the greatest amount of energy per serving, i.e., the
greatest amount of calories, is Soylent. Each 414 ml bottle (1.75
cups) has 400 Calories. It does this by providing the greatest number of
carbohydrates (37 grams) and fats (21 grams) per serving of any of the products
(fat has more than twice the calories per gram as carbs or protein). In fact,
all the other products provide much less fat per serving, ranging from none
in Nature's Plus Spiru-Tein Vanilla to
9 grams in Atkins. Despite its high carb content, Soylent, however,
has relatively little fiber — making it a less healthy choice as a meal
replacement considering USDA recommendations of
14 grams of fiber per 1,000 calories.
Fats
While every product contains significant amounts of protein and carbohydrates,
some products contain little or no fat (such as Nature's Plus Spiru-Tein (0 grams), Garden of Life and Herbalife (1
gram), and FitMiss Delight (1.5
grams). Fats are needed by your body, so to the extent you may be relying on
these products for nutrients, be sure you are getting fats from other sources.
Fortunately, none of the products in this review contain trans fats and most
are very low in saturated fat.
Vitamins and Minerals:
As indicated in the last column of the Results table (and provided in more detail
in the Ingredients table), many of the product
provide significant amounts of vitamins and minerals.
Gluten Free Claim:
All but two products claimed to be gluten free, and each of those claiming to
be gluten free met this claim.
Top Picks:
The
product you choose depends very much on your purpose for it. However, when
looking for a meal replacement, we at ConsumerLab.com would look for one with a
reasonable balance of protein, carbs, and fat, some fiber, some vitamins and
minerals, accurate labeling of nutrition facts, lack of contamination, and,
hopefully, a reasonable cost. With that in mind, the following are our top picks
among the products in this review which passed our tests of quality: For
a pick-me-up: Special K Protein. Despite its somewhat
misleading (since it has more carbs than protein),
Special K Protein has a good balance of nutrients, including fiber, provides a
good amount of energy (180 calories), and is reasonably priced ($1.90 for a 10
fl. oz. bottle). However, the majority of its 28 grams of carbohydrates is from
sugar (18 grams), which is a bit high, and the flavor we chose, Vanilla
Cappuccino, contains 65 grams of caffeine. If you want it without caffeine,
other flavors are available, such as Red Berry, Chocolate Delight, or French
Vanilla.
Interestingly, this product is comparable to the very popular Ensure
Original. (ConsumerLab.com has tested in Ensure in the
past and found its labeling to be accurate). Ensure Original provides
about the same amount of protein and fat as Special K Protein. Ensure provides
more carbs (40 vs. 28) and, consequently, more Calories (220 vs. 180), but,
like Special K Protein, most of the carbs in Ensure is
sugar (23 grams). Both products provide an array of vitamins and
minerals. Ensure Original, however, provides no fiber, while Special
K Protein provides 5 grams.
For extra protein: IsAgenix IsaLean Shake Natural — Berry Harvest. As noted
earlier, this product provides the most protein of any of the products in this
Review. It also provides fiber, is low in sugar, and offers 250 calories. It's
more expensive than most products ($3.62 per 61 gram
packet) but you're getting a larger serving.
For dieting: There is likely no "magic" meal replacement
formula for losing weight from a diet. What seems to be most important is that
the dieter is able to stick with a reduced calorie diet over a sufficient
period of time. A reduced-calorie meal which is convenient and satisfies the
senses and hunger is what is needed. Having some fat in the meal helps with
this (as well as being nutritionally important), and fiber may also help, as it
slows digestion. Two lower-calorie products which seem to fit this bill
are Atkins Day Break Strawberry Banana and SlimFast Advanced Nutrition — Creamy Chocolate.
They are both come in 11 fl. oz. ready-to-drink containers and are relatively
inexpensive: Atkins costs $1.50 and SlimFast costs
16 cents more — but provides twice the protein.
Test Results by Product:
Listed
below are the test results for 13 meal replacement powders and drink products.
Products are grouped by the type of protein they contain. ConsumerLab.com
selected 11 products. Two products (each indicated with a CL flask) were tested
at the request of their manufacturers/distributors through ConsumerLab.com'
voluntary Quality Certification Program and
are included for having passed testing.
Also shown are the labeled serving sizes as well as the labeled amounts per
serving of: protein; total carbohydrates, fiber and sugar; total fat, saturated
fat, and trans fat; sodium and cholesterol; and
calories -- all of which were checked in testing. Any product making a
"gluten free" claim was tested for gluten. Contamination with the
heavy metals lead, cadmium, arsenic and mercury above allowed limits is also
shown. The "Protein" column lists the type of protein in each product.
The full list of ingredients is available for each product by clicking on the
word "Ingredients" in the first column.
Products listed as "Approved" met their ingredient claims. Those that
did not are listed as "Not Approved" with an explanation of the
problem found in red font.
Be sure to see ConsumerTips™ and
also see the Ingredients table which shows what else
is claimed to be in a single serving of each product, including the types of
sweeteners.
Among products which were Approved for quality, ConsumerLab.com calculated the
cost to obtain an equal amount of protein (20 grams) and this is shown in
brackets in the last column in the Results Table below. This is one indication
of value and, based on this, top choices among Approved products in each
category are:
|
RESULTS OF CONSUMERLAB.COM TESTING OF MEAL REPLACEMENT &
WEIGHT LOSS POWDERS AND DRINKS |
||||||||
|
Product Name (Serving
Size and Suggested Number of Daily Serving on Label) |
OVERALL RESULTS: |
Did Not Exceed Contamin-ation Limits for Heavy Metals1 |
Nutrition or
Supplement Facts on Label |
Cost for Daily
Suggested Serving on Label |
||||
|
Protein |
Total Carbo- |
Total Fat |
Sodium |
Calo- |
||||
|
|
APPROVED |
|
10 |
Total Carb: 10 |
Total Fat: 9 |
Sodium: 250 |
140 |
$1.504 |
|
|
APPROVED |
|
15 |
Total Carb: 3 |
Total Fat: 2 |
Sodium: 40 |
90 |
$3.77 |
|
|
APPROVED |
|
20 |
Total Carb: 6 |
Total Fat: 8 |
Sodium: 220 |
180 |
$1.664 |
|
|
APPROVED |
|
9 |
Total Carb: 13 |
Total Fat: 1 |
Sodium: 95 |
90 |
$1.07-$2.13 |
|
|
NOT |
|
13 |
Total Carb: 16 |
Total Fat: 3.5 |
Sodium: 220 |
130 |
$0.77 |
|
|
APPROVED |
|
20 |
Total Carb: 37 |
Total Fat: 21 |
Sodium: 300 |
400 |
$2.424 |
|
|
APPROVED |
|
20 |
Total Carb: 8 |
Total Fat: 1 |
Sodium: 10 |
120 |
$1.504 |
|
|
NOT |
|
15 |
Total Carb: 26 |
Total Fat: 5 |
Sodium: 40 |
190 |
$5.68 |
|
|
APPROVED |
|
16 |
Total Carb: 4 |
Total Fat: 1.5 |
Sodium: 100 |
90 |
$0.814 |
|
|
APPROVED |
|
22 |
Total Carb: 22 |
Total Fat: 8 |
Sodium: 250 |
250 |
$3.624 |
|
|
NOT |
|
14 |
Total Carb: 11 |
Total Fat: 0 |
Sodium: 140 |
99 |
$1.004 |
|
|
APPROVED |
|
10 |
Total Carb: 28 |
Total Fat: 5 |
Sodium: 230 |
180 |
$1.904 |
|
|
NOT |
Found 5.3 mcg cadmium
per serving (0.13 mcg per gram) |
20 |
Total Carb: 10 |
Total Fat: 6 |
Sodium: 30 |
160 |
$3.004 |
|
|
||||||||
|
Unless otherwise noted, information about the products
listed above is based on the samples purchased by ConsumerLab.com (CL) for
this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of
the same quality as what was tested. |
||||||||
|
Copyright ConsumerLab.com, LLC, 2016. All rights reserved.
Not to be reproduced, excerpted, or cited in any fashion without the express
written permission of ConsumerLab.com LLC. |
||||||||
ConsumerTips™:
Look
out for serving sizes:
Suggested serving sizes vary widely among powders and drinks, ranging in this
Review from about 25 grams to 61 grams per serving among powders and from about
one to two cups for bottled shakes. Keep this in mind when comparing the
nutritional content of products as well as cost.
Protein: Whey, casein, soy, rice, pea, hemp?
An increasing number of protein sources are now commonly found in meal
replacement products. Whey and casein are both derived from milk (the protein
in milk is 80% casein and 20% whey). Soy is vegetable-based. The pros and cons
of these protein sources are discussed in detail in the Protein Powder and Shakes Review.
However, keep in mind that many products are made from a mixture of protein
sources and the relative amounts of each type are generally not well revealed.
Ingredients you may neither expect nor want:
Some products contain ingredients that you may or may not expect, such as added
vitamins, minerals, herbs or other special added ingredients. Recommended
Tolerable Upper Intake Levels (ULs) have been established for many vitamins and
minerals, so it is advisable to keep track of the amounts that you may be
ingesting from the powders and drinks as well as from other foods and
supplements (see ConsumerTips™ in the Multivitamin/Multimineral Product
Review for Recommended Dietary Allowances (RDAs) and ULs or see
the summary at www.ConsumerLab.com/RDAs).
You should also be aware that products, particularly those promoted for
"energy," might include caffeine-containing ingredients, such as
coffee extract, guarana, mate, or cocoa. Be aware that caffeine can enhance the
action and increase the side effects of other stimulants.
Powders and drinks may also contain an array of sweeteners. Some
are sugar-based such as sugar, fructose, honey, lactose, maltose, and fruit
juices. Some have reduced calories, such as the sugar alcohols lactitol,
maltitol, mannitol, sorbitol and xylitol. And some have no calories, such as
saccharin, aspartame, acesulfame-K, and sucralose. Be aware that some products
may have a "net carb" calculation on their labels. In this
calculation, the manufacturer deducts the weight of any carbohydrate (including
sugars) that supposedly does not raise insulin levels, although it may still
contribute calories. The FDA has not approved this practice.
Because of all the possible ingredients, nutritional products should be
carefully evaluated before being used by children, pregnant or nursing women,
or others with dietary restrictions, such as people with diabetes or
hypoglycemia.
Make sure things add up:
To make sure that the calories listed on a product match up with the listed
nutrients, you may do the following calculation: multiply the listed weight of
each component by the number of calories per gram as shown below, and add them
together for the total number of calories.
|
Carbohydrate (excluding dietary fiber) |
4 calories per gram |
|
Protein |
4 calories per gram |
|
Fats |
9 calories per gram |
For example, a product labeled as containing 25 grams of carbohydrates, 15
grams of protein, and 5 grams of fat would have 100 calories from carbohydrates
(25 x 4), 60 calories from protein (15 x 4), and 45 calories from fat (5 x 9),
for a total of 205 calories. Carbohydrates would, therefore, contribute about
49% of the calories, protein would contribute about 29%, and fat would
contribute about 22%.
If your total is more than a few calories off from what the product label
states, the product may be hiding something. (Note that manufacturers are
allowed to round numbers and certain sugar and fat substitutes may have fewer
calories than normal sugars and fats, so don't expect the calculated calories
to match the label exactly; allow leeway of up to 10% of the total calories).
Know the nutritional content of the liquids with which you mix a powder:
The nutritional profile of a drink made from powder is obviously going to
depend on the liquid with which it is mixed. Below is a listing of the
nutritional content of some of the more common liquids used, besides water.
Figures shown are based on one cup of liquid (8 fluid ounces), but be aware
that the suggested amount of liquid per serving will vary by product. In
general, most powders suggest about one cup of liquid per 40 grams of powder.
|
Nutrients in Common Liquids Mixed with
Nutrition Powders |
||||
|
Liquid (one cup) |
Calories |
Carbohydrate |
Fat |
Protein |
|
Whole Milk |
146 |
11 g |
8 g |
8 g |
|
Skim Milk |
86 |
12 g |
0 g |
8 g |
|
Chocolate Milk, Reduced Fat |
190 |
30 g |
5 g |
7 g |
|
Orange Juice |
110 |
25 g |
1 g |
2 g |
|
Apple Juice |
117 |
29 g |
0 g |
0 g |
|
Source: U.S. Department of Agriculture,
Agricultural Research Service. 2006. USDA Nutrient Database for Standard
Reference, Release 19. Nutrient Data Laboratory Home Page, https://www.nal.usda.gov/fnic/usda-nutrient-data-laboratory. |
||||
Proper Storage:
If in a dry, powder form, protein is quite stable and should not degrade unless
temperatures exceed 115° (46° Celsius). However, once a container is opened,
the protein can be affected by humidity. Moisture levels above 10% can cause
protein to begin to degrade. To reduce exposure to moisture, especially in
humid climates, it's best to store powdered products in several small
containers rather than one large container. Do not store these supplements in
the refrigerator, because if you remove them and leave them open, moisture may
accumulate due to condensation.
On the other hand, liquid and ready-to-drink meal replacements are generally
more sensitive to heat and can become unstable and degrade quickly. If you live
a hot climate, it may be preferable to refrigerate these, particularly after
opening.
Concerns and Cautions:
Some
researchers caution that people may overestimate the effectiveness of meal
replacement products for weight loss, feel that they can compensate by eating
more of other foods, or may be less likely to believe they need to incorporate
fruits and vegetables and/or exercise into their weight loss plan when
consuming meal replacement products (Hartmann, Appetite 2016).
If using a meal replacement product significantly increases the protein in your
diet, be aware that increased protein results in increased protein metabolism
and urea production, which in turn increases urine output. The combined factors
of a high protein intake and an inadequate fluid intake can result in severe
dehydration, which has deleterious effects on performance. Overall, remember to
increase fluid consumption if your diet requires a higher
than normal amount of protein. High-protein diets can also increase
calcium turnover from bone, resulting in calcium loss. However, this can be
stabilized by the daily consumption of 300 mg of calcium (the equivalent to one
8 oz. glass of milk) on top of your basic daily calcium intake.
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Meal Replacement
Do Meal Replacement Drinks Help Reduce Weight?
11/13/2020
Do protein-based meal
replacement drinks help reduce weight? See what a new study showed in the What It Does section
of the Meal Replacement Powders and Shakes Review. Also see our Top Pick among these drinks and powders