Meal Replacement Shakes: How Practical are They?
replacements shakes for weight
loss are a rage at the moment
and seem to be growing in popularity, particularly weight loss shakes and high protein
The nutritional content of meal replacement products varies from one product to
another. A meal replacement shake usually contains only 220-400 calories and 24
grams of easy to digest protein.
It is low on sodium and has 26 vitamins and
minerals. The general ratio of the proteins to carbohydrates is
Instant Meal Shakes are made of only the finest ingredients and feature 19 grams
of protein. When blended with milk, each serving has more protein than three
eggs—nearly 30 grams. The sources of protein might possess one or more of the
following protein: whey
protein, rice protein, vegetable (pea) protein isolate, white navy bean or
caseinate from milk. Rice and Pea protein is a better choice (than soy)
for lactose intolerant people and vegans, but it is considered to be very easily
digestible, high in protein, vitamins and minerals and is ideal for
hypoglycemics and diabetics. Casein protein powder is not as popular as whey
powder and doesn't have as high of a biological value. However, casein contains
the highest amount of glutamine, which helps in the preserving of muscles. Egg
protein is great for promoting tissue growth. It is also low in calories and is
generally free of carbohydrates and fats.
Sugar: Carbohydrate sources
usually consist of maltodextrin (short glucose chains), corn syrup solids, or
sucrose (table sugar). Your ideal meal replacement shakes for weight loss should
be sweetened with Stevia or Xylitol or honey. Meal replacements are supposed to
be very low in simple sugar. Because
simple sugars are rapidly assimilated into your blood stream, they tend to cause
a corresponding surge in your insulin levels. This over-secretion of insulin
produces a spillover effect that is directly associated with increased fat
storage. High-fructose corn syrup and dextrose are high glycemic foods and may
promote insulin spike and fat storage. Fructose is a fruit sugar that is
relatively low-glycemic. Maltodextrin is high glycemic but is considered a
Fat: Fat comes in the form
of partially hydrogenated oils
such as canola or coconut oils. Fats may come from olive, canola, safflower,
sunflower or palm oils. Sesame seed oil or conjugated linoleic acid (CLA) may
also be include. Both are considered fat-burning fats that are not readily
stored. Make sure the fat content fits with your personal goals.
& Minerals: They have between
50-100% of the RDAs for most of the major vitamins and minerals.
Although not all meal replacements contain added vitamins and minerals, many do.
Fiber: Generally low. Before
buying, check the fiber content of the shake. High dietary fiber promotes
regularity and helps to prevent many diseases. In addition, fiber can suppress
hunger, balance blood sugar, and make you feel more full to avoid food cravings.
Sodium & Cholesterol: For
those of you with risk factors for heart disease should avoid excess sodium and
Check the potassium content, which can help to balance out high sodium.
There are number of brands available, Slim-Fast Low-Carb Ready To Drink,
Creamy Chocolate is one of the most trusted and reliable brands in the meal
replacement shakes and this low carb version is in line with their high
shakes are practical additions to any diet
plan because they can be carried
around anywhere. They can be used for weight loss but one should avoid consuming
them without consulting a doctor. However its best to make one of your own
choice of fruits or yoghurt. Throw in a small handful of frozen fruit, e.g.
frozen berries or mixed fruit from the grocery store. You can add a banana…they
are high in fiber and they make a good choice for meal replacement shakes. Put
in a glass full of water, a quarter cup of oats for additional fiber and a
couple scoops of stevia-sweetened, rice/pea protein. A small handful of almonds
can be added. Another energy packed, shake for vegans is the peanut butter
banana Shake, peanut butter is a source of unsaturated fats, and oats offer
soluble and insoluble fiber to regulate digestion and cholesterol levels. Blend
together 1/2 of a frozen banana, 1 cup of milk, 1/4 cup of rolled, raw oats and
1 tbsp. of peanut butter. The oats makes this shake hearty, with 361 calories
and 17 g of protein.
If you plan to use a meal replacement products to assist you to lose weight,
your best bet is to combine your meal replacement of choice with healthier
eating generally and regular exercise.
As a rule, meal replacements are best utilized as an adjunct to a well-balanced
nutritional regimen - not as a substitute for natural foods. They fill a
specific dietary niche, but by no means are a complete source of nutrition.
Hence, their overuse can lead to a disparity in dietary ratios as well as a
deficiency in vital nutrients. Combining meal replacements with natural foods is
the best way to satisfy all of your nutritional requirements, ensuring an
optimal intake of nutrients.
Dated 28 July 2012