What are the best diabetic meal replacement shakes for weight loss?

drink wholesome makes the best diabetic meal replacement shakes for weight loss.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

Can meal replacement shakes help you lose weight? 

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Theoretically, all you have to do to lose weight is maintain a calorie deficit: eat fewer calories than you burn. Anyone who has tried to lose weight, however, will tell you that maintaining a calorie deficit is easier said than done. 

When you eat fewer calories than you burn, you get hungry. Being hungry is uncomfortable, and most people eventually give in and eat. It follows that in order to successfully maintain a calorie deficit and lose weight, you must find a way to beat hunger.

The secret to beating hunger is increasing the percentage of your diet that comes from satiating (filling) foods. In other words, some foods keep you feeling full for longer than others, and you need to prioritize them.

High protein foods are among the most filling foods because protein is the most filling macronutrient. So, if you replace low protein foods with high protein foods in your diet, you will feel less hungry, and be less likely to snack or overeat. There is lots of research to back this up.

Protein has another weight loss superpower: it helps you build muscle. People with more muscle have faster metabolisms and burn more calories because it takes more energy (calories) to build and maintain muscle than fat. This means that by eating a high protein diet, you can a) beat hunger and b) boost your metabolism. Over time, this will certainly help you lose weight.

Can diabetics drink meal replacement shakes?

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Meal replacement shakes should not replace high protein foods like eggs, meat, and fish. That said, if you are unable to get enough protein from foods like these for whatever reason, a meal replacement shake can be really helpful. Replacing a meal or part of a meal with a high protein meal replacement shake is an easy way to boost your protein intake and jump-start your weight loss journey. That said, not all meal replacement shakes are safe for diabetics. 

What are the best meal replacement shakes for weight loss and diabetes?

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First of all, many meal replacements contain lots of sugar, especially added sugar, which can cause hyperglycemia (high blood sugar). A few grams of sugar is perfectly ok, but lots of sugar can be dangerous if you have diabetes.

Instead of using sugar, many meal replacements use artificial sweeteners, which might actually be worse for you. Several studies have shown that artificial sweeteners can increase cravings toward sugary and sweet foods, leading to binging and feelings of withdrawal. Other studies have associated artificial sweeteners with a higher risk of glucose intolerance, which is a precursor for pre-diabetes and diabetes.

Finally, many meal replacements contain added ingredients that can disrupt your gut microbiome – the collection of microorganisms living in your gut. Research shows that these changes can contribute to the development of Type 2 diabetes. Continue reading to learn more.

Why drink wholesome?

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drink wholesome is additive-free.

One of the reasons why we make the best diabetic meal replacement shakes for weight loss is that we, unlike most meal replacement companies, do not use food additives.

Food additives can lead to painful side effects, even when consumed in small quantities, as they look nothing like real foods and are hard to digest. Foods that are not easily digested spend extra time in your gut, feeding your gut bacteria. Gut bacteria release gas as they break down food, and extra time to eat means extra gas. Too much gas can cause bloating, flatulence, stomach pain, and even constipation. In some cases, partially digested additives can cause your colon to absorb excess water, leading to diarrhea.

Here is a list of the most common food additives in meal replacement powder:

acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol

As time passes, the regular consumption of food additives can disturb regulatory pathways within your intestines, setting the stage for inflammatory bowel disease (IBD) and other systemic inflammatory conditions. Some additives, especially artificial sweeteners and sugar alcohols, can also disturb the balance of your gut microbiome. A disrupted or dysbiotic gut microbiome is a primary contributor to inflammation in the body, and it is closely associated with the onset and progression of several chronic diseases, including diabetes.

our ingredients: 

egg whites, almonds, oats, coconut, cocoa, monk fruit

the alternative:

SOY PROTEIN ISOLATE, CANOLA OIL, MALTODEXTRIN, ISOMALTULOSE, SOLUBLE CORN FIBER, MODIFIED FOOD STARCH, VITAMIN AND MINERAL PREMIX, CELLULOSE, NATURAL & ARTIFICIAL FLAVORS, SOY LECITHIN, SALT, MONO & DIGLYCERIDE, XANTHAN GUM, SUCRALOSE

drink wholesome is dairy-free.

Another reason why we make the best meal replacement shakes for weight loss and diabetes is that we do not use dairy-based proteins. Lots of other meal replacements contain whey and/or casein, which are byproducts of cheese and yogurt making. These dairy-based proteins are known to cause gastrointestinal (GI) side effects, particularly for people with lactose intolerance. Lactose intolerance, which affects over one third of adults, limits your ability to break down the sugar in dairy. As you just learned, when food is not fully digested, it can upset your stomach.

drink wholesome is made with real foods.

A final reason why we make the best meal replacement shakes for weight loss for diabetics is that we do not use protein concentrates or isolates. Practically every other meal replacement contains one or both of these protein sources, which are high protein foods stripped of their non protein components. 

Making protein concentrates and isolates requires heavy processing using machinery and chemicals. Sometimes, solvents like hexane are employed to extract the protein. The point here is that what you end up putting into your body looks almost nothing like real food.

Your gut is designed to digest unprocessed or minimally-processed real foods. It is not built to process artificial or refined ingredients, so eating protein concentrates and isolates can disturb your gut microbiome. This collection of microorganisms, in addition to helping you digest food, also protects you against harmful germs, assists in training your immune system, and influences many of your important bodily functions. As already learned, a dysbiotic gut microbiome is the last thing you want if you have diabetes. 

Instead of using protein concentrates or isolates, we make the best weight loss meal replacement shake for diabetics with real foods like egg whites and almonds. Egg whites are pasteurized and dried, and almonds are roasted, pressed to remove oil, and ground. Minimally-processed ingredients like these are a gut-friendly alternative to protein concentrates and isolates.

Unlike protein isolates and concentrates, real foods like egg whites and almonds contain enzymes and digestive aids that facilitate digestion. Additionally, egg whites are alkaline, low in fiber, and low in FODMAPs, making them particularly easy to digest. Almonds, on the other hand, are prebiotic in that they contribute to the diversity of the gut microbiome. They also promote regular and healthy bowel movements.

In summary, we make gut-friendly meal replacements for diabetics trying to lose weight with simple, real food ingredients.

★★★★★

no stomach issues

“I buy this for my husband who’s a diabetic. He says its filling and he loves the taste. We switched to drink wholesome because he has GI issues and can’t tolerate other shakes.” – Debbie

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