What are the worst meal replacement shakes?

Here is a list of the worst meal replacement shakes. Discover what to look for and what to avoid when buying meal replacements.

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The worst meal replacement shakes

What is a good meal replacement? 

A good meal replacement should be a convenient way to replace the nutritional value of a meal. That is, it should contain a balance of healthy fats, complex carbohydrates, lean proteins, vitamins, and minerals.

A good meal replacement should also contain at least 200 calories.

The number of calories you need will depend on your age, gender, weight, etc. but hitting this number is a good way to ensure your meal replacement meets your basic nutritional needs.

For some, liquid meals are less filling than solid meals, so picking a meal replacement with at least 15 grams of protein per serving is also recommended.

Protein is the most satiating nutrient, meaning it keeps you feeling full for longer than fats and carbs. By eating enough protein, you can curb cravings and prevent overeating.

Finally, a good meal replacement should be made from a short list of simple ingredients. I cannot stress this last point enough.

As you are about to see, most meal replacements are full of junk! 

What is a bad meal replacement? 

There are three things that can make a meal replacement bad. The first is a lack of essential nutrients.

If your meal replacement does not contain a balance of healthy fats, complex carbohydrates, complete proteins, it is not going to meet your nutritional needs.

Ideally, a meal replacement would also contain a healthy dose of vitamins and minerals, but this is not super important if you are eating a balanced diet.

Plus, simply spiking a meal replacement shake with vitamins and minerals, which is what most companies do, is not a natural or healthy way to get the nutrients you need.

It is like eating a multivitamin instead of eating fruits and veggies.

The second red flag when it comes to meal replacements is lots of Added Sugar.

The Dietary Guidelines for Americans recommends that no more than 10 percent of your daily caloric intake come from Added Sugars. Eating too many Added Sugars can raise your risk for chronic diseases such as heart disease and type 2 diabetes.

The third thing that can make a meal replacement bad is food additives.

Unfortunately, many meal replacements, especially ready-to-drink shakes, contain a cocktail of emulsifiers, thickeners, flavors, and sugar substitutes.

Ingredients like these can cause painful side effects and long-term health problems.

What are the worst meal replacement shakes?

Nine times out of ten, what makes a meal replacement good or bad has nothing to do with the Nutrition Facts and everything to do with the ingredients list.

As you just learned, most meal replacements contain a cocktail of unhealthy food additives.

Not only can regularly eating additives upset your stomach, but it can also alter the composition of your gut microbiome – the collection of microorganisms living in your gut. 

This can lead to gut dysbiosis, or an imbalance in gut microbiota, which contributes to a wide range of chronic diseases, including obesity, type 1 diabetes, and colorectal cancer.

Here is a list of the most common food additives in protein supplements:

• acacia fiber
• acacia gum
• acesulfame potassium
• artificial flavors
• ascorbic acid
• aspartame
• calcium carbonate
• carrageenan
• cellulose gum
• dextrin
• dicalcium phosphate
• dipotassium phosphate
• erythritol
• gellan gum
• guar gum
• gum arabic
• inulin
• locust bean gum
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

And this is just a list of food additives. Many ready-to-drink meal replacements also contain nasty ingredients like corn syrup and seed oils.

Now, if you do not believe me when I say that most meal replacements are full of added junk, just take a look the ingredients in 5 of the most popular meal replacements on the market:

1. Ensure: Water, Corn Maltodextrin, Sugar, Milk Protein Concentrate, Blend of Vegetable Oils (Canola, Corn), Soy Protein Isolate, Nonfat Milk. Less than 0.5% of: VITAMINS & MINERALS (Potassium Citrate, Magnesium Phosphate, Calcium Carbonate, Sodium Citrate, Ascorbic Acid, Choline Chloride, Calcium Phosphate, Potassium Chloride, Potassium Hydroxide, Ferrous Sulfate, dl-Alpha-Tocopheryl Acetate, Zinc Sulfate, Niacinamide, Calcium Pantothenate, Magnesium Sulfate, Pyridoxine Hydrochloride, Thiamine Hydrochloride, Copper Sulfate, Riboflavin, Vitamin A Palmitate, Folic Acid, Potassium Iodide, Chromium Chloride, Sodium Selenate, Sodium Molybdate, Phylloquinone, Biotin, Vitamin D3, Vitamin B12), Natural & Artificial Flavors, Cellulose Gel, Salt, Cellulose Gum, Monoglycerides, Soy Lecithin, Carrageenan, and Sucralose
2. Boost: Water, Sugars (Corn Syrup, Sugar), Milk Protein, Vegetable Oils (Canola, High Oleic Sunflower and Corn), Soy Protein, Salt, Vitamins (Vitamin A Palmitate, Vitamin D3, DL-Alpha-Tocopheryl Acetate, Sodium Ascorbate, Ascorbic Acid, Thiamine Hydrochloride, Riboflavin, Niacinamide, Calcium Pantothenate, Pyridoxine Hydrochloride, Biotin, Folic Acid, Choline Bitartrate), Minerals (Sodium Citrate, Potassium Citrate, Potassium Hydrate, Potassium Chloride, Calcium Carbonate, Tricalcium Phosphate, Magnesium Phosphate, Ferrous Sulphate, Zinc Sulphate, Manganese Sulphate, Copper Sulphate, Potassium Iodide, Sodium Selenite, Sodium Molybdate, Chromium Trichloride), Cellulose Gel and Gum, Soy Lecithin, Flavour, Carrageenan, Stevia Extract, Dimethylpolysiloxane
3. SlimFast: Sugar, High Oleic Sunflower Oil, Maltodextrin, Gum Arabic, Milk Protein Concentrate, Cellulose Gel, Soy Fiber, Buttermilk Powder, Sodium Phosphate, Xanthan Gum, Potassium Phosphate, Artificial Flavor, Dextrose, Guar Gum, Salt, Soy Lecithin, Carrageenan, Acesulfame Potassium, Aspartame. Vitamins and Minerals: Calcium Carbonate, Calcium Phosphate, Magnesium Oxide, Sodium Ascorbate, Vitamin E Acetate, Ferric Orthophosphate, Niacinamide, Zinc Oxide, Calcium Pantothenate, Manganese Sulfate, Copper Gluconate, Pyridoxine Hydrochloride, Vitamin A Palmitate, Thiamin Mononitrate, Chromium Chloride, Riboflavin, Biotin, Folic Acid, Sodium Molybdate, Sodium Selenite, Phytonadione (Vitamin K1), Potassium Iodide, Cholecalciferol (Vitamin D3), and Cyanocobalamin (Vitamin B12).Sweetened with Nutritive Sweeteners, and a Non Nutritive Sweetener
4. Soylent: FILTERED WATER, SOY PROTEIN ISOLATE, MALTODEXTRIN, HIGH OLEIC SUNFLOWER OIL, ALLULOSE, CANOLA OIL, CELLULOSE, VITAMIN AND MINERAL PREMIX, NATURAL FLAVORS, SOLUBLE CORN FIBER, SOY LECITHIN, SALT, GELLAN GUM, SUCRALOSE. VITAMIN AND MINERAL PREMIX: MAGNESIUM PHOSPHATE (Magnesium), POTASSIUM CHLORIDE (Potassium), TRICALCIUM PHOSPHATE (Calcium), DIPOTASSIUM PHOSPHATE (Potassium), ASCORBIC ACID (Vitamin C), CHOLINE CHLORIDE (Choline), DL-ALPHA-TOCOPHERYL ACETATE (Vitamin E), NIACINAMIDE (Niacin), FERROUS BISGLYCINATE (Iron), ZINC OXIDE (Zinc), MANGANESE SULFATE (Manganese), D-CALCIUM PANTOTHENATE (Pantothenic Acid), COPPER GLUCONATE (Copper), THIAMINE HYDROCHLORIDE (Thiamine), PYRIDOXINE HYDROCHLORIDE (Vitamin B6), RIBOFLAVIN, VITAMIN A PALMITATE (Vitamin A), POTASSIUM IODIDE (Iodine), FOLIC ACID, CHROMIUM CHLORIDE (Chromium), VITAMIN K1, SODIUM SELENITE (Selenium), SODIUM MOLYBDATE (Molybdenum), BIOTIN, ERGOCALCIFEROL (Vitamin D2), CYANOCOBALAMIN (Vitamin B12)
5. Glucerna: Water, Milk Protein Concentrate, Canola Oil, Less than 2% of:, Glycerin, Fructose, Corn Maltodextrin, Soy Protein Isolate, Short-chain Fructooligosaccharides, Corn Oil, Soluble Corn Fiber, Potassium Citrate, Magnesium Phosphate, Natural & Artificial Flavor, Cellulose Gel, Salt, Choline Chloride, Ascorbic Acid, Calcium Carbonate, Soy Lecithin, Monoglycerides, Cellulose Gum, Carrageenan, Calcium Phosphate, Sodium Citrate, Potassium Chloride, Acesulfame Potassium, dl-Alpha-Tocopheryl Acetate, Ferrous Sulfate, Gellan Gum, Sucralose, Zinc Sulfate, Niacinamide, Calcium Pantothenate, Manganese Sulfate, Thiamine Hydrochloride, Pyridoxine Hydrochloride, Riboflavin, Vitamin A Palmitate, Copper Sulfate, Folic Acid, Chromium Chloride, Potassium Iodide, Sodium Selenate, Phylloquinone, Sodium Molybdate, Biotin, Vitamin D3, Vitamin B12

It is just me, or do these ingredient lists look more like a science experiment than real food??? You do not have to be a registered dietitian to know that putting junk like this in your body is not good for your health!

Drink Wholesome vs the worst meal replacement shakes

This is the point in the article where I shamelessly pitch my own meal replacement, not because I just want to sell you something, but because it is a much healthier alternative to the meal replacements above.

Hi! My name is Jack, and I am the founder of Drink Wholesome.

A few years ago, I could not find a meal replacement that did not upset my stomach, so I made my own from a short list of simple ingredients.

Our Ingredients

collagen

almonds

oats

coconut

monk fruit

vanilla

NOT Our Ingredients

• acacia gum

• acesulfame potassium

• artificial flavors

• carrageenan

• erythritol

• guar gum

• inulin

• maltodextrin

• 'natural' flavors

• silica

• soy lecithin

• sucralose

• xanthan gum

• xylitol

Not only are my meal replacements free from added junk, but they are also made from whole food protein sources.

Most meal replacements, on the other hand, are made from protein concentrates and isolates, which have been mechanically and/or chemically stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help you break them down.

Your digestive system therefore does not digest them in the same way that it does whole foods, which can affect everything from satiety to gut health.

In fact, research shows that regularly eating protein concentrates and isolates might disrupt your gut microbiome.

Because I use whole food protein sources like almonds, my customers experience fewer digestive issues with my meal replacement powders than with any other type of meal replacement. Order samples to see for yourself.