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 would be 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 gut health problems. Specifically, additives can alter the composition of your gut microbiome – the collection of microorganisms living in your gut. Keep reading to learn why this is a huge problem.
The worst meal replacement shakes
Nine times out of ten, what makes a meal replacement good or bad has nothing to do with the amount or source of essential nutrients like fats, carbs, and protein. What really matters are is the presence of absence of ingredients like emulsifiers, thickeners, flavors, and sugar substitutes, as regularly eating additives like these can cause serious health consequences. With that in mind, here are the top 5 worst meal replacement shakes on the market:
1. Ensure