Are Meal Replacement Shakes Healthy?

Are meal replacement shakes healthy? More and more people are asking that question, as busy schedules and busy lives result in less time than ever to cook full meals.

And for people looking to get fit and eat healthy, supplements have become the norm.

One product that’s gained a lot of popularity over recent years is the meal replacement shake.

But are meal replacement shakes healthy? Do you need them to reach your goals? What are some potential drawbacks to keep in mind?

Let’s discuss.

What Are Meal Replacement Shakes?

A meal replacement shake is a dietary supplement designed to replace a meal. Unlike a protein powder, these meal replacement shakes have a more balanced nutritional profile, providing enough of various essential nutrients: proteins, carbs (including fiber), fats, vitamins, and minerals.

Calories per serving can vary depending on the exact formula. Still, many products offer at least 300 to 400 calories, which can be enough to sustain the average person for two or more hours. Additionally, this calorie count is enough to constitute a small meal. 

Like protein powders, you mix a serving of the supplement with a liquid, such as milk or water, shake/mix it up, and enjoy.

Are Meal Replacement Shakes Healthy?

Meal replacement shakes are healthy and a fabulous addition to your diet, but are not meant to ever be your only form of food consumption. As discussed in the previous point, these supplements are formulated to provide a portion of almost all essential nutrients your body needs.

So, by definition, they are good for your body.

The problem is that people sometimes go overboard with supplements and replace a large percentage of their daily meals with artificial powders.

At first glance, this isn’t an issue. After all, you’re supplying your body with the nutrients it needs to operate at its best, so where is the harm?

Unfortunately, the subject is more nuanced, and looking at the nutritional profile of a food or supplement isn’t always enough to make the right decision. Nothing can replace whole foods because they often provide helpful compounds that contribute to good health and well-being. 

Antioxidants are one prominent example of such helpful compounds. These natural substances protect healthy cells and molecules in the body from oxidative stress resulting from exposure to reactive oxygen species (ROS). (1, 2)

The Foundation of Your Healthy Diet

So always make sure to build the foundation of your diet on healthy, balance whole foods, and not supplements. Healthy and whole foods impact every part of your being, to include:

• General and overall health
• Hearth health
• Your looks 
• Your energy levels and vitality
• Your skin and aging
• Your nails and hair
• Your bone strength
• Your cardio health
• Your muscles and strength
• Your body’s ability to maintain all of these as you hit middle age and beyond

So you want to be sure to build a strong foundation around nutritious whole foods: healthy fruits, lean meats, full-color spectrum of vegetables, whole wheats, healthy protein, complex carbs, and more. A balanced, well-rounded diet.

And of course everyone has different needs and individual concerns, so always first consult with your personal physician on the best course for you.