Food for thought
They might be convenient, but do the health claims for shakes actually stack up?
For a trend that first shot to wellness fame in the 1980s, meal replacement shakes have undergone a reputational rebrand to rival the knitted vest. Gone are the marketing campaigns featuring tape measures. Instead, the 2022 offerings speak to the needs of the time-poor, nutritionally literate public with promises of productivity and optimised nutrition. But do they deliver?
Available pre-made or in the form of powder with flavours as diverse as those from an ice cream stand, meal replacement shakes literally replace one or several meals. Some are designed to support weight loss by helping you reach a calorie deficit, while others contain all the nutrients you need to achieve your RDAs (recommended dietary allowances). If you’re using shakes to reach a healthy weight, evidence suggests they can be a useful tool. A review in the International Journal Of Obesity found that using meal replacement shakes for one or two meals per day promoted a weight oss similar to – or greater than – low-calorie diets. But the analysis also found that this isn’t a one-sizefits-all approach. Trials including people with type 2 diabetes revealed no difference in weightloss between the two methods and diabetic participants who used shakes were unable to maintain the weight loss. In fact, most studies looking at weight loss from meal replacement shakes focus on the short-term, suggesting they may not be the best solution for sustainable weight management.
THE EXPERT
Tai Ibitoye, registered dietitian; taitalks nutrition.com
There are, however, other potential health benefits. A 2019 review of nine studies focusing on individuals with type 2 diabetes showed that meal replacement shakes led to a modest reduction in blood pressure, as well as blood sugar and insulin levels. Meal replacement shakes could also be helpful for anyone struggling with low appetite or unintentional weight loss, as they can help ensure you’re taking on sufficient calories. That said, if you count yourself among the latter group, a food-first strategy, involving small amounts of food consumed throughout the day, is always rec
