With their reputation for convenience, it’s no surprise that meal-replacement shakes have become so popular. Ideally, we would all have the time to sit down to a nutritionally balanced, home-made meal, but the modern world marches to the beat of a different drum. Quick, nutritionally dense meals are helpful. In conjunction with their rise in popularity, urban legend surrounding their dangers and benefits has populated our collective perception. It’s time to bust those myths and get to the bottom of what meal replacements and fitness supplements actually are, and how we should be using them.
Dis-Chem has a programme that analyses the macronutrient profiles of meal replacements and sport supplements to ensure label claims are met. We spoke to the company’s QA manager, Christelle Bekker, and her research team to find out more.
What is a meal replacement?
Bekker explains: “Meal replacements come in various shapes and sizes, such as bars, powders that need to be mixed and ready-to-drink beverages. However, it is important to note that there is a fine line between meal replacements and supplements.” Not all supplements can serve as meal replacements. Bekker says supplements, such as whey protein, are intended to supplement the diet and should be used in place of a meal only under the guidance of a medical professional. “A meal replacement should contain as many of the essential nutrients as a healthy meal would, despite not being served in the traditional sense (ie a plate of food).”
Key ingredients to look out for
Bekker notes: “Ideally, a meal replacement should offer a range of both macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals). Carbohydrates must be mainly from complex carbohydrate sources and not simple sugars. There should be a fair amount of protein and limited fats. The micronutrients should constitute approximately a third of your daily NRVs. Some meal replacements include prebiotics and soluble fibres in their formulations, which are great for the gut.”
Key ingredients to avoid
“A good meal replacement should have limited added sugar and trans fats. Partially hydrogenated oils give a smooth feel, but the associated health risks are well documented,” she says.
What are the benefits?
According to Bekker, these are some benefits of a high-quality meal replacement or fitness supplement:
They are typically very convenient;
- They offer nutrient and portion control, which may be beneficial when you are on a strict diet. Likewise, athletes can exercise better control over their diets when travelling; and
- Supplements allow you to isolate and supplement with a single nutrient. Dietician Linda Drummond, from Nutritional Solutions, adds: “Meal replacements can be useful for people who suffer from medical conditions, such as those which affect their appetite, or in cases where it is difficult to get in the amount of energy or nutrients one needs from foods alone. “They may also have some benefit for individuals trying to lose weight, in that they provide a controlled amount of energy and nutrients. However, because one needs to revert to eating normal, balanced meals in the form of whole foods, meal replacements may only offer a short-term solution that cannot be sustained.”
What are the dangers?
Drummond elaborates: “No meal replacement can offer the full benefits of eating a nutritious, balanced meal. Foods contain phytonutrients, which meal replacements can’t mimic.” Another concern is that many meal replacements offer nutrients in a liquid form. “Unfortunately, liquid meals don’t result in the same feeling of fullness as non-liquid foods, and may cause a greater rise in blood glucose – and subsequent insulin response – than whole foods do. This can result in one being hungrier sooner and may affect one’s weight negatively.”
Bekker warns that “stacking” is probably the most dangerous practice associated with these products. “This is when you use a combination of supplements without medical input. Unless care is taken, one can get an oversupply of certain nutrients, which can lead to toxicity.” Furthermore, meal replacements are unregulated in South Africa. Endorsements, logos and test results do not necessarily mean one product is superior to another.
According to Bekker, this means that:
- You might not get what you are paying for. Whey protein, for example, is an expensive ingredient. Unscrupulous manufacturers may add non-essential or free amino acids to spike nitrogen levels. This will make the product appear higher in protein than it actually is;
- Fake or counterfeit products have become commonly available. These can typically be obtained through the Internet or certain outlets. These products pose serious health risks, as one can’t be sure what is contained in the product or the circumstances under which it was made; and
- Not all supplements are necessarily suitable for everyone just because they are natural. Natural/herbal products may still interact with certain chronic medication. If you have a medical condition, read the package insert carefully and discuss the product with your medical practitioner. Meal replacements could also negatively impact on your digestion. Drummond says: “If you rely on liquid meal replacements for a number of meals in a week, and the meal replacement does not contain sufficient fibre, your digestive health may be compromised.
Still think meal replacements shakes are created equal? Click on the link to find out additional reasons to avoid them.
Use meal replacements the safe way
“As there are many types of meal replacements and fitness supplements, it is important to consult a healthcare professional before including a meal replacement in your diet,” advises Drummond. Bekker’s team shares the following guidelines for purchasing a meal replacement or supplement:
- Buy from a reputable outlet;
- Make sure that you read labels carefully; and
- Discuss and disclose all supplement use with your medical practitioner and/or dietician.