How to Choose a Shake

Did you know there is no government regulation in the shake supplement industry? It is one of the hottest markets – estimated to be nearly a $5B market. Many companies have jumped into the market to make a quick dollar. They promise quick fixes, big weight loss and cures. It is truly a buyer beware market.

The best choice is to eat a variety of whole, unprocessed foods. But eating that way takes time. In our hectic every day lives, sometimes we need a quick healthy supplement. So, a high quality shake has its role. Its role, however, should be a healthy addition to a good diet.

In my opinion, question twice any program that promotes the shake as the center of your diet.

If you’ve made the decision to add a shake to your diet, how do you know which one to choose? There is so much hype and advertising, it is hard to know what to believe. As a matter of fact, I struggled finding non-biased sources for this article.

It “shakes” down to these considerations:

Read the ingredient label. Can you identify real food or is it just a bunch of chemicals? Look for a shake without artificial colors, flavors, sweeteners or added sugar. Sugar is often disguised by many names – most common in shakes: dextrin and maltodextrin.
Make sure the calories per serving do not exceed 230 calories, particularly if you are trying to lose weight.
Fat content should be less than 5%.
Find a shake with 3-5 g of fiber. Fiber helps you feel full longer.
If you will be using the shake for a meal replacement, make sure it contains at least 1/3 of your daily vitamin and mineral requirements.
Understand there are different types of protein
1. Rice, hemp, and pea are plant based and gluten free – perfect for dairy intolerance or a vegan diet.
2. Whey and whey isolates are one of the most common proteins found in shakes. They are easily digested if you can tolerate dairy. It is a by-product of other dairy products making it an inexpensive protein source.
3. Egg is a good source, but not digested as easily as whey.
4. Soy is another common choice. However, it is a controversial protein. It helps reduce high cholesterol and can ease symptoms of menopause for some women. But some research (Mayo), indicates that soy, particularly soy isoflavones have an estrogen like effect on the body and can stimulate growth of estrogen sensitive cancers like breast, uterine, and ovarian cancer.
Match your shake to your needs. If you want to build muscle, choose a higher protein content. If you want to lose weight, make sure there is no added sugar or branched-chain amino acids (BCAAs), since they are designed to promote muscle growth and weight gain.
Choose a shake that meets your budget – Shakes range in price. Finding a high quality meal replacement shake can be expensive. So, save money by buying it in bags or tubs rather than going to a shake shop or buying your shakes in liquid form. The best way to compare is on a per day basis.