Can shakes replace a meal?

Who has never heard of shakes?! In addition to being tasty, they are often pointed out as a strategy for those who want to lose weight. That’s because, when it comes to shakes, most people immediately think of industrialized options – which, in general, are sold with the proposal to replace one of the main meals (breakfast, lunch or dinner).

But is this a healthy measure? It is not new that many health professionals criticize the consumption of this type of industrialized shake – especially when the objective is to replace meals.

On the other hand, another type of shake is highly recommended by most professionals and is gaining more and more attention from people who care about their health: homemade shakes, prepared with extremely healthy foods and which, together, offer a wide variety of nutrients to the body.

Next, you can check the professionals’ explanations about homemade and industrialized shakes and learn how to make your own.

Can shakes replace a meal?

It is a fact that, following good guidelines from a nutritionist, it is possible to make delicious and healthy shakes at home. But can they replace a meal? This is the main question when it comes to shake.

Pâmela Miguel, nutritionist at the Functional Nutrition Clinic of São Paulo, explains that the ideal thing is that meals (breakfast, lunch and dinner) are not replaced by shakes. “In these meals there should be a stimulus to chew and offer complete meals”, he says.

“Shakes (prepared or chosen under guidance) are good options to replace intermediate snacks or, as a last resort, sporadic situations where there is no time to have one of the main meals”, adds the nutritionist.

Industrialized Shakes: Are They Really Villains?

There is a wide variety of shakes on the market. “And the nutritional quality of each one will depend on the ingredients of its composition. The first ingredient on the list is the one that is in greater quantity in the product”, guides Pâmela.

The nutritionist explains that some shakes on the market present an imbalance between the amount of essential nutrients (carbohydrate, protein and fat), do not contain adequate vitamins and minerals and even contain chemical additives (colorings, preservatives, sweeteners) that do not bring benefits to the health.

“For this reason, the consumption of industrialized shakes should only be done with the guidance of a professional nutritionist”, highlights Pâmela.

Benefits of homemade shakes

But what are the benefits of homemade shakes anyway? Why are they recommended by most nutritionists and are they pleasing to people who follow a healthy diet?

Pâmela explains that in the shakes prepared at home it is possible to use natural foods, naturally rich in vitamins and minerals. “Another advantage is that we can vary the type of ingredient used in each recipe, so we can offer a greater variety of nutrients and flavors,” he says.

The nutritionist talks, in summary, about the benefits of shakes prepared at home:

• Offer vitamins and minerals from natural sources;
• Fiber supply;
• Practicality;
• Promoting satiety;
• Varied supply of nutrients.

“However, it is also necessary to have the guidance of a professional nutritionist in the preparation of shakes, so that there is an adequate supply of nutrients”, emphasizes Pâmela.

What kind of food should be used in healthy homemade shake?

Pâmela explains that the homemade shake should contain:

1 protein source:

• skimmed milk
• plant-based milk (rice milk, oat milk, quinoa milk, almond milk)
• natural or lactose-free yogurt
• protein supplements (albumin, rice protein, whey protein, casein)

1 carbohydrate source:

• fruits (which also provide vitamins and minerals)

1 source of good fat:

1 fiber source:

• oat bran
• flaxseed meal
• chia seed or flour
• quinoa flakes
• amaranth flakes
• green banana biomass or flour

Precautions when preparing homemade shakes

Pâmela warns about the precautions that must be taken when preparing a shake at home:

• The shake should contain all the necessary food groups (protein, carbs, good fats, fiber).
• It is necessary to pay attention to the fact that you are not putting two (or more) foods from the same group in the shake and/or leaving any group out.
• Always check the quality of the ingredients used in the shake.
• It is important to always vary the foods used, for a greater supply of nutrients.

homemade shake recipes

Below, nutritionist Pâmela cites three recipes for homemade shakes that can be prepared at home:

1. Antioxidant Shake

Ingredients

• 1/2 cup of blueberries
• 1/2 cup raspberry
• 8 strawberries
• 1 tablespoon of chia seed
• 200ml of almond milk
• 5 almonds
• ice to taste
• Sweeten with honey or agave extract

Preparation: Blend all ingredients in a blender.

2. Shake to reduce swelling

Ingredients:

• 250ml coconut water
• 1 cup of kale tea
• 1/2 cup of parsley
• 1 slice of melon
• 2 Brazil nuts
• 2 tsp Albumin Soup Powder
• Sweeten with honey or agave extract

Preparation: Blend all ingredients in a blender.

3. Shake for mass gain

Ingredients:

• 250ml of water
• 1 scoop (measuring spoon) of Whey Protein Isolate
• 1 banana
• 5 macadamias
• 1 spoon quinoa flakes dessert
• 1 spoon dessert amaranth flakes

Preparation: Blend all ingredients in a blender.

Although homemade shakes are healthy options, they should always be consumed with the guidance of a nutritionist. The professional will indicate the quantities and ingredients suitable for consumption, taking into account its particularities and objectives.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.