As a registered dietitian, I occasionally receive unsolicited emails from advertisers, including one recent offer of a free sample of a popular nutritional shake. I clicked on the offer:
Nutrition Made Simple. BOOST® Simply Complete™
9 ingredients + 25 Vitamins and Minerals 10 g Protein.
Two flavors, vanilla bean and dark chocolate.
Oh boy. My B.S. detector went off, loudly. I decided to peel back this onion. See what you think.
The very first thing you need to do when shopping for any food that comes in a package is to flip it over and read the Nutrition Facts label first. It took scrolling to the bottom of the page, but I finally got to the Nutrition Facts label.
The dark chocolate variety contains:
190 calories, 6 grams of fat, 1 gram of saturated fat, 1 gram of fiber, and 12 grams of added sugar in one 8 ounce serving (237 mL.)
OK. Check the serving size. Good. One bottle equals one serving. In addition, displayed are various vitamins and minerals with the percent daily value based on a 2,000-calorie diet. For example, one serving offers 15% of vitamin A, 25% of calcium, and 150% of vitamin C.
But, that’s not telling me what I want to know. When choosing packaged foods always read the ingredients first and always ignore the marketing claims on the front of the package.
For example, there is no fruit in that breakfast cereal Froot Loops®. The manufacturer of this “kid’s” breakfast cereal works really hard to persuade parents that Froot Loops® is a reasonably healthy breakfast cereal by highlighting on the front of the package that it contains “three grains” and proclaiming it “a good source of fiber.”
But savvy consumers always read the ingredient label first. The cereal’s very first ingredient is sugar, then “corn flour blend.” The “good source of fiber” comes not from whole grains, but from byproducts of different flours (husks). There are “natural flavors”, artificial colors and flavors, and of course, synthetic vitamins and minerals, to assure those parents that they’re doing right by their children.
But I digress. Deliberately.
And so it is with commercial supplemental nutrition drinks. Knowing your ingredients is the most important information, especially when a product is advertised as “supporting your nutritional needs for an active lifestyle” as this supplement does.
I urge all my clients to be nutrition sleuths. Ingredients are always listed in descending order of weight. Here are the ingredients in Boost® Simply Complete:
Brown rice syrup (— another name for sugar)
Milk protein concentrate
plus … Less than 2% of cocoa processed with alkali, vitamins and minerals, salt, gellan gum, natural flavor
So, you’re dishing out a lotta dough for water, sugar, and (ultra-processed) supplemental protein. By the way, a single serving contains a smaller amount of vitamin and mineral supplementation than you can get by taking a generic multivitamin every third day.
To be “nutritionally complete” a product must contain fat, essential for absorption of fat-soluble vitamins, among other functions. In this product, the fat is from canola oil.
Gellan gum is a polysaccharide produced by bacterial formation and is used to “keep everything mixed together.” Because it may be considered a high FODMAP food [read my previous column about FODMAPS (certain carbohydrates that certain people have difficulty digesting) here], people with sensitive intestinal tracks may find this nutritional supplement produces gas, bloating, and diarrhea or constipation.
In this case, a bottle of Boost® means drinking water with added sugars, canola oil, milk solids and some coca powder, plus a polysaccharide. Is consuming this concoction necessary for free-living people to stay healthy?
Following my dietetic internships and credentialing exam, I worked as a clinical registered dietitian in a community hospital. There I first encountered patients whose lives depended on supplemental nutrition. Their digestive tracts, anywhere along the way from mouth through the gut, had been damaged by disease or injury. They couldn’t eat or sometimes even drink: they had to either take their nutrition through a surgical port that opened directly into their stomach, or intravenously, bypassing the gastrointestinal tract entirely. I developed a real appreciation of how chemistry, technology and modern medicine served to preserve life in extremely ill people, including children.
Dietitians are trained to calculate the nutritional needs of these patients, and work with physicians and nursing staff to administer the proper balance of proteins, fats and carbohydrates. In the stone age when I was first practicing, elemental formulas (taken through the stomach) had to be mixed in the pharmacy and so when companies like Ross and Abbott (who were big into infant formulas), developed individual servings of “nutritionally complete” canned supplements for people with special and sometimes critical nutritional needs, it was seen as a positive development, deemed more standardized and safer (including less risk for contamination).
Then, manufacturers looking for new market share, started branching out. They targeted seniors — and their concerned children — promoting the shakes as “insurance” for their loved ones to obtain sufficient nutrition when living alone.
Sure, sweet “completes” could be helpful for elderly who are disinterested in eating, who rather drink a “chocolate shake” than to eat often tasteless, unseasoned institutional food.
But what’s happened here is similar to what’s happened to children’s breakfast cereals. These supplements are no more “real food” for generally healthy people than is Froot Loops a whole-grain cereal. And now I’ve seen that manufacturers are targeting “busy people,” not necessarily unable to eat real food, but who believe they don’t have the time or maybe don’t have an interest in eating balanced diets but feel a vague need to stay healthy.
And ironically, these sugary shakes are being promoted for bodybuilding. And sports performance. They’re called “meal replacements.” And for weight loss! For example, Ensure® has a campaign that “challenges” consumers to drink one Ensure shake daily. Want to feel better about yourself and your nutrition? Try adding a new, healthy habit: Drink one Ensure Shake every day!
The claim is that by choosing a shake daily you’ll develop “healthy habits”. They say a daily shake is a “starting point” to develop better eating habits. Drink one daily to replace an unhealthy habit and it will be a “step toward a healthier you.”
I don’t think so. What’s so healthy about drinking synthetic calories from a plastic container?
Check out the ingredients in Ensure® Original Milk Chocolate.
Corn maltodextrin (a sweetener and thickening ingredient made from corn)
Soy protein isolate
Vitamins and minerals
The marketing hype would have you think that you’re missing out on good nutrition by not quaffing a mix of water, sugar, and oil daily. But don’t fall for the hype, and think whole foods instead.
After all, this 220 calorie drink contains a mere 9 grams of protein but it does contain 33 grams of carbohydrate, all from sugar. That’s more than 60% of the calories from refined carbohydrate.
Convenience doesn’t have to mean synthetic food. Try this whole-foods snack, full of protein, fiber, and flavor, without added sugar, oil, or manufactured protein.
Greek yogurt, 1 cup
Chopped walnuts or almonds, 2 tablespoons
Fresh fruit — ½ cup strawberries, kiwi, mango, papaya, or pineapple are all delicious and full of fresh antioxidants and micronutrients.
250 calories, 26 grams of protein, no added sugar, and four grams of fiber; more than 25% of your calcium for the day, more than 100% of your vitamin D, and all natural.
You don’t have to drink sugar, canola oil and milk solids to keep yourself healthy. Well, if you cannot eat, maybe. But if you can eat, do.
Boost® Simply Complete™. https://www.boost.com/products/simply-complete
CuencaHighLife.com. Oh my aching gut. Is it IBS? https://www.cuencahighlife.com/oh-aching-gut-ibs/
Kellogg’s Froot Loops®. http://www.kelloggs.com.co/es_CO/froot-loops-product.html
Wikipedia. Gellan gum. https://en.wikipedia.org/wiki/Gellan_gum