What Defines a Malt Versus a Shake?
At its core, a malted milkshake, or 'malt', is simply a regular milkshake with the key addition of malted milk powder. A standard milkshake typically consists of milk, ice cream, and flavorings like fruit or chocolate syrup. The malting process involves germinating and drying grain, usually barley, to create the distinctive powder. This powder gives malts a characteristically rich, toasty, and sometimes nutty flavor, along with a thicker consistency, compared to the smoother, creamier texture of a classic shake.
The Nutritional Differences: Malted Milk Powder's Impact
The inclusion of malted milk powder is the primary reason for any nutritional divergence. Malted barley is rich in B vitamins, antioxidants, and fiber, which may contribute certain benefits. However, it's crucial to evaluate the overall nutritional composition, including sugar and saturated fat, which often come in substantial amounts from the ice cream and syrups in both drinks. The idea that the small nutritional boost from malted milk powder significantly outweighs the high levels of fat and sugar is largely a misconception.
Calorie, Sugar, and Fat: The Real Comparison
When looking at the raw nutritional data, the differences become clearer, though the overall health profile remains similar. Based on a 100g serving size, one study found that a milkshake has higher calories, carbohydrates, and sugar content than a malt. Specifically, milkshakes reportedly have more than double the sugar content of malts in this comparison.
However, serving sizes can vary wildly, and many malts are made with the same high-calorie and high-sugar ingredients as shakes. Most health experts agree that both are indulgent treats that should be consumed sparingly, not viewed as 'healthy' options. The distinction often comes down to the amount of added sugar, which depends on the specific recipe and portion size. While the malt's inherent ingredients might offer a minor nutritional edge in some minerals like iron and zinc, the overall high content of saturated fat and sugar in both beverages should be the primary consideration.
Comparison of Key Nutritional Metrics (per 100g)
| Nutrient | Milkshake | Malt | Difference | Source |
|---|---|---|---|---|
| Calories | 112 kcal | 85 kcal | -27 kcal (Lower in Malt) | |
| Carbohydrates | 17.75 g | 11.2 g | -6.55 g (Lower in Malt) | |
| Sugar | 17.75 g | 6.68 g | -11.07 g (Lower in Malt) | |
| Protein | 3.86 g | 3.37 g | -0.49 g (Slightly Lower in Malt) | |
| Saturated Fat | 1.886 g | 1.883 g | -0.003 g (Comparable) | |
| Calcium | 146 mg | 98 mg | -48 mg (Lower in Malt) | |
| Iron | 0.1 mg | 0.21 mg | +0.11 mg (Higher in Malt) | |
| Magnesium | 12 mg | 15 mg | +3 mg (Higher in Malt) | |
| Vitamin D | 48 IU | 0 IU | -48 IU (Lower in Malt) |
Are There Healthier Alternatives?
Given that both malts and traditional shakes are high in sugar and fat, moderation is key. However, for those who crave a healthier option, there are several ways to enjoy a similar treat without the guilt. Homemade versions offer the most control over ingredients. Using alternatives like low-fat or plant-based milk, swapping ice cream for frozen bananas or Greek yogurt, and controlling added sugars are all effective strategies. For example, a high-protein, low-calorie anabolic malt can be made using ingredients like unsweetened almond milk, protein powder, Greek yogurt, and natural cocoa powder.
Ways to Create Healthier Versions
- Modify the Base: Use skim milk, low-fat yogurt, or milk alternatives like almond or coconut milk.
- Replace the Ice Cream: Frozen bananas provide creaminess and natural sweetness, while frozen berries or mango can add flavor.
- Control Sweeteners: Opt for natural sweeteners like dates, a little honey, or even a small amount of carob powder to capture a malty flavor without added sugar.
- Boost Nutrients: Add a scoop of protein powder, a spoonful of nut butter for healthy fats, or flax seeds for fiber.
- Rethink the Toppings: Replace whipped cream and syrup with fresh fruit, a sprinkle of cocoa powder, or a few chopped nuts.
The Final Verdict
Ultimately, the question of whether malts are better for you than shakes isn't a simple yes or no. The core nutritional profile of both is very similar when made in a traditional style, with the main variations depending on the specific recipe and portion size. While a classic malt may contain slightly less sugar and offer a few more minerals due to the malted milk powder, these differences are not significant enough to classify one as a "healthy" choice over the other. The key is mindful consumption and moderation, or for a truly healthy alternative, preparing a homemade version with controlled ingredients. For more information on nutritional guidelines, you can visit the American Heart Association.
Conclusion
While a malt might contain slightly more minerals like iron and zinc due to the malted barley, and potentially less sugar than some milkshakes, the difference is not substantial enough to categorize it as a healthy beverage. The high content of saturated fat, sugar, and calories from the ice cream in both treats means they should be enjoyed as an occasional indulgence. For those aiming for healthier options, modifying the recipe with alternative ingredients is the best approach.
