The Convenience Factor: A Key Benefit
For many, the primary appeal of Up & Go is its convenience. Its single-serve, shelf-stable packaging and quick consumption make it an easy choice for busy mornings, especially for those who would otherwise skip breakfast entirely. For active individuals or teenagers who rush out the door, it provides a quick source of energy, protein, and nutrients that is better than nothing. Different variants, including Original, Protein Energize, and Dairy Free, cater to different dietary needs and preferences.
The Nutritional Profile: A Closer Look
On the surface, Up & Go appears nutritionally sound. A 250ml serve of the original contains protein, fibre, and is fortified with multiple vitamins and minerals, including calcium, phosphorus, and a range of B vitamins.
Protein and Fibre
- Protein: Up & Go delivers a protein boost, which is important for energy and satiety. The Protein Energize variant is particularly high in protein, beneficial for those needing more fuel. The protein comes from skim milk powder, soy protein, and milk protein concentrate.
- Fibre: The drinks are a source of dietary fibre, sourced from added ingredients like inulin and hi-maize starch, as well as plant fibre and oat flour. While providing fibre, this differs from the whole grains in traditional cereals.
Sugar Content: A Point of Contention
A major concern is the sugar content in Up & Go. While 'No Added Sugar' versions exist, the original and protein variants contain cane sugar, fructose, and maltodextrin. A 250ml Original Up & Go has about 16.1 grams of sugar, a mix of natural lactose and added sugars. Maltodextrin, a processed carbohydrate, can cause blood sugar spikes.
Highly Processed Ingredients
Up & Go is a highly processed food with a lengthy ingredient list, including thickeners, stabilisers, and artificial flavours. Some additives like carrageenan and certain gums are linked to potential digestive issues. The vitamins included are synthetic, and some suggest they may not be absorbed as effectively as those from whole foods.
Up & Go vs. a Balanced, Whole-Food Breakfast
Compared to a balanced whole-food breakfast, Up & Go is often less satiating and nutrient-dense. A solid meal like oats with milk and fruit or eggs on wholegrain toast tends to be more filling and satisfying for longer due to complex carbohydrates and a wider range of natural nutrients.
At-a-Glance Comparison: Up & Go vs. Alternatives
| Feature | Up & Go (Original) | Balanced Whole-Food Breakfast | Outcome |
|---|---|---|---|
| Convenience | High (Grab-and-go) | Low (Requires preparation) | Up & Go wins on convenience. |
| Protein | Moderate (8.3g per 250ml) | Variable (Can be high with eggs/oats) | Depends on preparation; easily matched. |
| Fibre | Moderate (4g per 250ml from added sources) | High (from whole grains, fruits, vegetables) | Whole-food breakfast offers superior, natural fibre. |
| Sugar | High (16.1g per 250ml, including added sugar) | Low to Moderate (Natural sugars from fruit) | Whole-food breakfast allows for sugar control. |
| Satiety | Low (Liquid form doesn't feel as filling) | High (Solid components promote fullness) | Whole-food breakfast is more satiating. |
| Cost | Moderate (per serve) | Low (per serve) | Whole-food breakfast can be more budget-friendly. |
Conclusion
The question of whether Up and Gos are good or bad is complex. They offer a quick, convenient, and nutrient-fortified option occasionally, especially if skipping breakfast is the alternative. Protein Energize and No Added Sugar versions are slightly better. However, they are highly processed with high sugar compared to a homemade meal. For regular consumption, a balanced, whole-food breakfast is superior due to higher satiety, lower added sugar, and better nutrient profile. The choice depends on personal circumstances and frequency. As an occasional option, it's acceptable, but not a replacement for a healthy, solid meal. For healthier starts, focus on fresh, whole foods. For more tips on better breakfast choices, a healthy, homemade breakfast is the superior choice.
