What is Huel Black Edition?
Huel Black Edition is a nutritionally complete meal replacement powder designed for those seeking higher protein and lower carbohydrates compared to the brand's standard products. A typical serving of Huel Black powder (approximately 90g) offers around 400 calories and a macronutrient ratio of roughly 40% protein, 40% fat, and 20% carbohydrates. This ratio is more balanced towards fat and protein than standard Huel, making it a better starting point for keto dieters.
Why Huel Black isn't keto-ready out of the box
While Huel Black has a lower carbohydrate percentage than original Huel, its 20% carbohydrate ratio is still too high for most ketogenic diets. A standard ketogenic diet typically requires macronutrient ratios of 70-80% fat, 15-20% protein, and 5-10% carbohydrates. Consuming a full, unmodified serving of Huel Black would likely provide more carbohydrates than your daily limit, potentially knocking you out of ketosis. The tapioca starch used as a primary carbohydrate source also contributes to this carb count.
How to make Huel Black keto-friendly
To successfully incorporate Huel Black into a ketogenic diet, you must modify the standard serving to alter its macronutrient profile. The goal is to increase the fat content while keeping protein moderate and carbs low, aligning with ketogenic ratios.
The 'Hack' Method: Adding Desiccated Coconut
One of the most popular and endorsed methods, even mentioned by Huel, is to blend it with desiccated coconut. This simple addition drastically increases the fat content and reduces the percentage of calories from carbohydrates. A recommended recipe involves mixing:
- 50g Huel Black Edition powder
- 50g desiccated coconut
This blend creates a meal with approximately 555 calories, deriving 70% of energy from fat, 18% from protein, and only 12% from available carbs. This keeps the available carbs around 16g, which fits comfortably within most daily keto carbohydrate limits.
Alternative High-Fat Additions
Beyond coconut, other ingredients can be added to increase fat and reduce the carb percentage of your Huel Black shake:
- MCT Oil/Powder: Medium-Chain Triglycerides provide a fast-absorbing fat source that can boost ketone production. Adding a scoop of MCT oil powder is a convenient way to add pure fat calories without altering flavor much.
- Avocado: For a creamier texture, blend half an avocado into your shake. It adds healthy monounsaturated fats and essential nutrients.
- Nut Butters: Unsweetened almond or macadamia nut butter can be added for healthy fats and a richer flavor. Be mindful of nut butter's small carbohydrate content.
- Heavy Cream or Coconut Cream: For those not strictly vegan, a splash of heavy cream adds significant fat content. For a plant-based option, full-fat coconut cream is an excellent choice.
Huel Black vs. A True Keto Shake
| Feature | Huel Black Edition (Unmodified) | True Keto Shake (Homemade or Specialised) |
|---|---|---|
| Carb Ratio | Approx. 20% of calories | 5-10% of calories |
| Fat Ratio | Approx. 40% of calories | 70-80% of calories |
| Protein Ratio | Approx. 40% of calories | 15-20% of calories |
| Keto-Friendliness | Not keto-compliant | Specifically formulated for keto |
| Convenience | Shake and go | Requires modification |
| Net Carbs | Higher, can exceed daily limit | Low, fits within daily limit |
| Fat Sources | Flaxseed, canola oil, coconut MCTs | Customizable; includes healthy fats like MCT oil, avocado |
How Huel Black's high protein affects ketosis
One point of caution for keto dieters is Huel Black's high protein content, which makes up about 40% of its calories. While protein is a crucial macronutrient, excessive intake on a ketogenic diet can trigger a process called gluconeogenesis, where the body converts protein into glucose for energy. This can prevent or disrupt ketosis. This is another reason why diluting the Huel Black with extra fat is important; it lowers the protein percentage relative to the total calories. Pairing a smaller serving of Huel Black with other low-protein, high-fat keto foods is a smart strategy to manage this.
Calorie and macro management
Even with modifications, tracking your overall daily intake is critical. While a modified Huel Black shake can be a convenient meal, it shouldn't be your only source of nutrition. Ensure your other meals throughout the day are properly balanced to keep your total carbohydrate intake within your personal keto threshold (typically under 50g of net carbs). This is especially important for those aiming for deeper ketosis.
Conclusion
While you cannot drink standard, unmodified Huel Black on a ketogenic diet without exceeding your carb limit, it can be adapted with a few simple additions. The key is to increase the fat percentage and control the portion size to keep carbohydrates low. By adding ingredients like desiccated coconut or MCT oil, Huel Black can be transformed into a viable, nutrient-complete option for keto followers seeking a quick and easy meal. Always be mindful of your daily total carbohydrate intake to ensure you remain in a state of ketosis.
Huel's official site offers more information on their products and macros.
