For millions, the familiar tetra pack of Up&Go represents a quick and easy start to a busy morning. Marketed as a nutritious liquid breakfast with the protein and fiber of cereal and milk, it presents an attractive solution for those with little time. However, a closer inspection of its ingredients and processing methods reveals a more complex nutritional story. While it does offer some fortified vitamins and minerals, its classification as an ultra-processed beverage with high added sugar warrants careful consideration.
Deconstructing the Ingredients: What's Really Inside?
One of the most surprising facts about Up&Go is that it isn't simply a blend of oats, milk, and fruit. It is an ultra-processed product made from reconstituted skim milk powder, water, and various other components. This means it lacks the whole-food fiber and naturally occurring nutrients found in a traditional breakfast.
The Additive List: Cause for Concern
- Multiple Added Sugars: The ingredient list for the Original Choc Ice flavour reveals cane sugar, maltodextrin (a highly-absorbable carbohydrate), and fructose. Maltodextrin has a high glycaemic index, causing rapid spikes in blood sugar. Critics argue that the combination of these sweeteners pushes the total added sugar content higher than ideal for a breakfast food.
- Carrageenan and Other Emulsifiers: Up&Go uses several vegetable gums and emulsifiers, including carrageenan (E407). While regulated as generally safe, some studies suggest carrageenan can trigger gut inflammation, alter the microbiome, and potentially increase intestinal permeability, particularly in individuals with pre-existing gut issues like inflammatory bowel disease (IBD).
- Maltodextrin's Gut Impact: Beyond its role as a sweetener, maltodextrin has also been studied for its potential to disrupt the balance of gut bacteria, promoting strains associated with inflammation.
The Sugar Content: A Deeper Look
On its surface, Up&Go's sugar content may appear moderate, especially when looking at the per-100ml figures advertised. However, this figure can be misleading. A standard 250ml serve contains around 16 grams of sugar, while the larger 500ml size has over 32 grams.
Marketing Claims vs. Nutritional Reality
The product's marketing often emphasizes its 4.5-star Health Star Rating in some markets. However, this system has been heavily criticised, with some dietitians pointing out that a significant portion of the total sugar is added, which isn't ideal for a morning meal. For perspective, a 500ml Up&Go contains more than double the daily recommended added sugar intake suggested by the American Heart Association. Regular consumption of such high-sugar drinks is consistently linked to a higher risk of developing type 2 diabetes, heart disease, and weight gain.
Nutritional Strengths and Hidden Weaknesses
While Up&Go has its drawbacks, it's not without some nutritional merit. Here's a balanced view of its pros and cons.
The Pros of Up&Go
- Fortified Vitamins and Minerals: Up&Go is often fortified with a range of vitamins and minerals, including calcium, vitamins A, D, and B-group vitamins.
- Convenience: For a genuinely busy person, grabbing a tetra pack is undeniably quick and easy, which is why it's a popular choice.
- Source of Protein and Fiber: The Original version provides a decent amount of protein and fiber per serve, and the "Protein Energise" version offers a more significant protein boost.
The Cons of Up&Go
- High Added Sugar: The high content of multiple added sugars, including maltodextrin, is a major nutritional drawback, contributing to blood sugar spikes and potential long-term health risks.
- Low Satiety: Liquid calories are less filling than solid food, meaning Up&Go is unlikely to keep you full until your next meal, potentially leading to overeating later in the day.
- Questionable Additives: The presence of additives like carrageenan and maltodextrin raises concerns about potential gut inflammation and disruption of the microbiome, particularly with regular consumption.
- Ultra-Processed: It is not a whole-food product and should not be considered a substitute for a balanced breakfast of unprocessed ingredients.
Up&Go vs. a Smarter Breakfast Choice
To put Up&Go's nutritional profile into perspective, here's a comparison with two whole-food alternatives. We will compare the Original 250ml Up&Go with a simple homemade smoothie and a bowl of plain oats, both prepared with milk and some basic fruit.
| Feature | Original Up&Go (250ml) | Homemade Smoothie (Milk, Oats, Banana, Seeds) | Plain Oats with Milk |
|---|---|---|---|
| Calories | ~195 kcal | ~250-300 kcal | ~200-250 kcal |
| Protein | ~8.3 g | ~12-15 g | ~10-12 g |
| Dietary Fibre | ~4 g | ~6-8 g | ~4-6 g |
| Sugars | ~16 g (inc. added) | ~15-20 g (natural) | ~10-15 g (natural) |
| Processing | Ultra-processed | Minimally processed | Minimally processed |
| Satiety | Lower (liquid) | Moderate | Higher (solid) |
Healthier Alternatives to Up&Go
For a truly nutritious and satiating breakfast that powers your morning, consider these superior alternatives:
- Homemade Smoothies: Blend milk or yogurt with whole fruits (bananas, berries), a handful of oats, and a tablespoon of seeds (chia or flax). This allows you to control the sugar content while maximizing fiber and nutrient intake.
- Oatmeal: Whether cooked or as overnight oats, this is an excellent source of complex carbohydrates and soluble fiber (beta-glucan), which promotes sustained energy and satiety.
- Greek Yogurt with Toppings: High in protein and often containing probiotics, Greek yogurt can be topped with fresh fruit, nuts, and seeds for a balanced and filling meal.
- Whole Grain Toast: Paired with avocado, eggs, or natural peanut butter, this provides sustained energy and is far more satiating than a liquid breakfast.
Conclusion: Context is Key
Up&Go's true health profile is a nuanced picture. While it offers a convenient dose of protein, fiber, and vitamins, its ultra-processed nature and high added sugar content prevent it from being a genuinely healthy daily breakfast option. The presence of emulsifiers like carrageenan, which have been linked to potential gut issues, adds another layer of concern for those with sensitive digestive systems.
Ultimately, Up&Go is a product of convenience, a "better-than-nothing" choice on a truly rushed day. However, it should not replace the nutritional benefits of a whole-food breakfast. Making a conscious effort to prepare a healthier alternative, such as a homemade smoothie or oatmeal, will provide better sustained energy and long-term health benefits. The healthiest choice is always a balanced, minimally processed diet.
For more information on the impact of sugar-sweetened beverages, refer to this detailed resource from Harvard's T.H. Chan School of Public Health: The Nutrition Source.
