What's the Key Difference Between a Shake and a Malt?
Before delving into the nutritional details, it's crucial to understand the fundamental difference. A standard milkshake is a blend of milk, ice cream, and a flavoring, like chocolate or vanilla syrup. A malt, on the other hand, is simply a milkshake with one additional ingredient: malted milk powder. Malted milk powder is made from a combination of malted barley, wheat flour, and evaporated whole milk powder. This ingredient gives the malt its characteristic nutty, toasty flavor and thicker consistency. The powder adds a slight nutritional boost but also impacts the final flavor and texture.
Malted Milk Powder: The Game-Changer
Malted milk powder, derived from germinated grains like barley, is not just for taste. Historically, it was developed as a nutritional supplement for infants and the sick. The powder contains nutrients like B vitamins, calcium, and protein, and is sometimes fortified with other vitamins and minerals. However, this does not automatically make the entire malted shake a health food, as it is still primarily composed of ice cream and sugar.
The Calorie and Sugar Showdown
When it comes to overall health, calories and sugar are two of the biggest concerns with these indulgent drinks. The comparison gets a little tricky depending on the source and serving size, but a general trend emerges.
Calories: A closer look
Some comparisons show that milkshakes might contain slightly more calories per 100g serving than malts, but this difference is often minimal and can be heavily influenced by the recipe and portion size. A high-fat milkshake can contain over 1,000 calories in a single serving. Ultimately, both are calorically dense and should be enjoyed in moderation.
The concerning sugar content
This is where a clearer winner appears. Studies indicate that an average malt contains significantly less sugar than an average milkshake. For example, one source suggests an average milkshake has between 55 and 60 grams of sugar, while a malt contains 18 to 25 grams. This is a major factor for those monitoring their sugar intake. The high added sugar content in regular milkshakes contributes to weight gain and heart disease risk.
Beyond the Basics: Micronutrients
While neither drink is a nutritional powerhouse, the addition of malted milk powder gives malts a slight edge in some micronutrients.
Vitamins and Minerals
The malted milk powder in malts provides slightly higher levels of some B vitamins, iron, magnesium, and selenium. The barley in the malted powder can also contribute to a slightly higher fiber content. In contrast, milkshakes might have marginally more calcium and vitamin D, but these are often from fortified sources.
Comparison Table: Shake vs. Malt Nutrition (Per 100g)
| Nutrient | Milkshake | Malt | Key Difference | Source |
|---|---|---|---|---|
| Calories | ~112 kcal | ~85 kcal | Malt is often slightly lower | |
| Sugar | ~17.75g | ~6.68g | Shake is significantly higher | |
| Saturated Fat | ~1.89g | ~1.88g | Nearly identical | |
| Fiber | 0g | ~0.5g | Malt contains a small amount | |
| Iron | 0.1mg | 0.21mg | Malt has more | |
| Magnesium | 12mg | 15mg | Malt has more | |
| Selenium | 2.3µg | 5.4µg | Malt has more | |
| Calcium | 146mg | 98mg | Shake is higher |
Health Implications of High-Sugar, High-Fat Treats
Regardless of the minor nutritional differences, both shakes and malts should be considered occasional treats. A high-fat meal, such as a rich milkshake, has been shown to impair blood flow to the brain, even in healthy adults. Chronic, regular consumption of high-fat, high-sugar drinks like these is linked to increased risk of weight gain, heart disease, and diabetes. The effects are temporary for an otherwise healthy person, but repeated indulgence is where the health risks accumulate.
Tips for a Healthier Indulgence
If you're craving a blended treat but want to minimize the health impact, consider these options:
Opt for a smaller size
Many fast-food chains offer smaller portion sizes, which can significantly reduce the calorie and sugar intake. Sharing a larger shake with someone else is another way to enjoy the treat without overdoing it.
Make it at home
Making your own shake or malt gives you full control over the ingredients. Use lower-fat or sugar-free ice cream alternatives, and opt for a high-quality, unsweetened malt powder. You can also use frozen fruit for natural sweetness and extra nutrients, like in this healthier fake shake recipe.
Go for alternative bases
Instead of a full ice cream base, you could create a smoothie with yogurt, milk, and frozen bananas for a creamy, naturally sweet option with less fat and added sugar.
Conclusion
So, is a shake or malt healthier? While both are indulgent treats, a malt is generally the better choice in a direct comparison. It typically contains significantly less added sugar and offers a few more beneficial micronutrients from the malted milk powder. However, the marginal nutritional benefits do not make either a 'health food,' and both should be consumed sparingly. For a truly healthy option, make a shake at home using fresh, whole ingredients to control the sugar and fat content.
