What Is a Healthier Substitute for Ensure?

According to reports, traditional Ensure shakes often contain high levels of added sugar, potentially contributing to health problems like obesity and type 2 diabetes for frequent consumers. Finding a healthier substitute for Ensure is a popular goal for those seeking better nutritional control and fewer processed ingredients in their diet.

Quick Summary

Explore nutrient-dense alternatives to popular meal replacement drinks. Learn about the benefits of homemade recipes with whole foods and find healthier, lower-sugar options among commercial brands.

Key Points

• Homemade shakes offer maximum control: Mixing your own shakes lets you use fresh, whole ingredients, control sugar content, and tailor the recipe to your exact needs and tastes.

• Commercial alternatives are improving: Modern brands like OWYN and Kate Farms use higher-quality, often plant-based and organic ingredients with lower added sugar than traditional shakes.

• Ensure can be high in added sugar: Relying on traditional Ensure can mean a high intake of added sugars and processed ingredients, which is not ideal for long-term health.

• Look for low sugar and whole foods: When choosing a commercial option, prioritize brands with minimal or no added sugar and a clear emphasis on whole-food ingredients.

• Consider cost and convenience: While homemade is typically cheaper and more nutritious, commercial shakes offer convenience for busy lifestyles. Factor in what fits your routine and budget best.

• Read ingredient labels carefully: Always examine the nutrition facts and ingredients list to make an informed choice, avoiding excessive sugar and artificial additives.

The Problem with Processed Shakes

While Ensure serves a purpose for people with specific medical needs, its use as a general meal replacement or snack can be problematic for those concerned with diet quality. Many standard Ensure formulations rely on processed ingredients and significant amounts of added sugar to create a palatable, shelf-stable product.

Some potential drawbacks of traditional nutritional supplements include:

• High Added Sugar: A class-action lawsuit filed against Ensure highlighted its high added sugar content, which goes against dietary guidelines and can contribute to weight gain and blood sugar spikes.
• Processed Ingredients: Unlike whole foods, these shakes are highly processed and may lack the rich fiber, antioxidants, and phytochemicals that naturally occur in fresh fruits, vegetables, and whole grains.
• Potential for Digestive Issues: Certain ingredients and additives, such as carrageenan or annatto food dye, can cause digestive upset in some individuals.
• Missing Nutritional Synergy: The vitamins and minerals added to fortified shakes don't always offer the same bioavailability or synergistic effects as nutrients obtained from natural sources.

Homemade Nutritional Shakes: The Best Alternative

Creating your own nutritional shakes at home gives you complete control over every ingredient, allowing for maximum customization to meet specific dietary needs or preferences, including managing sugar intake and avoiding certain allergens. Homemade shakes prioritize whole foods, which are the 'gold standard' for nutrition and are absorbed more efficiently by the body.

High-Protein DIY Shake Recipe

This recipe provides a balanced mix of protein, healthy fats, and natural carbohydrates.

Ingredients:

• 1 cup unsweetened almond or whole milk
• 1 scoop unflavored or vanilla whey protein powder
• 1 ripe, frozen banana
• 2 tbsp peanut or almond butter
• 1 tbsp chia or flax seeds
• Handful of spinach (optional, for greens)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until the mixture is completely smooth.
3. For a thicker shake, use more frozen banana or add a few ice cubes. For a thinner consistency, add a splash more milk.

Plant-Based Power Shake

For those who are vegan or dairy-free, this recipe provides robust plant-based nutrition.

Ingredients:

• 1 cup unsweetened oat or coconut milk
• 1 scoop vanilla pea protein powder
• 1/2 cup mixed frozen berries
• 1/2 ripe avocado for creaminess
• 2 tbsp hemp seeds
• 1/2 cup kale

Instructions:

1. Add all ingredients to a high-speed blender.
2. Process until smooth and creamy. The avocado and hemp seeds will provide a rich texture.
3. Add a Medjool date for extra sweetness if desired.

Healthier Commercial Alternatives

For those who require the convenience of pre-packaged drinks, there are increasingly healthier options on the market. These products typically feature organic ingredients, plant-based proteins, and lower added sugar content compared to traditional shakes.

Here are a few well-regarded brands:

• OWYN (Only What You Need): Offers vegan, allergen-friendly shakes with 20g of plant protein and low added sugar.
• Kate Farms: Provides organic, plant-based meal replacement shakes, popular in clinical settings for their quality ingredients.
• Orgain: Features a line of organic nutritional shakes, with both plant-based and grass-fed dairy options.
• Ripple: Creates protein shakes using pea protein, making them suitable for those with dairy or soy sensitivities.

Comparison of Alternatives

Feature	Homemade Shake	Healthier Commercial Shake	Traditional Ensure
Added Sugar	None (uses natural fruit/dates)	Low or none (uses natural or non-nutritive sweeteners)	Often high; can be over 10g
Ingredient Quality	Excellent; uses whole, fresh ingredients	Good; often organic, plant-based, and less processed	Variable; relies on processed and fortified ingredients
Convenience	Low; requires preparation and clean-up	Excellent; ready-to-drink and shelf-stable	Excellent; ready-to-drink and widely available
Cost	Often lower per serving	Higher upfront cost; typically cheaper than Ensure over time	Can be costly for regular consumption
Customization	Excellent; full control over flavor and nutrients	Limited to available flavors and formulations	Very limited options

How to Choose the Right Substitute for You

Selecting the best option depends on your specific health goals, dietary needs, and lifestyle.

• Assess your health goals: Are you aiming to reduce sugar intake, increase fiber, or simply get more whole foods? A homemade shake offers the greatest flexibility.
• Consider your convenience needs: If you're constantly on the go and need a grab-and-go option, a high-quality commercial brand like OWYN or Kate Farms might be a better fit.
• Read ingredient labels: Regardless of the brand, always check the ingredients list. Look for whole food ingredients, a moderate amount of protein, and low added sugar. If sugar is listed as one of the first few ingredients, it's likely not the healthiest choice.
• Consult a professional: If you're replacing multiple meals or have specific health conditions, such as diabetes or digestive issues, consult with a registered dietitian or your doctor. They can provide personalized advice and ensure you meet your nutritional needs.

Conclusion

While a convenient option, Ensure is not a one-size-fits-all solution for a healthy diet, and for many, healthier alternatives exist. Homemade shakes built from whole, fresh ingredients offer unparalleled nutritional quality, while a growing market of healthier commercial options provides a convenient choice with better ingredient profiles. By understanding your options and prioritizing whole, unprocessed foods, you can make an informed decision that supports your long-term health. Choosing a healthier substitute for Ensure is a simple yet impactful step toward a more naturally nutritious lifestyle.

For more information on the health implications of processed foods and added sugar, consider exploring resources from reputable health organizations like Harvard Health.

Note: The inclusion of branded products such as OWYN, Kate Farms, Orgain, and Ripple is based on information from independent reviews and comparison articles.

Visit Harvard Health for additional reading on healthy nutrition

Frequently Asked Questions

Why is Ensure not always considered a healthy option?

While Ensure provides essential nutrients, many versions contain high levels of added sugar and processed ingredients. This makes whole food alternatives or lower-sugar commercial options preferable for long-term health.

Can I replace a meal with a homemade shake?

Yes, a well-balanced homemade shake can serve as a nutritious meal replacement. By including a mix of protein (yogurt, powder), healthy fats (avocado, nuts), and fiber (fruits, seeds), you can create a satisfying and complete meal.

What should I look for in a healthy store-bought shake?

Look for shakes with low added sugar, high-quality protein (like pea or whey), fiber, and ingredients you recognize. Brands like OWYN, Orgain, and Kate Farms are good starting points.

Are there good plant-based alternatives to Ensure?

Yes, many plant-based shakes are available both commercially and can be made at home. Ingredients like pea protein, oat milk, almond butter, and seeds are great for creating dairy-free, vegan alternatives.

How can I add more protein to a homemade shake?

To boost protein, you can add a scoop of whey or plant-based protein powder. Other protein-rich additions include Greek yogurt, cottage cheese, silken tofu, and nut butters.

Will homemade shakes help with weight gain, like Ensure is sometimes used for?

Yes, homemade shakes can be calorie-dense and assist with weight gain. You can increase calories by adding ingredients like full-fat Greek yogurt, nut butters, heavy cream, or avocado.

What are the benefits of switching to homemade shakes?

Switching to homemade shakes gives you control over the freshness and quality of ingredients, eliminates artificial flavors and preservatives, reduces added sugar, and offers greater customization for taste and nutritional needs.