Who hasn't heard of shakes ?! Besides being tasty, they are often pointed as a strategy for those who want to lose weight. That's why, when it comes to shake, most people soon think of industrialized options? which, in general, are sold for the purpose of replacing one of the main meals (breakfast, lunch or dinner).
But is this a healthy measure? Isn't it that many health professionals today criticize the consumption of this kind of industrialized shake? especially when the goal is to replace meals.
By contrast, another type of shake is highly recommended by most practitioners and is gaining more attention from health-conscious people: homemade shakes made from extremely healthy foods that together offer a wide range of nutrients to body.
Then you get the insights from professionals about homemade and industrialized shakes and how to make their own.
Can Shakes Replace a Meal?
It is a fact that by following good nutritionist guidelines it is possible to make delicious and healthy shakes at home. But can they replace a meal? This is the main question when it comes to shake.
Read also: Whey Protein: what it is, why to take it and how to choose the ideal one
Pâmela Miguel, nutritionist at the São Paulo Functional Nutrition Clinic, explains that the ideal is that meals (breakfast, lunch and dinner) are not replaced by shakes. "At these meals there should be chewing stimulation and the provision of full meals," he says.
"Shakes (prepared or chosen under guidance) are good options for substituting intermediate snacks or, in the latter case, sporadic situations where there is no time to eat one of the main meals," adds the nutritionist.
Industrialized Shakes: Are They Really Villains?
There is a wide range of shakes on the market. ? And the nutritional quality of each will depend on the ingredients of its composition. The first ingredient on the list is what is in the largest quantity in the product ?, guides Pamela.
The nutritionist explains that some shakes on the market have an imbalance between the amount of essential nutrients (carbohydrate, protein and fat), do not contain the proper vitamins and minerals and even contain chemical additives (colorings, preservatives, sweeteners) that do not benefit. the health.
"For this reason, the consumption of industrialized shakes should only be done with the guidance of a professional nutritionist," says Pamela.
Read also: Mistakes that increase your diet calories
Benefits of Homemade Shakes
But what are the benefits of homemade shakes anyway? Why are they recommended by most nutritionists and pleasing people who follow a healthy diet?
Pamela explains that in home-made shakes it is possible to use fresh foods, naturally rich in vitamins and minerals. "Another advantage is that we can vary the type of ingredient used in each recipe, so we can offer a greater variety of nutrients and flavors," he says.
The nutritionist briefly talks about the benefits of home-made shakes:
- Supply of vitamins and minerals from natural sources;
- Fiber supply;
- Practicality;
- Promotion of satiety;
- Varied supply of nutrients.
"However, it is also necessary the guidance of a professional nutritionist in the preparation of shakes, so that there is an adequate supply of nutrients", emphasizes Pâmela.
What type of food should be used for healthy homemade shake?
Pamela explains that the homemade shake should contain:
Read also: Amaranth is versatile, gluten free and helps in weight loss
1 protein source:
- skimmed milk
- vegetable milk (rice milk, oat milk, quinoa milk, almond milk)
- plain or lactose-free yogurt
- protein supplements (albumin, rice protein, whey protein, casein)
1 carbohydrate source:
- fruits (which also provide vitamins and minerals)
1 good fat source:
- oilseeds (Brazil nuts, almonds, walnuts, macadamias)
1 fiber source:
- oat bran
- flaxseed
- chia seed or flour
- quinoa flakes
- amaranth flakes
- biomass or green banana flour
Care when preparing homemade shakes
Pamela warns of the precautions that should be taken when preparing a shake at home:
Read also: The dark side of food coloring
- The shake should contain all the necessary food groups (protein, carbohydrate, good fats, fiber).
- Be aware that you are not putting two (or more) foods from the same group in the shake and / or leaving some group out.
- Always check the quality of the ingredients used in the shake.
- It is important to always vary the foods used for a greater supply of nutrients.
Homemade Shake Recipes
Below, nutritionist Pamela cites three homemade shakes recipes that can be prepared at home:
1. Antioxidant Shake
Ingredients
- 1/2 cup blueberry
- 1/2 cup raspberry
- 8 strawberries
- 1 tbsp chia seed
- 200ml almond milk
- 5 almonds
- Ice to taste
- Sugar with honey or agave extract
Preparation: beat all ingredients in a blender.
2. Shake to reduce swelling
Ingredients:
- 250ml of coconut water
- 1 cup of kale
- 1/2 cup parsley
- 1 slice of melon
- 2 Brazil nuts
- 2 tablespoon albumin soup powder
- Sugar with honey or agave extract
Preparation: beat all ingredients in a blender.
3. Shake for mass gain
Ingredients:
- 250ml of water
- 1 scoop from Whey Protein Isolate
- 1 banana
- 5 macadamias
- 1 tablespoon quinoa flakes dessert
- 1 tablespoon of amaranth flakes dessert
Preparation: beat all ingredients in a blender.
Although homemade shakes are healthy options, they should always be eaten under the guidance of a nutritionist. The professional will indicate the quantities and ingredients suitable for consumption, taking into account their particularities and their goals.
Best Meal Replacement Shakes for 2019 (UPDATED!) — What's Best for You?! (April 2024)
- Food, Diets, Weight Loss
- 1,230
