Reducing your intake of refined sugar can be tough, but given how incredibly harmful sugar can be, it's definitely worth the effort. Fortunately, quite a few sweeteners found in nature are actually healthy, low in calories, low in fructose, and taste very sweet. Natural sweeteners, such as Stevia and monk fruit sweeteners, may provide health benefits over refined sugar. Benefits may include lower blood pressure and blood sugar.
The Problem with Refined Sugar
The harmful effects of sugar depend completely on the context. Most of the related studies were conducted in people who were already eating a diet high in carbs and processed foods. For these people, especially those with overweight or insulin resistance, large amounts of sugar can be especially harmful. Healthy people can eat sugar in small amounts without any harm. While sugar still provides calories without much nutritional value and may cause cavities, small amounts of these natural sugars can be included in a well-rounded diet.
Consuming high amounts of natural sugars or sugar substitutes over the long term could increase cravings for sweets and may contribute to issues like weight gain and type 2 diabetes.
Natural Sweetener Options
Here are some natural sweeteners that could be healthier alternatives to refined sugar:
Stevia
Stevia is a very popular low-calorie sweetener. It's extracted from the leaves of a plant called Stevia rebaudiana. This plant has been grown for its sweetness and medicinal purposes for centuries in South America. Several sweet compounds are found in stevia leaves. The main ones are stevioside and rebaudioside A. Both are hundreds of times sweeter than sugar, gram for gram. Therefore, stevia is very sweet but has virtually no calories.
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Stevia is a popular ingredient in meal replacement shakes and protein supplements, and it is easy to see why. It contains virtually no calories and provides a sweet taste to help improve the flavour of your drink. But not everybody wants stevia in their diet, nor do they want sucralose or sugar alcohols. The chemical compounds found in this plant are called Steviol glycosides, and they are around 50-300 times sweeter than sugar. The body does not process Steviol glycosides, meaning that they provide no nutrition but, crucially, no calories either. You could theoretically consume handfuls of Steviol glycosides, and your calorie intake would remain at zero. The plant leaves are often used in traditional recipes in Paraguay and Brazil. But there is a difference between the plant and the stevia that is used in meal replacement shakes. Steviol glycosides are extracted from stevia leaves via drying and a hot water extraction process. They are then crystallised using ethanol or methanol. While Steviol glycosides are not artificial in the same way that sucralose is, you can see why many people consider them to be lab-made, thanks to the hot water extraction process and the use of ethanol and methanol.
Additionally, a few human-based studies suggest stevia may have health benefits, including for the following health parameters:
- Blood pressure. Stevia may help lower high blood pressure in people with hypertension. However, it doesn't affect normal or only mildly elevated blood pressure levels.
- Blood sugar. Stevia may be a helpful sugar alternative for people with diabetes and help maintain healthy blood sugar levels. However, some research suggests that stevia may negatively affect the gut microbiome.
Many people greatly dislike the taste of stevia. As with all foods, taste is subjective. What is loved by some can be hated by others. Stevia has a unique, bitter/sweet taste that reminds some people of liquorice. The aftertaste, in particular, is often cited by people as a reason why they avoid stevia products. The flavor depends on the brand, though, so you may need to experiment to find a type of stevia you like.
While stevia is deemed completely safe by authorities, there is mounting evidence that non-nutritive sweeteners (which include stevia) may cause harm to gut microbiota. Nettleton et al. (2019) found that stevia consumption altered gut microbiota composition in rats over a 12-week period. Now, there are lots of foods that are perfectly safe but can also alter gut microbiota, but if your gut health is of the utmost importance to you, then it is understandable why you would want to avoid non-nutritive sweeteners such as stevia.
Whether you personally class stevia as a natural or artificial sweetener, it is certainly true that it is not as natural as many companies would like you to believe. Nor, in fairness, is it as artificial as many suspect. It represents a middle ground. But whatever you believe, it is understandable that many people dislike stevia for this exact reason.
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It should be pointed out that many people have no problem whatsoever with stevia, but there are a number of people who dislike it. There are usually three reasons behind this: They don’t like the taste, they are concerned about their gut health, or they feel that stevia is too close to an artificial sweetener for their liking.
Erythritol
Erythritol is another low-calorie sweetener. It's a sugar alcohol found naturally in certain fruits. However, powdered erythritol available for purchase is most likely made via an industrial process. Erythritol tastes very much like sugar, although it can have a mild aftertaste.
Erythritol doesn't spike your blood sugar or insulin levels, nor does it affect levels of blood fats like cholesterol or triglycerides. It's absorbed into your body from your intestines, but it's eventually excreted from your urine unchanged. Although it's often better tolerated than other sugar alcohols, it could cause digestive issues, including gas and diarrhea, if you consume too much at a time - especially if it's combined with other types of sugar like fructose. Keep in mind that erythritol is much less likely to cause digestive issues than other sugar alcohols such as xylitol.
Additionally, one study including 264 young adults showed that higher blood levels of erythritol were associated with increased belly fat, which may be due to a genetic predisposition to convert sugar into erythritol. Erythritol has come under fire recently because of a new small study linking it to adverse cardiac events and thrombosis. Eight participants were instructed to drink 30 g of erythritol in water. The increased erythritol blood levels of the participants lingered for days after ingestion.
This study did not necessarily prove erythritol causes heart disease and stroke, only that there is an association between the two. Many aspects of this study were done in vitro and in vivo lab studies, which do not necessarily translate into the same results in humans. More research is needed to confirm these potential side effects of erythritol are a valid concern.
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Xylitol
Xylitol is a sugar alcohol with a sweetness similar to that of sugar. Xylitol appears to have some benefits for dental health, including reducing the risk of cavities and dental decay. According to some animal studies, it may also improve bone density, helping prevent osteoporosis. Furthermore, research shows that xylitol can increase levels of several compounds in the digestive tract to help support your gut microbiome.
Xylitol also doesn't raise blood sugar or insulin levels. However, like other sugar alcohols, it can cause digestive side effects, including abdominal gas and diarrhea, at high doses. Keeping this in mind, it's best to use xylitol in moderation. Finally, if you have a dog at home, keep xylitol out of its reach, as xylitol is highly toxic to dogs. Xylitol is a very popular sweetener. It's a sugar alcohol containing about 2.4 calories per gram and may have some benefits for dental and digestive health. Research in rats suggests it may improve bone density and lower the risk of osteoporosis.
Yacon Syrup
It's harvested from the yacon plant, which grows natively in the Andes in South America. It's very high in fructooligosaccharides, which function as soluble fibers that feed the good bacteria in your intestine. Yacon syrup may prevent constipation and has various benefits due to its high amount of soluble fiber. Don't eat too much at a time, though, as it can cause digestive problems. Yacon syrup is very high in fructooligosaccharides, which feed the good bacteria in your intestines. It may help prevent constipation and promote weight loss.
Monk Fruit
Monk fruit is a type of fruit native to Southeast Asia. It's often used to make a natural sweetener called monk fruit extract. It's free of calories and carbs, and some research suggests it may help support better blood sugar management. Yet, this same research concluded that there's not enough evidence to determine the safety of monk fruit extract as a food additive.
Monk fruit also contains antioxidant compounds known as mogrosides, which studies have shown may reduce markers of inflammation. Although there's limited research on the effects of monk fruit in humans, it's generally considered safe and hasn't been associated with any negative side effects. However, it's important to check the ingredient label when purchasing monk fruit extract, as many products are combined with sugar or other sweeteners, which could negate its potential health benefits. Monk fruit is free of carbs and calories and may help support better blood sugar management. It also contains compounds with anti-inflammatory properties.
Sugary Sweeteners to Avoid
There are several popular sugary sweeteners that health-conscious people often eat instead of sugar, including coconut sugar, molasses, honey, and maple syrup. These really aren't much different from sugar. They may contain slightly smaller amounts of fructose and a tiny amount of nutrients, but your body really won't be able to tell the difference. Furthermore, while these natural sugar substitutes may be a better alternative to regular sugar if used in moderation, they should not be considered a quick fix for your health concerns.
Artificial Sweeteners
Meal replacement shakes don’t just use stevia, though. Many use more traditional artificial sweeteners. Here is a quick breakdown of which artificial sweeteners are commonly used in meal replacement shakes and where they come from.
Sucralose
Sucralose is, by far, the most commonly used artificial sweetener in the meal replacement shake industry. Sucralose is regular sucrose that is enhanced in a lab via chlorination to be 600x sweeter than normal. This allows you to use much smaller amounts to provide the same level of sweetness.
Sugar Alcohols
Sugar alcohols are also popular in meal replacement shakes, but they tend to be unpopular with many people due to their side effects. Many people notice that sugar alcohols such as xylitol and sorbitol can cause upset stomachs, nausea, and bloating.
Aspartame
Aspartame is probably the most well-known artificial sweetener, but it is actually quite rare in meal replacement shake powders. If it is used, it is only used in ready-made shakes. This is because aspartame loses its sweetness when it is exposed to heat.
Rootana: A Stevia-Free Alternative
At Rootana, they don’t have a problem with artificial sweeteners or novel sweeteners such as stevia. They just don’t want them in their formula. They wanted to provide a complete meal replacement shake without stevia or any additives. This provides people with greater choice when it comes to their health and nutrition. If you are trying to improve your gut microbiome, then using a meal replacement shake that does not contain non-nutritive sweeteners and instead contains natural ingredients and ones that are high in fibre is a sensible decision.
Rootana is designed to be as natural as possible. Rootana uses natural coconut sugar to sweeten its shakes instead of artificial sweeteners. Coconut sugar is found in the sap of the coconut tree. When the sap is removed, it is laid out to dry naturally in the sun, where it forms crystals. Coconut sugar is a healthier alternative to regular sugar, as it is a lot less processed and therefore retains more of the vitamins, minerals, and even fibre that can be found in natural sugars. Although we’ve talked about why Rootana does not use stevia, we do not believe that stevia is harmful to you. Rootana was created for people who want to improve your nutrition, and we decided that using natural ingredients such as coconut sugar was preferable to artificial or novel sweeteners.
Rootana is so much more than a stevia-free shake. It is a plant-based, highly nutritious complete meal shake that contains lots of healthy fats, protein, fibre, and low GI carbohydrates. It is designed to help busy people upgrade their nutrition as simply as possible. Rootana is a 400 calorie complete meal, with 27 vitamins and minerals. Many meal shakes are simply too low in calories and too high in protein to be a complete meal, meaning they're little more than a protein shake. With no sweeteners like acesulfame k, aspartame, stevia or sucralose (Splenda), Rootana tastes like real food.
Meal Replacement Shakes: A Convenient Option
As a registered dietitian, I recommend getting most of your nutrition from a well-balanced diet. But a meal replacement shake can be an efficient supplement to help fill in the gaps, especially if you’re a frequent meal skipper. Whether you’re on a weight loss journey, looking for a high-protein meal, or need something on the go after a gym session, meal replacement shakes can be literal lifesavers (and they're way easier than using protein powders!). The best meal replacement shakes provide calories, protein, carbohydrates, and a mixture of vitamins and minerals to mimic what's found in a meal-just crack open a bottle and sip. They're substantial enough to provide you with the energy you need until your next meal. I often recommend them to clients who skip breakfast if they’re not hungry enough to eat.
What to Consider When Choosing a Meal Replacement Shake
However, there are many other factors to consider when choosing the right one for you. If you have diabetes or are watching your carbohydrate intake, choosing one that’s low in carbs and sugar is best. But if you’re active, planning a workout, or replenishing from one, you may want a shake higher in carbs. Calories, protein amount and type, and sweeteners are also worth evaluating.
- Protein type:
- Whey-based: Whey protein is derived from dairy and is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair, immune support, and overall health. The three main forms-concentrate, isolate, and hydrolysate-differ in processing, digestion speed, and lactose content. Whey concentrate is the least processed and contains more fats and carbohydrates, while whey isolate is more refined, lower in fat, and typically better tolerated by those with lactose intolerance. As for hydrolysate, the protein is broken down into smaller peptides for easy digestion.
- Plant-based: Plant-based proteins are sourced from ingredients such as peas, rice, soy, and hemp, which makes them a great option if you’re avoiding animal products. While some single-source plant proteins may lack one or more essential amino acids, blends can offer a complete amino acid profile. Plant proteins are naturally lactose-free and often higher in fiber, so they’re ideal if you’re sensitive to dairy or following a plant-forward diet.
- Amount of protein: While a sedentary adult only needs 0.8 grams of protein per kilogram of body weight for basic functions, you likely need more than that, especially if you’re active or looking to lose weight. Whether you're a recreationally active woman or a competing athlete, you'll want to aim for around 1.2 to 1.6 grams of protein per kilogram of body weight, according to current research and recommendations. Protein helps build and repair muscle, supports the immune system, and is needed for almost all chemical reactions that take place in the body. It also helps you feel fuller and slows your digestion down when you eat meals. A meal replacement shake that provides a quarter of your protein needs, or at least 20 grams per serving, is ideal.
- Calories: If you’re looking for a true meal replacement shake, choose an option with a minimum of 300 to 400 calories. Even then, you may need to supplement it with something else, like a handful of nuts, a piece of fruit, or some veggies and hummus. Remember that a shake with fewer than 200 calories won’t supply your body with enough energy.
- Sweeteners: Some meal replacement shakes have a lower amount of carbohydrates and added sweeteners, while others may contain anywhere from 15 to 30 grams of carbohydrates. Added sugars can range from cane sugar to fructose, but natural sweeteners such as stevia, monk fruit, or allulose are more common. Artificial sweeteners such as sucralose, aspartame, or sugar alcohols like erythritol or sorbitol can also be found, but it's best to limit your intake. They can cause stomach pain, gas, and bloating in people with sensitivities.
Recommended Meal Replacement Shakes
Here are some of the top meal replacement shakes, considering factors like protein type, calorie count, and sweeteners:
Huel Black Edition Ready-to-Drink
- Pros: Provides a complete meal replacement with 400 calories, 35 grams of plant-based protein, and 27 essential vitamins and minerals. Shelf-stable and available in various flavors, including chocolate, iced coffee, and strawberry banana.
- Cons: Contains stevia, which not everyone likes. Sodium content ranges from 310 to 380 mg per bottle, potentially high for those limiting salt. Premium price at $6.04 per bottle ($4.83 with subscription).
- Protein Type: Pea protein and faba bean powder
- Protein Per Serving: 35 grams
- Sweeteners: Coconut sugar and stevia
- Calories: 400
Evolve Plant-Based Protein Shake
- Pros: 20 grams of plant-based protein and 5 grams of fiber per serving. Rich in calcium, iron, zinc, and vitamin B12-key nutrients for plant-based diets. No artificial flavors, colors, or GMOs. More affordable than many ready-to-drink options at $2.79 per bottle.
- Cons: Not high enough in calories to serve as a full meal replacement. Contains added sugar (4 grams from cane sugar). Pea protein is low in the essential amino acid methionine, requiring
- Calories: 140
- Protein Type: Pea
- Protein Per Serving: 20 grams
- Sweeteners: Cane sugar and stevia
Owyn Plant-Based Protein Drink
- Pros: Top nine allergen-free-ideal for sensitive individuals or those with food allergies. 20 to 26 grams of complete plant-based protein. No added sugars. Includes 23 essential vitamins and minerals
- Cons: Under 200 calories per shake, so not suitable as a standalone meal replacement for most people. Fewer flavor options in the high protein line, limiting variety compared to other brands.
- Calories: 180
- Protein Per Serving: 20 grams
- Protein Type: Pea, pumpkin seed, and flax
- Sweeteners: Monk fruit and cane sugar
Koia Plant-Based Protein Shake
- Pros: 20 grams of plant-based protein with a comprehensive amino acid profile. Fun flavor variety, including cacao bean, cold brew coffee, and cinnamon horchata. Is high in fiber.
- Cons: Not high enough in calories to fully replace a meal for most people. Contains added sugar. Cold brew coffee flavor has 100 milligrams of caffeine, which could be too stimulating for some.
- Calories: 180
- Protein Per Serving: 20 grams
- Protein Type: Brown rice, pea, and chickpeas
- Sweeteners: Organic cane sugar and monk fruit
Ka'Chava Superblend Shake
- Pros: Balanced macronutrient profile to support overall nutrition. Provides a complete amino acid profile from yellow pea and brown rice proteins. Creamy and thick.
- Cons: Contains tree nuts (coconut) and sesame. Only 240 calories per serving, which may not be enough to fully replace a meal. Premium price at $4.66 per serving ($3.99 with subscription).
- Calories: 240
- Protein Per Serving: 25 grams
- Protein Type: Pea, brown rice, amaranth, sacha inchi, quinoa
- Sweeteners: Coconut nectar and lo han fruit
Premier Protein Shake
- Pros: Wide variety of flavors-from classic chocolate and vanilla to unique options like cinnamon roll and root beer float. Smooth, creamy texture with a satisfying taste that stands out in the protein shake category. Conveniently portable for on-the-go.
- Cons: Only 160 calories per bottle, so not a complete meal replacement on its own. Contains artificial sweeteners and additives like soybean oil, which may be a concern for ingredient-conscious users. Dairy-based protein is not suitable for those with lactose intolerance or dairy allergies.
- Calories: 160
- Protein Per Serving: 30 grams
- Protein Source: Whey
- Sweeteners: Sucralose
Happy Viking shakes
- Pros: Suitable for various dietary restrictions. Contains probiotics and prebiotics.
- Cons: Some people may not tolerate sugar alcohol
- Calories: 140-160 kcals
- Protein Per Serving: 20 grams
- Sweeteners: Erythritol, cane sugar
Kate Farms shakes
- Pros: Free from top nine allergens. Contains organic, plant-based ingredients.
- Cons: Higher in added sugars
- Calories: 330 calories
- Protein per serving: 16 grams
- Sweeteners: Agave syrup
OWYN (Only What You Need) meal replacement shakes
- Pros: Budget-friendly. No added sugars.
- Cons: Some people may not enjoy the taste of monk fruit
- Calories: 180 kcals
- Protein per serving: 26 grams
- Sweeteners: Monk fruit
Meal Replacement Shakes vs. Protein Shakes
While the terms “meal replacement” and “protein shake” are often used interchangeably, they serve different purposes. A meal replacement is designed to provide a more balanced nutritional profile, which includes protein, carbohydrates, fat, and fiber, to mimic the makeup of a full meal. Many also contain added vitamins and minerals, either from fortified nutrients or whole-food ingredients, to help fill dietary gaps. Due to this, meal replacements are often marketed for weight management, on-the-go convenience, or situations where preparing a full meal is impractical.
On the other hand, protein shakes are generally formulated with protein as the primary focus. They may contain little to no fat, carbs, or micronutrients (vitamins and minerals). The primary role of a protein shake is to support muscle recovery, enhance athletic performance, or simply boost daily protein intake rather than replacing a meal. While both can be used strategically, the key difference lies in balance: Meal replacements aim to stand in for a full meal, while protein shakes are better thought of as a supplement.
Do Meal Replacement Shakes Actually Help With Weight Loss?
Meal replacement shakes can support weight loss when used strategically, but they aren’t a magic fix. Research shows that structured meal replacement plans can be effective in reducing calorie intake, promoting portion control, and maintaining nutritional adequacy during weight loss. A recent research review found that individuals using meal replacements as part of a calorie-controlled diet lost more weight than those following conventional diets without meal replacements. It’s thought that because these shakes provide a set number of calories and relatively balanced nutrients, they make it easier to stick to a calorie deficit without the guesswork that goes into meal prep.
That said, success depends on how meal replacement shakes are used. Registered dietitians, including myself, routinely caution that meal replacement shakes are most effective as a short-term or partial substitute, such as swapping one meal a day, rather than replacing all meals indefinitely. Long-term weight management is more sustainable when meal replacements are paired with whole foods, healthy eating habits, behavior, and lifestyle changes. They can be a helpful tool for jump-starting weight loss or managing busy schedules, but they should be part of a broader, balanced approach rather than the sole solution.
Making Your Own Meal Replacement Shakes
Yes, you can make your own meal replacement shakes at home. Doing so gives you complete control over ingredients, flavors, and nutrient balance. A homemade shake can include a mix of protein (such as whey, pea, or soy), healthy fats (like avocado, nut butters, or seeds), carbohydrates (like oats, fruits, or vegetables), and fiber to create a balanced meal. Adding a source of vitamins and minerals, either through whole foods like leafy greens or a powdered supplement, can help cover specific nutritional gaps.
When properly balanced, homemade meal replacements may offer comparable nutrient profiles to commercial products while avoiding added sugars, fillers, and artificial ingredients. However, making your own meal replacement shakes requires careful attention to portion sizes and nutrient ratios to ensure you’re meeting your dietary needs. Unlike commercially prepared shakes, homemade versions lack a standardized label, so it’s easy to under- or overestimate calories, protein, or micronutrients.
It’s recommended to consult a registered dietitian when creating any type of meal replacement to ensure it truly functions as a balanced meal. Done right, homemade shakes can be a convenient, cost-effective, and customizable option for weight management or meal prep. But again, they’re best used to replace one meal a day rather than your entire daily intake. Using them this way helps you manage calories and nutrition without relying solely on shakes, ensuring you still get the variety and balance of whole foods necessary for long-term health.
Downsides of Meal Replacement Shakes
Meal replacement shakes are undeniably convenient, but relying on them too frequently may lead to notable drawbacks. One major concern is their lack of variety - shakes can limit…
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