The difference between healthy and unhealthy meal replacement shakes


Key points

  • Most meal replacement shakes contain too much protein.
  • Many meal replacement shakes contain too many carbohydrates (sugars and starches).
  • Most meal replacement shakes contain too few healthy fats.
  • BENJA has a healthy ratio of proteinscarbohydrates and fatswhich is similar to vintage healthy diets, such as the Mediterranean diet.

The ratios in BENJA and the Mediterranean diet differ substantially from standard meal replacement shakes, and from the typical unhealthy Western diet.
Many meal replacement shakes contain too many proteins. They also contain too many carbohydrates (sugars and starches) and too little healthy fats.
In the typical Western diet, the average ratio of macronutrients is as follows:

  • Carbohydrates (sugars and starches): 50% (and up to 70%)
  • Fats: 35%
  • Proteins: 15%
Healthy diets, such as the classic Mediterranean diet, contain fewer carbohydrates, less (animal) proteins and more (healthy) fats:

  • Carbohydrates (sugars and starches): 45% (instead of 60%)
  • Fats: 45% (instead of 35%)
  • Proteins: 10% (instead of 15%)
Many meal replacement shakes contain very different proportions. An example of one meal replacement, which we do not mention by name, contains the following macronutrient ratio:

  • Carbohydrates (sugars and starches): 60% (instead of 45%)
  • Fats: 15% (instead of 45 %)
  • Proteins: 25% (instead of 10%)
The ratio in BENJA on the other hand is as follows:

  • Carbohydrates (sugars and starches): 44%
  • Fats: 44%
  • Proteins: 12%
This is in line with the healthy, classic Mediterranean diet, and with scientific studies showing to ideal macronutrient ratio for a long, healthy life.

BENJA and the Mediterranean diet contain more healthy fats, less carbohydrates (sugars and starch) and fewer proteins than the typical Western diet, and certainly compared with the average meal replacement shake.
Moreover, all proteins in BENJA are of a plant origin – and therefore not of animal-based. Many governments recommend eating more vegetable protein than animal protein because it is healthier.
A good meal replacement shake should have a good ratio of macronutrients. Unfortunately, this is not the case for almost all meal replacement shakes existing today.
BENJA however has put together the right amount of carbohydrates, fats and proteins, to achieve an as healthy as possible ratio.
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