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Meal substitutes (meal replacements) are any food eaten or taken as a replacement for a meal or part of a meal. They are a pre-packaged food (drink, bar, soup, powder) with a defined amount of calories and nutrients. Most offer between 50 and 200 calories. Although some products have more than 400 calories. The fat content ranges from 10% to 50% of calories and the protein content varies from 9 to 32 grams. 

These products can replace a meal or be the only source of nutrition. They are consumed up to five or six times a day. The first of these drinks on the market was Metrecal of Mead Johnson & Company in the 1960s. Then in 1973 came Ensure of the company Abbott™. At that time, Ensure It was marketed as a supplement to a nutrient-poor diet. 

The categories of these products are very diverse. For example, you can choose between high protein, high or limited in calories, with or without fiber, with artificial sweeteners, probiotics, enzymes, as well as vegan and organic.

They also have a wide variety of flavors including cinnamon, peanut, ginger, coconut, coffee, caramel, mint, pina colada, among others. In addition, they are designed for various purposes. For example, for weight loss, muscle gain, increased nutrient intake, blood sugar control, and gut health.

Advantages

These products offer a pre-measured amount of food with specific levels of calories and nutrients. This benefit eliminates the need to weigh, measure, or estimate food portion sizes. They are easy to transport, no preparation or cleaning is required, and some do not require refrigeration. 

Some research suggests that the monotony of consuming the same meal substitute with a similar texture every day leads to "sensory-specific satiety." That is, it causes a decrease in the pleasure of tasting, smelling or eating food until you are full or satisfied. The result of this "monotony" is reduced appetite and lower calorie consumption. 

They are convenient and easy to use. For people who have been obsessed with food for a long time, these products can work, removing the burden of deciding what to eat. These products help increase nutrient intake when your appetite is low, when you are recovering from an illness, when you have difficulty swallowing, or when the goal is to gain weight. 

Disadvantages

Many of these products do not provide the phytochemicals found in plant-based foods. Additionally, for some people, the transition to real food can be especially difficult. In some cases, they may have fears about recommitting to real foods. 

A fundamental aspect of long-term weight control is learning how to eat. If the person does not "learn to eat healthy" problems can arise when they return to eating real foods. 

For some, the monotonous taste and texture of these products can be a negative aspect. Those that contain sugar alcohols, can cause bloating and diarrhea in some people. Also, those that contain artificial sweeteners can be a deal breaker for some consumers. Additionally, they can be expensive, depending on how many are consumed daily. Although buying them in packages or boxes usually reduces the cost. 

Investigation

Evidence shows that meal replacements, compared to standard low-calorie diets, result in greater weight loss, people have better compliance, provide adequate intake of essential nutrients, have greater user satisfaction, and lower rates of of abandonment.

Studies have shown that the use of meal replacements in patients with type 2 diabetes results in greater weight loss compared to individualized diet plans. Also, reduce the use of diabetes medications.

The length of time you should spend consuming these products varies from person to person and depends on the established objectives. Some experts recommend consuming them for four to six weeks, evaluating how your health is and going from there.

Final comments

When it comes to nutrition, these products should not replace all meals permanently. Nor should they replace the consumption of whole grain cereals, fruits and vegetables, as they are unique sources of antioxidants and bioavailable phytochemicals.

What is desirable for better nutrition is to develop a dietary plan based only on real foods. However, the final decision should be based on your preferences, strategies that fit your lifestyle and help you achieve your health goals. 

Carmen M. Pérez Velázquez