Ensure is a nutritional drink that is marketed as a meal replacement or supplement for people who need extra calories, protein, vitamins and minerals. It comes in various flavors and can be purchased in liquid or powder form. Ensure is made by Abbott Nutrition and is intended to provide complete, balanced nutrition for people at risk of malnutrition or those recovering from an illness. While Ensure can provide helpful nutrition, it does have some potential downsides to be aware of.
High Sugar Content
One of the main negatives of Ensure is that it is high in sugar. A single 8 fl oz serving of Ensure Complete Nutrition Shake contains 18-19 grams of sugar. The American Heart Association recommends limiting added sugar intake to no more than 25 grams per day for women and 36 grams per day for men. This means one serving of Ensure could provide the majority of your recommended daily sugar intake. Consuming excess added sugars has been linked to obesity, diabetes, heart disease and more. Those who need to closely monitor their sugar intake should be cautious with drinking Ensure frequently.
Low in Fiber
Another downside of Ensure is that it is relatively low in dietary fiber, containing only 1-3 grams per serving. The recommended daily fiber intake for adults is 25-38 grams. Fiber provides many health benefits including improved digestion, heart health, stabilizing blood sugar levels, weight management and more. The lack of fiber in Ensure means it may not optimally promote digestive health or help you feel full compared to whole foods like fruits, vegetables, whole grains, beans and lentils.
May Cause Digestive Issues
Since Ensure is a liquid, concentrated source of calories and nutrients, some people report digestive issues like bloating, gas or diarrhea after drinking it, especially if they consume a lot of Ensure. The high sugar content can also cause gas and bloating issues for some. If you experience discomfort, consider switching to a version of Ensure with fiber which may be easier to digest. But overall, getting nutrition from solid foods is better for digestive health.
Contains Artificial Ingredients
Ensure contains several artificial ingredients to improve the taste, texture and shelf life. This includes artificial flavors, soy lecithin, carrageenan and sucralose artificial sweetener. While these additives are approved as safe by the FDA, some people prefer to avoid artificial additives as much as possible. Those with food sensitivities may also react poorly to ingredients like carrageenan.
May Interact with Medications
Ensure provides concentrated amounts of vitamins and minerals. This can potentially interact with some medications if consumed in excess. For example, Ensure provides 800-1000 IU of vitamin D per serving. Consuming additional supplements with vitamin D may lead to excessive intake. Ensure also contains 150-350mg of calcium per serving. Too much calcium can interfere with medications like certain antibiotics and iron supplements. Speak to your doctor about potential interactions before regularly drinking Ensure with medications.
High in Omega-6 Fatty Acids
Ensure does contain some healthy fats, but is relatively high in omega-6 fatty acids like linoleic acid from soybean oil. Many experts recommend increasing intake of anti-inflammatory omega-3 fats from foods like fish, walnuts and flaxseeds. Consuming too many omega-6s without balancing omega-3s may promote inflammation. Modifying Ensure shakes by adding ground flaxseed or nut butters can help improve the omega-3 content.
Contains Milk Ingredients
Ensure contains milk ingredients like milk protein concentrate and calcium caseinate. This means Ensure is not suitable for people with milk allergies or sensitivities. There are some plant-based alternatives available, like Ensure Plant-Based Protein shakes which are made without milk ingredients. However, these options still contain artificial sweeteners and ingredients. Those with multiple food restrictions may struggle to find an Ensure product that meets all their dietary needs. Making homemade shakes with real food ingredients may be better for people with many food sensitivities.
High in Calories
A major benefit of Ensure is that it provides concentrated calories and nutrition. However, this can also be a downside for some people. If you need to restrict calories for weight loss or control blood sugar, drinking high-calorie shakes like Ensure can sabotage your goals. Ensure Complete Nutrition shakes provide 350-360 calories per 8 oz serving. Consuming multiple servings per day could easily add excess calories without making you feel very full due to the liquid form. People prescribed Ensure for weight gain need to use caution to avoid unwanted excess weight gain.
Expensive Compared to Real Food
Ensure is a convenient nutrition supplement, but it is also expensive compared to real food options. Ensure typically costs $1-3 per bottle depending on the specific product, flavor and package size. Buying Ensure regularly can get very costly, especially if you rely on it as your sole source of nutrition. Comparatively, you could make smoothies and shakes at home with ingredients like milk, bananas, peanut butter and protein powder for a much lower cost per serving. Real food is also healthier and more satisfying for most people.
Not Necessarily Superior to Real Food
While Ensure is designed to provide complete, balanced nutrition, it is not necessarily better than eating regular foods. When made with nutritious ingredients, real food smoothies and shakes can provide just as many calories, protein and vitamins as Ensure. Whole foods also provide more health benefits like fiber, antioxidants and healthy fats. For people who can meet their nutrition needs with regular foods, Ensure may be unnecessary or provide no added value. Many people use Ensure more for convenience than superior nutrition.
Contains Genetically Modified Ingredients
For those wishing to avoid genetically modified organisms (GMOs), Ensure is not the best choice. According to the Ensure website, many of their product ingredients are genetically modified. This includes corn maltodextrin, soy protein isolate, corn syrup solids, canola oil, sugar and more. Those following a non-GMO diet will want to avoid drinking Ensure. There are limited alternative supplemental shakes that are verified non-GMO. Again, making homemade shakes with certified organic, non-GMO ingredients is the best option for avoiding GMOs.
High in Oxalates
Ensure contains ingredients that are high in oxalates, like cocoa powder and soy protein isolate. Oxalates are compounds found naturally in some foods that can contribute to kidney stone development in susceptible people. If you’ve had kidney stones in the past or are at high risk, your doctor may recommend restricting dietary oxalates. Consuming Ensure shakes regularly could potentially increase your intake of oxalates. Homemade shakes made with lower oxalate foods like berries and greens are a better choice for kidney stone prevention.
Not Suitable as a Sole Food Source
It’s important to note that nutritional shakes like Ensure are designed to supplement a healthy diet, not completely replace normal food intake. Only consuming shakes like Ensure long term is not recommended or healthy. You miss out on the many beneficial nutrients and fiber naturally found in whole foods. Fiber is especially important for digestive and heart health. For long term use, it’s best to drink Ensure in combination with a balanced diet of solid foods like fruits, vegetables, whole grains, lean proteins, dairy and healthy fats.
May Cause Food Sensitivities
Since Ensure contains concentrated amounts of ingredients like milk, soy and whey protein, this may cause new food sensitivities to develop over time in some people. Your body can start to react negatively and produce antibodies against foods you consume too frequently. Rotating different protein sources and taking breaks from Ensure can help prevent this. People who need to use nutritional supplements long term do best rotating between a few different products and incorporating real food as well.
Not Sustainable for Long Term Use
Drinking shakes like Ensure is fine for short term use while recovering from illness or surgery when solid food intake is limited. However, Ensure is ultimately processed food in liquid form and is not the healthiest or most sustainable option for meeting long term nutrition needs. As much as possible, it’s best get your daily nutrition from minimally processed whole foods that provide more nutritional benefits and health promoting properties. Relying primarily on Ensure long term may lead to potential nutrient deficiencies or imbalances.
Lacks Appetite Stimulating Properties
A major downside of Ensure and nutritional shakes is that they lack solid food properties that stimulate appetite centers in the brain. Research shows that nutrients in liquid form are less satisfying that the same nutrients consumed in solid foods. This means drinking Ensure may provide calories and protein without actually making you feel full. By contrast, eating an apple provides hunger busting fiber, chewing satisfaction and volume to help curb hunger. Ensure’s lack of appetite stimulating properties could sabotage weight loss efforts.
May Contain BPA
Some Ensure products come packaged in containers lined with BPA or bisphenol-A. BPA is an industrial chemical used in plastic packaging that may disrupt normal hormone function in the body when consumed. Exposure to BPA, especially in children, has been associated with problems like hyperactivity, aggression and developmental issues. While many companies have phased out BPA, some Ensure products may still contain it. Choosing powdered variations packaged in non-BPA containers can eliminate this, but check labels to be sure.
Not Kid-Friendly
For children that need to supplement their diet, Ensure is likely not the best option. The high sugar content, artificial ingredients and lack of whole food nutrition don’t support optimal growth and development in kids. There are healthier pediatric nutritional supplements without all the processed additives. For picky eaters, focusing on transitioning to solid, minimally processed real foods is ideal. Check with your pediatrician before giving Ensure to children regularly.
May Cause Allergic Reactions
Since Ensure contains many ingredients, allergies or sensitivities are possible in some people, especially with frequent use. Potential allergens include milk protein, soy, corn, wheat, fish oil and carrageenan. If you experience hives, swelling, breathing issues or other symptoms of anaphylaxis after consuming Ensure, seek medical care immediately and discontinue use. Milder allergic reactions like upset stomach, rashes or stuffy nose may also occur. Those with multiple food allergies should use caution with Ensure.
Limited Flavor Options
Ensure comes in only 8-10 different flavor varieties, with most having a somewhat artificial, overly sweet taste according to reviews. For people who rely on Ensure as their sole nutrition source, the limited flavor options result in taste fatigue and food boredom very quickly. By contrast, you can customize smoothies and shakes at home with endless combinations of real food ingredients. Expanding Ensure’s flavors could improve enjoyment and compliance for people prescribed it long term.
May Not Support Dietary Restrictions
In addition to a lack of dairy-free and non-GMO options, Ensure is also not suitable for diets like gluten-free, vegetarian/vegan, halal, kosher or low FODMAP. Ensure Simply Complete shakes are gluten-free, but contain milk ingredients. Plant-based Ensure has no animal products but does contain genetically engineered soy. Those with multiple dietary restrictions or preferences would likely need to avoid Ensure altogether. Making your own shakes tailored to your diet is a better option.
Conclusion
In summary, potential downsides of Ensure nutritional shakes include:
– High in sugar and low in fiber
– May cause digestive issues
– Contains artificial ingredients
– Can interact with some medications
– Unbalanced ratio of omega-6 to omega-3 fats
– Not suitable for people with milk allergies
– Expensive compared to real food options
– Not necessarily superior or healthier than a balanced diet
– Contains GMOs
– High in oxalates
– Not recommended as a sole food source long term
– Lacks solid food properties that stimulate appetite
– May contain BPA
– Not optimal for children
– Can trigger allergic reactions in some
– Limited flavor options lead to taste fatigue
– May not accommodate many dietary restrictions
While Ensure can provide a source of quick and convenient nutrition, it does come with some potential health and dietary downsides to keep in mind. In many cases, real food smoothies and shakes may provide a healthier, more sustainable option long term. But for short term nutrition supplementation, Ensure may be helpful under medical supervision. As with any supplement, moderation is key and Ensure should be used to complement an overall healthy diet, not replace normal food intake. Consult your healthcare provider to see if Ensure is appropriate for your individual nutritional needs.