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Why Drinking Protein Shakes May Be Ruining Your Diet: Science Explained

Why Drinking Protein Shakes May Be Ruining Your Diet: Science Explained

In our fast-paced world, it’s tempting to grab a quick smoothie or shake as a meal replacement. But after years of relying on protein shakes, I found myself constantly feeling hungry soon after finishing them. The solution? Meals that you eat, not drink. 

Let’s dive into why foods eaten with a spoon—rather than a strawcan keep you more satisfied, improve your digestion, and support long-term wellness.

1. Solid Meals Keep You Fuller for Longer

Did you know that eating solid meals can help you feel full for longer than drinking liquids? When you chew food, your body releases hormones like ghrelin and peptide YY (PYY) that tell your brain you’re satisfied. Liquid meals tend to move through your stomach faster, leading to hunger creeping back sooner than you’d expect.

After experiencing this myself with countless protein shakes, I realized the importance of eating, rather than drinking my meals, which activates these fullness signals and keeps you nourished. 

2. Better Blood Sugar Control

One of the downsides of liquid meals is how quickly they can spike your blood sugar. Liquids are absorbed faster than solid foods, which can cause sudden blood sugar spikes and crashes, leaving you feeling tired and craving more food. Solid meals, especially those high in fiber and protein, are digested more slowly, providing steady energy throughout the day.

3. Improved Digestion

When you chew your food, you start the digestion process right in your mouth. The act of chewing activates enzymes in your saliva that begin breaking down carbohydrates before they even reach your stomach. When you drink your meals, this vital step is skipped, which can make digestion more difficult.

4. More Satisfying Eating Experience

Eating isn’t just about fueling your body—it’s also about enjoying the experience. Studies show that solid meals activate the brain’s reward centers, providing a sense of satisfaction and reducing post-meal cravings. When you take the time to eat with a spoon, rather than gulp down a drink, you’re more mindful of what you’re eating and more likely to feel satisfied afterward.

5. Better Gut Health

Solid meals, especially those rich in fiber, are great for supporting gut health. Fiber feeds beneficial bacteria in your gut, promoting healthy digestion and preventing issues like bloating or discomfort. Liquid meals, on the other hand, often lack this essential fiber, leaving your gut undernourished.

Conclusion: Spoonable Meals for Lasting Nourishment

Whether you're looking to stay full, balance your blood sugar, or simply enjoy a more satisfying meal experience, the science is clear—eating with a spoon is better than drinking your meals. That’s why I created Nourish, a spoonable, superfood-packed meal replacement designed to fuel your body and keep you nourished all day long.


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References

  1. Cassady, B. A., Considine, R. V., & Mattes, R. D. (2012). Beverage consumption, appetite, and energy intake: What did you expect? Physiology & Behavior, 105(1), 42-48. DOI: 10.1016/j.physbeh.2011.05.010
  2. Flood-Obbagy, J. E., & Rolls, B. J. (2009). The effect of fruit in different forms on energy intake and satiety at a meal. American Journal of Clinical Nutrition, 89(2), 480-485. DOI: 10.3945/ajcn.2008.26689
  3. Forde, C. G., van Kuijk, N., Thaler, T., et al. (2013). Texture and savoury taste influences on food intake in a realistic hot lunchtime meal. Appetite, 60, 180-186. DOI: 10.1016/j.appet.2012.09.026
  4. Weijzen, P. L., Smeets, P. A., & de Graaf, C. (2009). Sip or chew? Effect of oral stimulation on bite size and intake and its effects on satiation. Appetite, 53(3), 360-366. DOI: 10.1016/j.appet.2009.07.014
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