Protein shakes quell hunger pangs, with differing results

Ever get so hungry you could gnaw your way through the refrigerator door? Maybe you need more protein in your diet.

Protein is the nutrient that tells the brain you’ve had enough to eat, said Dr. Michael Tamber, an endocrinologist at The Everett Clinic.

Some protein-rich shakes can even help you lose weight when used as meal replacements, but many are laden with calories and sugar.

The ideal protein shake contains between 100 and 150 calories, at least 10 grams of protein and no more than 2 grams of fat, he said.

Sugar should be low, which he defined as less than a few grams. Artificial sweeteners and sugar alcohols used for flavorings, such as sorbitol, are both fine.

We compared three popular protein shakes. All the nutritional value is based on the mix alone. Not surprisingly, all three taste better blended with cold milk. Eight ounces of skim milk adds 90 calories and 8 grams of protein.

Reporter Debra Smith: 425-339-3197 or dsmith@heraldnet.com

Shaking it up?

Tamber typically recommends a shake for breakfast and lunch, and protein bars for snacks midmorning and midafternoon.

Eat a sensible dinner with a lean protein and vegetables. Keep “white” carbohydrates, such as rice and potatoes, to a minimum. Avoid calorie-laden juice, sodas and blended coffee drinks, or nuts and full-fat cheese.

Snack on vegetables and lean proteins.

GNC Designer Whey

Sold at GNC stories, Designer Whey is marketed to athletes who want to gain lean mass and lose fat. It comes in a mammoth 2.1-pound container. Because it’s 97 percent lactose-free, it’s suitable for most people with lactose intolerance. It mixes easily with a spoon; no blender is needed, according to the directions.

Nutrition: The product contains 100 calories, 2 grams of fat, no fiber and 18 grams of protein per serving when mixed as directed.

Flavors: The product comes in chocolate and French vanilla. We tested the chocolate.

Cost: $34.99 for a 2.1-pound container; 87 cents a serving.

Taste: Let’s face it, none of these are going to taste like malted milk. Designer Whey tastes like a glass of not-too-sweet chocolate milk.

What the doctor says: It’s low in calories, fat and sugar, and almost entirely made up of protein. This product would work as a meal replacement. However, little evidence exists to suggest that this product builds muscles more effectively than similar products, he said.

Kashi GoLean Energy Shake Mix

This mix is designed to satisfy hunger.

Nutrition: The mix, with 23 grams of protein and 7 grams of fiber, contains only half a gram of fat. It’s also loaded with 220 calories and 23 grams of sugar per serving when mixed as directed.

Flavors: It comes in vanilla and chocolate; we tested the vanilla.

Cost: $7.99 for a 14.8-ounce canister; $1.14 a serving.

Taste: Whirred up in a blender with some milk and ice, this is the yummiest of the bunch, probably because of all that glorious sugar. However, this stuff becomes gloppy and grainy when shaken rather than blended.

What the doctor says: Very high in sugar and fairly high in calories. This product contains a lot of protein, but it’s not among his first choices for meal replacement.

SlimFast Optima

This product is aimed at dieters, and it claims to control hunger “up to four hours.”

Nutrition: The mix contains 110 calories, 3 grams of fat, 5 grams of fiber and 2 grams of protein per serving when mixed as directed.

Flavors: It comes in various flavors; we tested the milk chocolate.

Cost: $9.85 for 12.83 ounces; 70 cents a serving.

Taste: True chocoholics won’t find anything here to write home about, but this shake offers a pleasant enough chocolate taste, even mixed with water. Shaken or stirred, the mixture comes out smoother than the other two.

What the doctor says: This product has been the subject of many studies and research does show people have some success losing weight with it. The protein content, however, is low. People who choose to use this product should make sure they get plenty of lean protein from other sources, such as fish or poultry.