Meal replacement sales tend to spike around festive periods in Singapore, sellers say. PHOTO PEXELS
SINGAPORE – When Madam Thanaletchmi Krishnan was in her 20s, she tried drinking meal replacement shakes for a few months to lose weight. These were commercially available products that her friends were consuming as well.
It did not work, says the receptionist, now 37 years old. “I didn’t feel any different. Maybe because I was also eating junk food during that time.”
Madam Thanaletchmi currently drinks her dinner in the form of a meal replacement shake recommended by a dietitian from Singapore General Hospital. She is 1.65m tall and weighs 80kg. At her heaviest, she was 135kg.
After gastric sleeve surgery in 2021 to reduce the size of her stomach, she can ingest only small amounts of food. Her diet is overseen by medical experts to ensure she is getting good nutrition while also maintaining her weight.
“I stay disciplined now. It helps a lot to have the doctor monitor my weight and a dietitian to talk to about meal replacements,” she says.
Commercial meal replacements are in demand. These products range from ready-to-eat liquids to bars to powders that can be added to water, mixed and drunk. The nutrients and calories for each serving are listed on the packaging.
Health and beauty chain Watsons Singapore sees sales rise every year, with a 20 per cent spike in demand in 2024, compared with 2023.
Consumers are increasingly hungry for protein-packed products and different flavours, say producers of meal replacements such as LAC, Herbalife and home-grown Sustyfoods.
Herbalife launched a new plant-protein shake in 2023, in response to rising demand. Within the past year, Sustyfoods – formerly Sustenance – also launched a tomato soup meal replacement to meet consumer demand for savoury flavours.
Other food brands are entering the market too, such as fibro, which specialises in dietary supplements for fibre. It launched a series of oat bowl packs in June.
Why are meal replacements so popular?
LAC, Herbalife and Sustyfoods all see cyclical spikes around festive seasons like Christmas or New Year, which spokesmen attribute to customers trying to make up for overeating.
The LAC spokesman adds: “Additionally, during pre- and post-wedding seasons, typically around the August to September period, we see a spike in sales as people seek convenient and nutritious meal options to either maintain or lose weight for their big day.”
Also, the Sustyfoods spokesman says: “Since the Covid-19 pandemic, we noticed that customers are more aware about health and fitness, and place a bigger emphasis on eating healthy.”
Customers are keen on calorie control and products with more fibre and protein.
Healthcare professionals say if you are short on time or trying to hit a calorie or nutrient goal, meal replacements might appeal.
Ms Tan Ai Shan, principal dietitian (clinical) at Singapore General Hospital’s department of dietetics, says meal replacements save time on food preparation, eating and clearing up after. These products also take a mental load off, when one is trying to stay within a calorie goal for weight loss.
“For someone with a weight-loss goal, consuming a meal replacement shake may be easier than going to a hawker centre and making decisions on what to eat for lunch,” she says.
However, there is a downside. Dr Melvin Look, a consultant surgeon in gastrointestinal, laparoscopic and obesity surgery, says: “Unfortunately, meal replacements are seldom able to provide the sensation of fullness and satiety that comes with a proper healthy meal.”
The director of private practice PanAsia Surgery adds: “Many people also find meal replacements tasteless and make them crave unhealthy food even more.”
Here are four things that experts want you to know about meal replacements.
Know the difference
There are a number of products on the market that can be seen as meal replacements, but these differ from dietary supplements or energy bars.
Ms Tan says meal replacements are products intended as complete meals, with all the basic nutrients and calories considered important for daily needs. The products are usually 200 to 250 calories a serving, with up to half of those calories coming from protein.
Fibre supplements are meant to add fibre to the diet, while energy bars are often calorie-dense. Neither should be consumed as an alternative to full meals, she adds.
Not suitable for all
Meal replacements can be dangerous for people with certain health conditions or dietary needs.
Dr Jonathan Chong, general practitioner at DTAP Clinic @ Novena, recommends consulting a doctor or dietitian before use.
Meal replacements are often unsuitable for children, or women who are pregnant or breastfeeding.
Also, people with diabetes may need to have their medications adjusted before starting on lower-calorie meal replacement options. He adds: “The reduced caloric intake can potentially trigger episodes of low blood sugar or hypoglycaemia.”
Read the packaging
Look at all the ingredients before choosing a meal replacement, experts say. Do not focus merely on calories. Some products may be high in sugar, while others may not have enough calories or protein to substitute for a meal.
Dr Look says: “Look for products with a good balance that also contain micronutrients such as vitamins, minerals and trace elements. Fibre is also often lacking in meal replacements, so you should compensate for this with more vegetable and fruit in your normal meals.”
Ms Tan also says to look out for allergens. “Some individuals may not tolerate meal replacement products that contain lactose or are formulated with sugar alcohols. The most common side effects are bloating, cramps and diarrhoea.”
Seek expert advice first
Meal replacements can be a convenient option for the time-starved or help with weight loss when limited to replacing one or two meals a day.
However, it is always best to seek advice from a doctor or dietitian first.
Dr Chong says some meal replacement options may not have enough vitamins, minerals or other nutrients the body requires for optimal health. “This may result in nutritional deficiencies, especially if such meal replacements are used as the sole source of nutrition over an extended period of time.”
Weight-loss specialists may sometimes recommend a very low calorie diet, in which a person consumes only meal replacements for a period of time. However, this must be done under medical supervision and monitoring.
Dr Look says: “This is essentially a semi-starvation diet. If consumers do this on their own, they may run into complications such as dehydration and electrolyte imbalance.”
In addition, says Ms Tan, this is only a short-term fix and not a way of life. “Meal replacements take the fun and pleasure out of eating for some people,” she says. “A crucial part of weight management is learning about good nutrition for life, which is an essential aspect of a healthy lifestyle.”
Madam Thanaletchmi Krishnan, 37, drinks a meal replacement
shake for dinner on medical advice. PHOTO: COURTESY OF
THANALETCHMI KRISHNAN
Madam Thanaletchmi, who is married to her childhood sweetheart, a forklift team lead, does not deny herself her favourite foods. On weekends, she enjoys bubble tea. She also finds ways to exercise, such as walking more and playing with her three sons aged five to eight.
“I eat in moderation, nothing is off-limits,” she says.
She thinks that the reason she failed to lose weight on meal replacements in her 20s is because she did not have medically trained experts backing her up, checking on her weight and advising her on lifestyle changes.
“Doctors want the best for their patients and they are upfront,” she says. “Dietitians will help you adjust how much you need to eat. They are the best people to advise you.”
