Ensure is a nutritional drink that can be beneficial for some people when consumed regularly, but too much of it may also have downsides. Here is a look at what could happen if you drink Ensure every day:
Potential Benefits
Ensure is designed to provide balanced nutrition in an easy-to-drink formula. Here are some potential benefits of drinking it daily:
- Weight gain – Ensure provides 350-400 calories per serving. Consuming one or more per day can help increase caloric intake to promote weight gain if needed.
- Muscle gain/maintenance – Ensure contains protein to help build and maintain muscle mass.
- Satiety – The protein and fat in Ensure can help you feel fuller for longer between meals.
- Healing – Ensure can provide nutrition when illness or surgery make eating solid foods difficult.
- General nutrition – Ensure contains vitamins, minerals, protein, carbohydrates, and fat to help meet daily nutritional needs.
Potential Downsides
Drinking too much Ensure could also have some potential downsides such as:
- Weight gain – Ensure is calorie-dense, so consuming too much can lead to unwanted weight gain if your calorie needs are exceeded.
- Nutritional imbalances – Relying too heavily on Ensure could lead to deficiencies or excesses of some nutrients if your overall diet is not balanced.
- Blood sugar spikes – Ensure has sugars and carbohydrates that can spike blood sugar levels, especially problematic for diabetics.
- Gas and bloating – Some people may experience gastrointestinal discomfort from the ingredients in Ensure.
- Interacts with medications – Ensure can interact with some medications. Consult your doctor.
Nutritional Content of Ensure
Here is an overview of the key nutrients provided in one 8 fl oz serving (237 mL) of Ensure Original nutritional shake:
Nutrient | Amount |
---|---|
Calories | 250 |
Total Fat | 8 g |
Saturated Fat | 1.5 g |
Cholesterol | 5 mg |
Sodium | 200 mg |
Total Carbohydrate | 40 g |
Dietary Fiber | Less than 1 g |
Total Sugars | 24 g |
Added Sugars | 24 g |
Protein | 9 g |
Calcium | 250 mg |
Iron | 4 mg |
Potassium | 300 mg |
As you can see, Ensure provides a mix of macronutrients like protein, carbs, and fat as well as crucial micronutrients like calcium, iron, and potassium. Consuming Ensure daily can help provide a balanced intake of these nutrients.
Weight Gain
One of the main reasons people drink Ensure is to gain weight. Here is how drinking Ensure daily may contribute to weight gain:
Calorie Surplus
Each 8 oz serving of Ensure Original contains 250 calories. Consuming multiple servings per day can significantly increase your total calorie intake. If your calorie intake exceeds the calories you burn, you will be in a calorie surplus which leads to weight gain over time.
Carbohydrates and Protein for Building Mass
Ensure contains both carbs and protein, which provide the building blocks for adding weight. Carbs help replenish glycogen stores to fuel your muscles. The protein provides amino acids that help build and maintain muscle tissue.
Fat for Energy Storage
Ensure also contains fat, which plays key roles in the body like storing energy, insulating organs, and helping the absorption of fat-soluble vitamins. The fat content in Ensure contributes calories and helps promote weight gain.
However, keep in mind that consuming too many calories from any source can lead to unhealthy weight gain over time. Ensure should be consumed in moderation as part of a balanced diet tailored to your individual needs.
Muscle Gain and Maintenance
Regularly drinking Ensure can also help support muscle gain and maintenance. Here’s why:
High Quality Protein
Each 8 oz serving of Ensure contains 9g of protein. Consuming adequate protein provides amino acids that help stimulate muscle protein synthesis – the process of building new muscle tissue. Ensure provides high quality, complete proteins to support muscle growth.
Carbohydrates
Ensure contains carbohydrates that can help fuel your workouts and recover after training. When your carb stores are depleted, your body breaks down muscle for energy. Ensure provides carbs to maintain muscle.
Leucine
Ensure contains leucine, an amino acid that directly stimulates muscle protein synthesis. Getting adequate leucine, like that provided in Ensure, helps promote muscle building.
Calories
The extra calories provided by Ensure can also give you the energy surplus needed to build muscle. However, combining Ensure with strength training and a high protein diet is ideal for muscle gain.
Other Potential Benefits
Here are some other ways drinking Ensure daily may benefit your health:
Supports Healing
Ensure can help provide nutrition when illness and medical conditions make eating whole foods difficult. The easily-digestible nutrition in Ensure can help support the healing process.
May Improve Appetite
For those with poor appetite, Ensure can help provide calories and nutrients in a quick, convenient form to help stimulate hunger signals over time.
Supports Healthy Bones
Ensure provides calcium, vitamin D, magnesium and zinc which are important nutrients for maintaining strong bones as you age.
May Reduce Constipation
Some research indicates the prebiotics in Ensure can help support regular bowel movements and reduce constipation.
Supports Heart Health
Omega-3 fatty acids in Ensure help support cardiovascular health by reducing inflammation and other risk factors.
Boosts Immunity
The vitamins and minerals in Ensure, like vitamin C, zinc and selenium, help support immune function to fight illness.
Potential Downsides of Drinking Ensure Daily
While Ensure does provide a convenient source of nutrition, drinking it every day may also come with some potential drawbacks to consider:
Weight Gain
Ensure is relatively high in calories, so drinking multiple servings daily can easily put you in a calorie surplus leading to unwanted weight gain if your intake exceeds your needs.
Blood Sugar Spikes
The sugars and refined carbs in Ensure can spike blood sugar. This may be problematic for diabetics or prediabetics.
Nutritional Imbalances
Getting too many of your daily calories from Ensure could lead to deficiencies or excesses of certain nutrients if your overall diet is not balanced.
Gas and Bloating
Ensure contains ingredients like maltodextrin and lactose that can cause gas, bloating or diarrhea in some people sensitive to them.
Medication Interactions
The minerals in Ensure like calcium and iron can sometimes interact with certain prescription medications. Consult your doctor.
Cost
Buying Ensure daily or in large quantities can get expensive compared to eating regular foods. However, it may still be affordable depending on your budget.
Dental Health
Frequent exposure to beverages high in sugar like Ensure could increase risk for dental cavities over time.
Who May Benefit Most From Ensure
While anyone can consume Ensure, it may provide the most benefits for certain individuals such as:
- Underweight people trying to gain weight
- Elderly who struggle to eat enough calories and protein
- Cancer patients experiencing appetite loss from treatment
- Recovering surgery patients with limited appetite
- People with digestive conditions who have malabsorption issues
- Severe burn victims requiring extra nutrition
- Adults with muscle wasting due to illness
- Athletes trying to bulk up and build muscle mass
For these groups, the benefits of drinking Ensure for things like weight gain, muscle maintenance, and getting adequate nutrition likely outweigh any potential downsides.
Is Ensure Healthy?
Whether or not Ensure is “healthy” depends on the individual:
Benefits
- Provides balanced macros – carbs, protein, fat
- Contains 23 vitamins and minerals
- Good source of protein for muscle maintenance
- Rich in antioxidants
- Contains probiotics for gut health
- Can increase calorie intake for those needing weight gain
Drawbacks
- High in sugar
- Minimal fiber
- Can be high in calories
- Processed ingredients
- Does not provide benefits of whole foods
For many people trying to maintain overall health through a nutritious diet, Ensure would likely not be considered a health food. However, Ensure can play a role in supporting health in populations with greater nutritional needs like the elderly, ill, or underweight.
Recommended Intake of Ensure
There are no official recommendations for how much Ensure to consume daily. Some general guidelines include:
- 1-2 servings daily as a snack or supplement for most healthy adults
- 2-3 servings daily for adults trying to gain weight or requiring extra nutrition
- Up to 4-5 servings daily may be used for critically ill patients per doctor recommendation
It’s best to discuss your specific calorie, protein, and nutrition needs with your healthcare provider to determine the appropriate amount of Ensure for your individual health goals. Consuming Ensure as part of a balanced diet is ideal.
Should You Drink Ensure Every Day?
Drinking Ensure every day can be beneficial for some people but unnecessary or even unhealthy for others. Here are some things to consider when deciding if daily Ensure consumption is right for you:
Consider Your Specific Nutrition Needs
If you are underweight, malnourished, or have increased calorie/nutrient needs from illness, Ensure can help you meet those goals.
Watch Your Total Calories
Ensure shouldn’t contribute excess daily calories beyond what you burn, otherwise weight gain can become an issue.
Aim to Improve Your Diet
Relying solely on Ensure for nutrition is not ideal. Focus on getting balanced nutrition from whole foods as well.
Discuss With Your Doctor
Talk to your doctor to see if Ensure may be helpful for your situation and to determine an appropriate intake amount.
Use Alternating Days if Needed
Don’t feel you need 3 Ensure drinks a day, every single day, for months on end. Consider alternating days to allow for variety.
Watch for Side Effects
Discontinue use if you experience unpleasant side effects and discuss alternatives with your doctor.
Healthy Alternatives to Ensure
For those looking to improve their nutrition through whole foods rather than supplements, here are some healthy alternatives to drinking Ensure:
Protein and Fat
- Greek yogurt
- Cottage cheese
- Eggs
- Nut butters
- Avocado
- Salmon
- Protein powder shakes
Fruits and Vegetables
- Bananas
- Berries
- Kiwi
- Leafy greens
- Carrots
- Broccoli
- Squash
Grains
- Oats
- Quinoa
- Brown rice
- Whole grain cereal
- Whole wheat bread
Focusing your diet on these and other nutrient-dense whole foods can provide balanced nutrition without supplements like Ensure.
Conclusion
Drinking Ensure daily can provide extra calories, protein, vitamins and minerals that may benefit malnourished, underweight, or seriously ill populations. However, it is not necessary or even advisable for most healthy individuals. Moderation is key, as excessive intake can lead to weight gain or nutritional imbalances. For overall health, it is best to meet your nutritional needs through a varied, balanced whole food diet with supplements like Ensure used only when needed. Speak to your healthcare provider to determine if Ensure may be appropriate for your individual health status and goals.