05 Nov Are Liquid Calories “Bad”?

First, let’s remember that labeling anything we consume as “good” or “bad” can cause a lot of food noise for people (including myself), so I try very hard to avoid these kinds of labels, in general. If you’re not sure what I mean by food noise, check out my blog about food noise and also take my food noise quiz!

Now that we’ve established that, let’s be honest. Some foods and beverages are inherently more or less nutritious…which should influence how much of them you can consume and how often. Liquid calories are not inherently “bad” just because they are liquid. Sugars and unhealthy fats aren’t good for you as foods or as beverages, though a lot of the liquid calories people tend to consume are high in both (caramel mocha frappuccino, anyone?).

That being said, many people ask whether healthy and nutritious calories are better consumed as foods or as liquids? The answer is that it depends on your goals!

If you are looking to lose weight, liquid calories may not be the best choice for you, since calories are less satiating than solid food (in other words, you may feel hungry again more quickly after consuming your calories this way, which could lead you to have extra calories).

However, if you are looking to gain weight or build muscle mass, liquid calories may be beneficial in helping you consume an adequate number of calories for muscle or weight gain. Also, a good quality meal as a shake or smoothie is often a necessity for a busy person who wants to eat well and doesn’t have time to sit down to a meal.

If you’re trying to lose weight, it is important to realize that our bodies have a tough time registering the calories we have as liquids. Our bodies have separate mechanisms for dealing with solid food and liquids calories. Liquids satisfy our thirst by increasing our cell’s volume. Foods satisfy our hunger when nerves in the stomach wall detect stretching and signal the brain that we are satiated. Regardless of whether you eat or drink your calories, they still COUNT. People who drink liquid calories tend to NOT compensate for those liquid calories by reducing their food intake, which can lead to weight gain. 

If you’re trying to gain weight, increase muscle mass, or if you just have a super busy lifestyle and tend to skip meals, then liquid calories can help you reach your calorie goals without feeling overly-full or lethargic. Protein shakes could be considered “liquid calories”, but protein shakes are an amazing source of post-workout fuel because they are easily digested and nutrients are transported and absorbed extremely easily. This process prevents muscle atrophy or breakdown. Blend those shakes up with a healthy fat (like a nut butter, avocado, or coconut oil) and some healthy carbs (like fruit, veggies, or rolled oats) and you have a completely nutritious meal on-the-go.

What are your go-to sources of liquid calories? Are they helpful, harmful, just plain awesome? Share with me on social media (@bonviehealth) – I’d love to hear from you!