Protein shakes
Ensure Plant based protein
11 fl oz/330 mL
Score
- Contains non-nutritive sweeteners
- Contains added sugars
- Contains emulsifiers studied for gut effects
- Contains seed oils
- Contains whole grains
Why it scores 78
Ensure Plant based protein scores 78 out of 100 (Good) under GoodSwap’s published rules. What moved the score most:
- minus 12 points Sugar: An added sugar. Strong
- minus 5 points Cellulose gum (carboxymethylcellulose): In a small randomized feeding trial, carboxymethylcellulose modestly increased abdominal discomfort and reduced gut microbiota diversity; in mice it promoted low-grade inflammation. Strong
- minus 1 points Fava bean protein: An ingredient typical of ultra-processed foods (NOVA group 4). Info
Every line of the math is on The Receipt below, with its evidence tier and sources.
The Receipt
Plant based protein
Ingredients
- Sugar minus 12 points
- Cellulose gum (carboxymethylcellulose) minus 5 points
- Fava bean protein minus 1 points
- Safflower oil minus 0.5 points
- Inulin (chicory root fiber) minus 0.5 points
- Pea protein minus 0.5 points
- Microcrystalline cellulose minus 0.5 points
- Natural flavors minus 0.5 points
- Sunflower lecithin minus 0.5 points
- Stevia (steviol glycosides) minus 0.5 points
- Monk fruit extract minus 0.5 points
100 − 22 = 78
Nutrition per 100 g
| Energy | 55 kcal |
|---|---|
| Fat | 1.8 g |
| Saturated fat | 0.3 g |
| Trans fat | 0 g |
| Carbohydrates | 3.9 g |
| Sugars | 2.1 g |
| Added sugars | 2.1 g |
| Fiber | 1.5 g |
| Protein | 6.1 g |
| Salt | 0.2 g |
Serving: 330 m (330 ml)
Ingredients
- WATER
- FAVA BEAN PROTEIN ISOLATE
- ORGANIC SUGAR (high concern)
- HIGH OLEIC SAFFLOWER OIL
- CHICORY ROOT FIBER
- PEA PROTEIN CONCENTRATE
- VITAMINS AND MINERALS
- + CELLULOSE GEL
- NATURAL FLAVOR
- OAT FIBER
- SUNFLOWER LECITHIN
- CELLULOSE GUM (moderate concern)
- STEVIA LEAF EXTRACT
- MONK FRUIT EXTRACT
Label text, as published
INGREDIENTS: WATER, FAVA BEAN PROTEIN ISOLATE, ORGANIC SUGAR, HIGH OLEIC SAFFLOWER OIL, CHICORY ROOT FIBER, PEA PROTEIN CONCENTRATE; LESS THAN 0.5% OF: VITAMINS AND MINERALS,+ CELLULOSE GEL, NATURAL FLAVOR, OAT FIBER, SUNFLOWER LECITHIN, CELLULOSE GUM, STEVIA LEAF EXTRACT, AND MONK FRUIT EXTRACT.
Allergens and diets
Contains: Gluten
- Not gluten-free
- Palm-oil-free
Always check the package: recipes change.
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Sources
-
Guideline: sugars intake for adults and children
“In both adults and children, WHO recommends reducing the intake of free sugars to less than 10% of total energy intake”
who.int
-
Dietary Guidelines for Americans, 2025–2030
“Limit foods and beverages that include artificial flavors, petroleum-based dyes, artificial preservatives, and low-calorie non-nutritive sweeteners.”
cdn.realfood.gov
-
Added and free sugars should be as low as possible
“Sugar consumption is a known cause of dental caries.”
efsa.europa.eu
-
“Relative to control subjects, CMC consumption modestly increased postprandial abdominal discomfort and perturbed gut microbiota composition in a way that reduced its diversity.”
doi.org
-
Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome
“carboxymethylcellulose and polysorbate-80, induced low-grade inflammation and obesity/metabolic syndrome in wild-type hosts and promoted robust colitis in mice predisposed to this disorder.”
doi.org
-
“This study found positive associations between risk of CVD and intake of five individual and two groups of food additive emulsifiers widely used in industrial foods.”
doi.org
-
“The Panel concluded that there was no need for a numerical ADI and that there would be no safety concern at the reported uses and use levels for the unmodified and modified celluloses”
doi.org
-
“replacement of saturated fat in the diet with linoleic acid effectively lowers serum cholesterol but does not support the hypothesis that this translates to a lower risk of death from coronary heart disease or all causes.”
doi.org
-
“These data provide support for current recommendations to replace saturated fat with polyunsaturated fat for primary prevention of CHD.”
doi.org
-
21 CFR 101.22 Foods; labeling of spices, flavorings, colorings and chemical preservatives
“whose significant function in food is flavoring rather than nutritional.”
ecfr.gov
-
WHO advises not to use non-sugar sweeteners for weight control in newly released guideline
“The recommendation is based on the findings of a systematic review of the available evidence which suggests that use of NSS does not confer any long-term benefit in reducing body fat in adults or children.”
who.int