Protein Shake: Alani NuThis Alani Nu protein shake is marketed as a convenient way to get protein, but let's see what's really in it. Overall, it's a mixed bag. It's relatively low in calories for a protein shake, but it relies on some questionable ingredients to achieve that. Benefit: High protein content (30g, 60% DV) is great for satiety and muscle building. Benefit: Low in carbs (6g, 2% DV) and fat (3g, 4% DV) if you're watching those macros. Concern: It uses sucralose and acesulfame potassium, artificial sweeteners. Some studies suggest these may negatively impact gut health, though more research is needed. If you're sensitive to artificial sweeteners, this is a no-go. Concern: It contains 'soluble corn fiber'. This is a processed fiber additive. While it does add fiber, it's not the same as getting fiber from whole foods. Controversial ingredients: Calcium caseinate is a milk protein, but it's heavily processed. Dipotassium phosphate is added as a stabilizer, but some people are sensitive to phosphates. Alternatives: Look for protein shakes with whey or plant-based protein and sweetened with stevia or monk fruit. Orgain and OWYN are good brands to explore. If you're not sensitive to dairy, consider plain Greek yogurt with berries for a high-protein, low-sugar option. Pair with a handful of nuts for healthy fats.