The Huel brand has been around for a while, having first become popular with everyone from models to military personnel and bodybuilders. But are Huel meals (hello, Hot and Savory range), shakes and bars actually good for you? And can they actually help with weight loss, if that’s a goal you’re working towards?
Based on the principle of bringing food back to the basics of nutrition, many people find Huel cheaper and easier than eating regular meals – with some even claiming they could live off Huel for its nutritional value alone. The company now also offers protein shakes, in a range of flavors. So there should actually be something for everyone!
But before you immediately start adding twenty sachets of this magical-sounding Huel powder or Huel food to your shopping cart, it’s important to keep in mind that there are also online forums filled with ‘Hueligans’, who share initially unpleasant side effects. .
So how nutritious is Huel? Does the powdered meal replacement really help fat loss? And you should consider replacing good meals with a Huel shake? We asked an expert dietitian for her opinion.
Huel review
What is Huel?
First of all: what is Huel? Huel is a brand of nutritious powdered food – in other words: Human fuel. Available in powder form or as a ready-to-drink drink, energy bars or now in meals, the idea behind Huel is that it could satisfy all of the body’s nutritional needs if you were to switch to a diet based solely on the beverage product.
The brand initially started with just its ‘just add water’ shake, but now also has a range of hot meals (such as mac and cheese, Thai green curry and Mexican chilli) as part of the Huel Hot and Savory range.
The main ingredients in the drink are oat powder, sunflower, linseed, coconut, rice and nutritional supplements with vitamins and minerals. Amino acids are also naturally derived from the ingredients – and since it’s their OG product, we’ll mainly discuss it here.
“Nutritionally balanced powdered foods such as Huel can be a convenient and useful meal replacement if for some reason it is difficult to get a nutritionally balanced meal with other foods,” explains registered dietitian Helen Gardiner. “Because when we are in a hurry, they are preferable to a meal consisting of convenient snacks that are nutritionally poor and high in fat, sugar and/or salt.”
How many meals per day could you replace Huel?
“This obviously depends on the individual: their lifestyle, their ability to cook, their access to healthy, nutritious food, their eating habits and their reasons for wanting to use a meal replacement product,” advises the dietitian.
‘That’s what I would suggest it can be used for up to one or two meals per day if necessary, maybe a few times a week, as part of a healthy, balanced diet. But I would probably recommend using it much less if possible.”
With a serving of 400 calories per meal, Huel recommends rotating meals one to two times a day, but explains that some customers also rely solely on their products for nutrition because they find it works for them. As far as the latter is concerned, this is the case not something that dietician Helen would advise, citing an article suggesting that long-term use of Huel could contribute to existing health problems in some cases, given the significant amounts of omega 3.
Psychological reasons are another major reason why the dietitian believes that it is not ideal to rely on Huel for the majority of your food intake. While Helen acknowledges that it may be possible to remain physically healthy by consuming Huel alone, “this is not something I would recommend as it would mean missing out on the pleasure of eating the wide range of other nutritious foods available to us, and all the social and emotional benefits of eating with friends and family.”
Huel Black Edition – Coffee Caramel (1.53 kg)
Huel Black is a higher protein, lower carbohydrate version of the typical Huel powder. It is also gluten-free.
Huel Berry Drink (6 bottles of 500 ml)
Now 21% discount
Huel Nutritional Complete Food Powder (Chocolate)
This OG vegan meal replacement powder from Huel promises all the nutrients you need.
Huel complete nutrition bars
Choice of 2 flavors: chocolate caramel and peanut caramel.
Huel Black Edition – Vanilla (1.53kg)
Huel Black is a higher protein, lower carbohydrate version of the typical Huel powder. It is also gluten-free.
Huel Mix and match drinks (6 bottles of 500 ml)
Choose from 8 flavors: banana, berry, chocolate, cinnamon swirl, iced coffee caramel, salted caramel, strawberries and cream, vanilla
What is the Huel Black Edition?
In a nutshell, it has a higher amount of protein and less carbohydrates. The difference between Huel Powder v3.0 and Huel Black is the breakdown of macronutrients: the latter contains approximately 50% fewer carbohydrates and 33% more proteins compared to the former. It is also gluten-free. A 400 kcal meal from Huel Black Edition contains a balanced macro split of 17:40:40:3 (carbohydrates, fats, protein fiber) and 26 essential vitamins and minerals, while Huel v3.0, while leaving 400 kcal. per meal, has a macro breakdown of 37:30:30:3 (carbohydrates, fats, proteins, fiber), along with the same vitamin and mineral content.
How to add Huel to your diet
Expert dietitian Helen Gardiner shares her advice on best practice if you want to start ‘Huel-ing’ and shows how to add Huel to your diet…
1. Check whether it is suitable
Whether Huel is right for you comes down to more than just diet, Helen advises. “Replacing meals with a product like Huel on an exclusive basis can lead to social or emotional well-being issues and should be discouraged,” she notes, adding that food is not just “human fuel” – there are numerous benefits to consuming a balanced meal. healthy diet (including a wide variety of foods from all different food groups). It can help with everything from reducing the risk of certain diseases to aiding your sleep cycle. “However, there is nothing to say that a product like Huel cannot be included in this balanced diet,” notes Helen.
Especially for vegans, Huel could be a good way to ensure a balanced diet. “For people who want to follow a vegan diet, Huel is a good source of protein, vitamin D and B vitamins. [These] are found in good amounts in a serving of Huel, but may be lacking in a vegan diet.”
2. Choose the right product for you
Huel powder v3.0 is composed of a 37:30:30:3 macronutrient distribution. This means that 37% of the energy will come from carbohydrates, 30% from fats, 30% from proteins and 3% from fiber.
“The body gets energy mainly from carbohydrates, fats and proteins, and this is normally about 50% from carbohydrates, about 35% from fat and about 15% from protein,” Helen explains. “However, it is not unusual for individuals to consume a higher percentage of energy from protein and a lower amount from carbohydrates, so the different distribution in Huel is not a problem.”
3. Add some flavor
Huel powders come in a variety of flavors in addition to ‘Unflavored and Unsweetened’, including Vanilla, Banana, Salted Caramel, Coffee, Original (a natural, oat-like flavor), Strawberry and Cream, Coffee Caramel, Chocolate, Mint Chocolate, Berry and coffee. Obviously this comes down to individual preference, but Helen advises avoiding the ‘unflavoured’ option as vitamins, minerals, amino acids etc can sometimes have an unpleasant aftertaste. If you opt for a flavored mix instead, it will mask that.
Alternatively, many Huel-ers prefer to add natural flavors such as bananas, frozen fruits or different types of milk to their shake. “Adding berries can improve the palatability of the drink,” says Helen. “This may increase the amount of total beverage consumed, if an individual normally finds the beverage unpalatable and therefore does not normally drink the entire serving, increasing the nutritional benefit.”
4. Be aware of possible side effects
Online Huel forums feature posts from people complaining of stomach aches, flatulence and heartburn, mixed with positive reviews of clearer skin and even, surprisingly, fewer hangovers.
Just to meet your recommended daily calorie intake, you would need to ingest 2.3 liters of the nutritionally enhanced fluid. The dietitian notes that drinking the product in that amount would equate to “a high level of dietary fiber (38.3 g)”. If someone is not used to consuming as much fiber in their daily diet, Helen notes that “stomach ache and flatulence can be a problem.”
To help prevent this, she suggests using the product “only occasionally,” or building up this daily amount “gradually over quite a few days.” In terms of its clear benefits as a hangover cure, there’s probably only one reason why Huel-ers have found this to be the case. “It’s a way to rehydrate, [which would] would definitely help with a hangover,” she theorizes.
Shop one Cosmopolitan Editor’s Huel chooses here:
Ready to become a Huel-igan?
Huel Black Edition – Coffee Caramel (1.53 kg)
Huel Black is a higher protein, lower carbohydrate version of the typical Huel powder. It is also gluten-free.
Huel Berry Drink (6 bottles of 500 ml)
Now 21% discount
Huel Nutritional Complete Food Powder (Chocolate)
This OG vegan meal replacement powder from Huel promises all the nutrients you need.
Huel complete nutrition bars
Choice of 2 flavors: chocolate caramel and peanut caramel.
Huel Black Edition – Vanilla (1.53kg)
Huel Black is a higher protein, lower carbohydrate version of the typical Huel powder. It is also gluten-free.
Huel Mix and match drinks (6 bottles of 500 ml)
Choose from 8 flavors: banana, berry, chocolate, cinnamon swirl, iced coffee caramel, salted caramel, strawberries and cream, vanilla
Helen Gardiner BSc (Hons) is a dietitian and registered nutritionist specializing in healthy eating, lifestyle, behavior and wellbeing. She has 26 years of professional experience.
This article is not intended as a substitute for professional medical advice or diagnosis. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.