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Nutritional Information and Ingredients

On this page you will find:

  1. Full Nutritional Profile of Huel
  2. Full List of Ingredients
  3. The Huel Formula Explained
    1. Macro split 37:30:30:3
    2. Carbs: Fine Powdered Oats and More
    3. Fats: Flaxseed, Sunflower and Coconut
    4. Why Huel is High in Protein
    5. Vitamins and Minerals in Huel
    6. Huel is High in Fibre
    7. Phytonutrients in Huel
  4. Amino Acid Profile of Huel
  5. Additional Nutrition Notes
    1. Manganese in Huel
    2. Huel and FODMAP
  6. Cautions and Allergen Advice
  7. Further Reading

Full Nutritional Profile of Huel

Below is the nutritional information and full ingredient list for:

Huel Vanilla v2.1

 

Huel Unflavoured & Unsweetened v2.1

Huel Vanilla (Gluten Free) v2.1

Huel Unflavoured & Unsweetened (Gluten Free) v2.1

Full List of Ingredients

Below is the full list of ingredients contained within Huel v2.1 - Vanilla

Ingredients: Oats (Contains Gluten), Pea Protein, Ground Flaxseed, Brown Rice Protein, Vanilla Flavour System (Vanilla Flavouring, Thickeners: Guar Gum, Xanthan Gum and Carrageenan, Maltodextrin*, Sweetener: Sucralose), MCT Powder (from Coconut), Sunflower Lecithin, Vitamin & Mineral Blend (Xylitol*, Potassium Chloride, Tricalcium Phosphate, Vitamin C (as L-Ascorbic Acid), Choline (as L-Choline Bitartrate), Lutein, Lycopene, Vitamin E (as DL-Alpha Tocopheryl Acetate), Niacin (as Niacinamide), Vitamin K2, Vitamin A (as Retinyl Palmitate), Maltodextrin*, Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, Folate (as L-Methylfolate Calcium), D-Biotin, Vitamin B12 (as Cyanocobalamin)).

*For carrier purposes (total maltodextrin <1.4%)

Below is the full list of ingredients contained within Huel v2.1 - Unflavoured & Unsweetened

Ingredients: Oats (Contains Gluten), Pea Protein, Ground Flaxseed, Brown Rice Protein, MCT Powder (from Coconut), Sunflower Lecithin, Thickeners: Guar Gum, Xanthan Gum and Carrageenan, Vitamin & Mineral Blend (Xylitol*, Potassium Chloride, Tricalcium Phosphate, Vitamin C (as L-Ascorbic Acid), Choline (as L-Choline Bitartrate), Lutein, Lycopene, Vitamin E (as DL-Alpha Tocopheryl Acetate), Niacin (as Niacinamide), Vitamin K2, Vitamin A (as Retinyl Palmitate), Maltodextrin*, Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, Folate (as L-Methylfolate Calcium), D-Biotin, Vitamin B12 (as Cyanocobalamin)).

*For carrier purposes (total maltodextrin <0.1%)

Below is the full list of ingredients contained within Huel v2.1 - (Gluten Free) Vanilla

Ingredients: Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, Vanilla Flavour System (Vanilla Flavouring, Thickeners: Guar Gum, Xanthan Gum and Carrageenan, Maltodextrin*, Sweetener: Sucralose), MCT Powder (from Coconut), Sunflower Lecithin,
Vitamin & Mineral Blend (Xylitol*, Potassium Chloride, Tricalcium Phosphate, Vitamin C (as L-Ascorbic Acid), Choline (as L-Choline Bitartrate), Lutein, Lycopene, Vitamin E (as
DL-Alpha Tocopheryl Acetate), Niacin (as Niacinamide), Vitamin K2, Vitamin A (as Retinyl Palmitate), Maltodextrin*, Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin, Vitamin K1, Chromium Chloride, Potassium Iodide, Folate (as L-Methylfolate Calcium), D-Biotin,
Vitamin B12 (as Cyanocobalamin)).

*For carrier purposes (total maltodextrin <1.4%)

Below is the full list of ingredients contained within Huel v2.1 - (Gluten Free) Unflavoured & Unsweetened

Ingredients: Oats, Pea Protein, Ground Flaxseed, Brown Rice Protein, MCT Powder (from Coconut), Sunflower Lecithin, Thickeners: Guar Gum, Xanthan Gum and Carrageenan, Vitamin & Mineral Blend (Xylitol*, Potassium Chloride, Tricalcium Phosphate, Vitamin C (as L-Ascorbic Acid), Choline (as L-Choline Bitartrate), Lutein, Lycopene, Vitamin E (as DL-Alpha Tocopheryl Acetate), Niacin (as Niacinamide),
Vitamin K2, Vitamin A (as Retinyl Palmitate), Maltodextrin*, Vitamin D2, Pantothenic Acid (as Calcium-D-Pantothenate), Vitamin B6 (as Pyridoxine Hydrochloride), Riboflavin,
Vitamin K1, Chromium Chloride, Potassium Iodide, Folate (as L-Methylfolate Calcium), D-Biotin, Vitamin B12 (as Cyanocobalamin)).

For carrier purposes (total maltodextrin <0.1%)

Huel: The Formula Explained

This explanation was written by James Collier BSc (Hons), Registered Nutritionist, who devised the Huel formula. He has over 25 years of experience working in nutrition and dietetics, including seven years as a clinical dietician in the NHS. Covering an array of clinical areas, he worked with people with a wide range of ailments and food intolerances. He also has an honours degree in Nutrition with Dietetics: read more about James here.

Huel is more than complete nutrition. Not only does Huel meet the UK and EU reference nutrient intake (RNI) for all macro- and micronutrients, it also provides a sustained source of energy and has a wealth of other benefits. The RNI is what’s accepted as enough of each nutrient to cover most of the population; it’s essentially the recommended daily amount. But there’s a lot more to Huel than just meeting the RNI. Here’s why the Huel formula is optimal nutrition …

Huel is 37:30:30:3 Macro Split

The principle macronutrients that we obtain energy from food are carbohydrates, fats, proteins and fibre, and in Huel we’ve set them at the ratio of 37:30:30:3 respectively; i.e. 37% of the energy comes from carbohydrates, 30% from fats, 30% from proteins and 3% from fibre.

Amino acids are the most basic units of protein, and several amino acids are essential for life, with others being crucial for good health, so any diet has to contain a significant amount of protein. There are also fatty acids that are essential for life and good health, so including sources of fat is crucial too. Carbohydrates, however, are not essential per se, but they do have significant benefits to sustaining even energy levels and are significantly cheaper, helping to make Huel more affordable.

We’ve designed Huel at these ratios as they are not only within the parameters of the healthy eating guidelines but are also levels designed for optimum, sustained energy release whilst covering macronutritional requirements for disease prevention. Fats are more energy dense than proteins or carbs, so including them at 30% means there’s less powder and bulk, making Huel easier to consume to meet your energy requirements.

Fine Powdered Oats for Carbohydrates and More

The carbs in Huel are from ultra-fine powdered oats. Oats have been shown to have a low glycaemic index (GI); GI refers to the speed after which we ingest a carb source to the resulting rise in blood sugar and, hence, energy levels. The oats in Huel mix easily and help sustain energy levels until the next meal. Many of the formulas used in sports nutrition or for weight reduction use maltodextrin as the main carb source. Maltodextrin is cheap and easy to mix, so there’s a valid reason for its use. However, although it’s a ‘complex’ carb, it actually has a high GI, so these formulas provide a surge of energy followed by a slump: far from ideal for busy people with active jobs. Maltodextrin is also a synthetic carb so provides nothing more than carbohydrates for energy. The oat powder in Huel has been milled so finely that it’s readily soluble, and there’s also not a huge price difference compared to maltodextrin. Plus, as oats are natural, they provide so much more than just carbohydrates: many vitamins, minerals, antioxidants and phytonutrients too. Indeed, it could be said that the inclusion of oat powder is one of the main reasons why Huel could be considered superior to many foods readily consumed today.

Fats: Flaxseed, Sunflower and Coconut

The fats in Huel provide 30% of the total energy and are made up from flaxseeds and sunflower seeds to ensure that the essential fatty acids are included in optimum amounts. We’ve also included coconut for very good reasons: the fats in coconut are what are known as medium-chain triglycerides, or MCTs, and these are treated much like carbs, i.e. they provide an energy-rich, sustained fuel and are perfect for those of us with busy lifestyles. But MCTs have another invaluable quality: they are not susceptible to oxidation and rancidity, meaning that they do not contribute to the formation of atherosclerotic plaques which increase the risk of cardiovascular disease. In short, MCTs from coconut are a healthy and efficient source of energy.

There are two completely essential fatty acids (EFAs) that humans require: linoleic acid (LA – an omega-6 fatty acid) and alpha-linolenic acid (ALA – an omega-3). Using our blend of flaxseed and sunflower seed powder, we’ve ensured Huel contains sufficient amounts of both of these EFAs as well as other omega-3 and -6 fatty acids. Moreover, these natural seed powders provide antioxidants and other vitamins and minerals in a biochemical redox balance to help minimise free-radical production. Free radicals may be involved in the pathology of cancer, cardiovascular disease and aging, so it’s desirable to keep their formation to a minimum, and this is the role of antioxidants.

Why Huel Is High in Protein

The RNI for protein is around 50g per day, but this only covers our very basic needs and prevents protein deficiency. The Western diet typically provides more, and Huel does too. All essential amino acids are included in adequate amounts from two vegan protein sources: pea and rice protein, as well as protein from the oat powder. Based on an average 2,000-calorie intake, you’ll be consuming 148g protein per day from Huel. This provides a good amount for optimal health as well as building and maintaining a healthy body. Furthermore, protein is more satiating (appetite suppressing) than other macronutrients, and we've designed Huel to stop unwanted hunger pangs.

Vitamins and Minerals in Huel

A bulk of the vitamins and minerals – also known as micronutrients – in Huel are from natural ingredients. However, in order to meet the demands of a Western lifestyle, we've added a unique vitamin and mineral formula to provide, in some cases, more than 100% of the recommended amounts.

Since the UK Dietary Reference Values were compiled in 1991, there have been numerous studies in the past 20 years demonstrating that, for many micronutrients, levels higher than the RNI may have beneficial effects to health.

For example, it’s widely considered that the amount of vitamin C we’re recommended to consume is too low, so we've reflected this in the Huel formula. Benefits of consuming more vitamin C include a healthy immune system, healthy skin and antioxidant properties.

With calcium, the US recommended amount is more than the UK RNI (1,000mg vs 800mg per day), and we feel the US recommendation is enough to help protect against osteoporosis. With some of the trace elements the levels are far higher than the recommended amounts. This is because we only need tiny amounts of them, but the natural ingredients in Huel are a rich source.

Choline is a conditionally essential B vitamin, and although, strictly speaking, it can be synthesised in our bodies, it’s more efficient to obtain it from our diets. It’s of particular importance for post-menopausal women. As Huel is all about optimum health, the inclusion of choline was felt to be fundamental.

There has been some concern about phytic acid: a naturally occurring substance in some cereals including oats. Phytic acid can chelate (bind) some minerals meaning that they’re less bioavailable. As oat powder is a fundamental ingredient of Huel, we've ensured the levels of some minerals, like iron, are higher, to accommodate any issues with phytic acid chelation.

Huel Is High in Fibre

Huel contains 139% of the recommended daily amount of fibre. The fibre in Huel is a mixture of soluble and insoluble forms all naturally supplied from the food ingredients, mainly from oats and flaxseed, and provides more than most modern solid diets. The high-fibre content of Huel helps to ensure the formation of normal, solid stools in healthy users.

Fibre acts like a sponge, so it’s important to consume lots of water when using Huel(1). The Huel formula has been designed to maintain optimum digestive system health. Moreover, you may well have heard about the beneficial soluble fibre in oats called beta-glucan; well, Huel is loaded with this cholesterol-lowering fibre; ideal for a healthy heart(2).

Phytonutrients in Huel

Phytonutrients are substances found in plant foods which, whilst not essential, may exhibit some health benefits like disease risk prevention. Junk food diets and many synthetic liquid diets that aren’t based on real food are deficient in phytonutrients, and thus consumers miss out on invaluable health benefits and antioxidant effects.

Because Huel’s fundamental ingredients are plant-based foods, these are already phytonutrient-rich and the benefits are passed onto anyone consuming Huel. However, we've also added some additional phytonutrients to optimise the Huel formula and to complement the antioxidant nutrients vitamins C and E and selenium.

Phytonutrient polyphenols in Huel have antioxidant activity and help protect against cardiovascular disease, some cancers and age-related conditions. Huel's beneficial phytonutrients include:

Summary - Huel is Food

As you can see, Huel has far superior nutrition compared to most conventional diets. Huel can be your sole nutritional source, or you can drink it as individual meals or even as a between-meal snack. In this way it can be an add-on improvement to your diet to ensure you’re giving your body what it needs.

Amino Acid Profile of Huel

Protein is made up of amino acids. There are over 500 amino acids in nature, 20 of which are known as the standard amino acids, as these are the ones that are coded for genetically and are subsequently involved in primary protein synthesis in animals. Of these 20, nine are essential as they cannot be synthesised from other amino acids.

The nine essential amino acids are:

The other 11 are:

Amino Acid Content of Huel v2.1

Amino Acid (mg)

Per 100g Huel

Per 2000 cals Huel

RDA*

% of RDA

Tryptophan

315

1573

280

562%

Threonine

1108

5537

1050

527%

Isoleucine

1403

7013

1400

501%

Leucine

2574

12867

2730

471%

Lysine

1840

9199

2100

438%

Methionine

498

2491

1050**

237%

Phenylalanine

1634

8168

1750***

467%

Valine

911

4552

1820

250%

Histidine

667

3335

700

476%

Arginine

2506

12526

Tyrosine

1355

6771

Cysteine

505

2526

Alanine

1528

7640

Aspartic acid****

3064

15318

Glutamic acid*****

3931

19654

Glycine

1292

6457

Proline

1338

6691

Serine

2037

10183

All protein sources are not equal: some are classed as ‘complete proteins’ and some are not. A complete protein is one that contains sufficient quantities of all nine essential amino acids.

Generally, proteins derived from animal foods (meats, fish, poultry, milk and eggs) are complete. Indeed, some proteins derived from plant foods (legumes, seeds, grains and vegetables) are often complete as well; examples include chickpeas, black beans, pumpkin seeds, cashews, cauliflower, quinoa, pistachios, turnip greens, black-eyed peas and soya. Many plant foods have insufficient amounts or one or more of the essential amino acids. Some are notably low, such as corn protein, which is low in lysine and isoleucine.

The protein in Huel comes from five of the main six ingredients: pea protein, oats, brown rice protein, flaxseed and MCT powder. This ensures a good range of all amino acids and that there are sufficient amounts of the essential amino acids. Rice protein is high in the sulphur-containing amino acids cysteine and methionine, plus it contains good amounts of all the others, but is very low in lysine. Pea protein is low in cysteine and methionine but high in lysine. This is why we selected these two sources, ensuring everything was covered whilst keeping Huel vegan. Plus there’s additional protein from the oats, which are reasonably high in all essential aminos, the MCT powder and the flaxseeds.

Additional Nutrition Notes

Manganese in Huel

Manganese is an essential trace element; it’s needed for good health, but we only need tiny amounts. The amount of manganese in Huel is notably higher than the recommended daily amount and some people have asked if the larger amount could be toxic.

Manganese is a toxic mineral, but all reports of toxicity come from inhalation of manganese in industry and mining where there has been damage to the lungs. Nutritionally, manganese is one of the least toxic of all elements because, when excess is consumed, absorption is very low and that which is absorbed is efficiently excreted via bile and the kidneys(8, 9).

There is limited evidence that intake of water high in manganese may be associated with neurological symptoms, but this has only occurred in areas where the drinking water was contaminated with manganese. Plus manganese in drinking water is a lot more bioavailable than that in food.

Manganese absorption is closely linked to the amount of iron we have stored. Men absorb less manganese than women as they have larger iron stores. As it’s likely that men will be consuming more Huel than women, there’s even less chance that excessive manganese ingestion could be an issue.

There has never been a reported case of anyone consuming too much manganese from food, and there is no evidence that the consumption of a manganese-rich plant-based diet, as in the case of Huel, results in manganese toxicity(10). The only caution is in people who suffer from chronic liver disease who should consult their doctor before consuming Huel.

Huel and FODMAP

FODMAP are short-chain carbohydrates that are poorly absorbed and consequently ferment so can be irritant to some people's intestines. Huel is low in FODMAP constituents so is suitable for people who follow a low-FODMAP diet.

Cautions and Allergen Advice

Huel is food, therefore it is suitable for people with most conditions. However, as some conditions require dietary intervention, like with any food, please heed the notes below for the following conditions:

Huel is not suitable for those who suffer from phenylketonuria (PKU).

Medication Interactions

Huel is fine to consume if you’re using most medication. Although there are no obvious reasons why Huel should be an issue, there may be specific drug-nutrient interactions relating to a particular medicine you're using, so we recommend you read the drug information provided with your prescription, and if you have any further concerns, please discuss them with your doctor.

Allergen Advice

Huel (Original) is 100% vegan and free from most potential allergens. However, the oats used in Huel may also contain traces of wheat, rye and barley and are therefore not registered as gluten-free.

Huel (Gluten free) is 100% vegan and free from all allergens.

Further reading:

(1) Gallaher, D. Dietary Fiber. Washington, D.C.: ILSI Press. 2006.pp.102–110

(2) Brown L, et al. Cholesterol-lowering effects of dietary fiber: a meta-analysis. Am J Clin Nutr. 1999;69(1):30–42.

(3) http://www.eurekalert.org/pub_releases/2013-10/pc-tpi093013.php

(4) Abdelly & Sfar. Antioxidant and Antibacterial Properties of Mesembryanthemum crystallinum and Carpobrotus edulis Extracts. Bouftira Ibtissem. Ad Chem Eng & Sci 2. 2012;(3): pp 359-365.

(5) Richer et al. Double-masked, placebo-controlled, randomized trial of lutein and antioxidant supplementation in the intervention of atrophic age-related macular degeneration: the Veterans LAST study (Lutein Antioxidant Supplementation Trial). Optometry. 2004;75(4): 216–30.

(6) Semba RD, Dagneilie G. Are lutein and zeaxanthin conditionally essential nutrients for eye health? Med Hypotheses. 2003;61(4):465-72.

(7) Linus Pauling Institute. α-Carotene, β-Carotene, β-Cryptoxanthin, Lycopene, Lutein, and Zeaxanthin. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids

(8) HMSO 1991. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom.

(9) Underwood 1977 in Trace Elements in Human and Animal Nutrition, 4th ed. 170-195, Academic Press

(10) http://lpi.oregonstate.edu/mic/minerals/manganese

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