Sated (ex Ketolent) offers two versions of their powder meal replacement, one with sucralose and one with natural sweeteners (click here to jump to the comparison). Both Sated shake are almost identical, nutrition wise and taste wise. The sucralose version only comes in chocolate and vanilla flavours. The naturally sweetened, however, has a fancy strawberry flavour option too. The two are great products for ketoers with less than 0.3g of carbs for each 100 kcal! Then, what is the difference? Which one is the right one for you? Is one better than the other.
Let’s find the answers to this, in the in depth Sated keto shake review.
Sated Shake at a Glance
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Flavours: Vanilla, Chocolate and Strawberry* (Natural Sweetener Only).
Ingredients: Milk Protein Isolate, Natural Flavours, Sunflower Lecithin, Potassium Citrate, Psyllium Husk, Acacia Fiber, Salt, Soluble Corn Fiber, Monosodium Phosphate, Magnesium Citrate, Cellulose, Sucralose, Xanthan Gum, Guar Gum and Vitamin Mix ( Choline L-Bitartrate, Ascorbic Acid, Beta Carotene, Niacinamide, DL-Alpha-Tocopheryl Acetate, Microcrystalline, Cellulose, Silicon Dioxide, Menaquinone, Zinc Oxide, Reduced Iron, Folic Acid, Potassium Iodide, Copper Gluconate, Vitamin A, Palmitate, Cholecalciferol, Manganese Sulfatre, Pyridoxine Hydrochloride, Phytonadione, Calcium, D-Panthenate, Sodium Selenite, Thiamine Mononitrate, Sodium Molybdate, Riboflavin, Chromium, Chloride, Biotin, Cyanocobalamin). Varies slightly with sweeteners and flavours.
Oil: Olive, Flax, Coconut and MCT oil.
Macronutrients per serving (g)
% of Energy from each macronutrient
% of Recommended Intake per serving
- RI based on 2,000kcal
- RI based on 2,500kcal
Sated meals are mainly catered for ketogenic diet practitioners. The main nutritional features are the high fat profile and extremely low carbohydrate content, with less than 0.3g carbs per 100cal (take into account that this varies depending the flavour).
The standard meal is only comprised by 400 calories, which will be more than enough to satiate most; however, this also means that the average adult consuming 2000 calories a day will require 5 servings a day. If you are one of those people that like to eat bigger meal and less frequently – let’s face it, not everyone has time or the will to eat 5 times a day! – you can alter the caloric input by changing the amount of oil you add to your meal.
Wait? Confused? The powder versions of Sated come with two components, the powder and the oil. You put one scoop of powder with 2 tablespoons of oil in your shaker to enjoy your normal 400 cal Sated. If you need more energy, you put 3 tablespoons (480 cal); however, if you are not feeling hungry just put one tablespoon of oil (280cal). Customization options are cool, but sometimes can make the whole process more complex, just check the diagram below for step by step explanation.
All in all, most people should be fully satisfied with the standard serving, especially if you do not want to feel too full afterwards!
This tends to be a more in-depth breakdown of the sources of carbohydrates present in the shake, often mostly coming from oats. However, as a truly keto product, this contains very minimal amounts of carbohydrates, 9g per serving, most of which come from fiber (has no caloric impact and just help your intestinal process). The chocolate version has net amount of 1.5g carbohydrates and the vanilla version only 1.3g. An impressive feat that the company has just achieved in the latest iteration (Sated Sucralose v1.1).
But the US and EU food agencies recommend at least 45g of carbohydrates? Is this amount too low? Will it affect me negatively? Stop. Let me explain.
The ketogenic diet is based on having most of the daily calories from fats, to keep carbohydrate levels low and so the brain can use fats as source of energy. While you will found more detail explanations in other articles, people have used the keto diets to loss weight, boost energy levels and awareness, reduce cravings and improve cholesterol levels among other things. Is it a miracle diet? Not per se, but it does help to many people. You could give it a go.
As explained on the previous section, fats are the (bread) and butter of Sated products. 75% of the calories in each serving come from the shake oil, comprised by olive, flax, coconut and MCT oils.
Sated claims that the product is catered to the body’s preferred ratio of 27% saturated, 55% monosaturated and 17% polyunsaturated. While we cannot prove this statement to be right, you will find that some competitors will opt for lower saturated fat contents, as well as, USDA and EFSA recommending to eat limited amounts. However, take this recommendation with a pinch of salt, since their standards do not cater for ketogenic diets. Furthermore, there have been recent reports debunking the links between saturated fats and cardiovascular diseases.
For us, rather than the amounts of fat in the product (unless utterly excessive) is the origin and quality of them. Most disease links come from highly processed fats and trans-fats, often found in fast-food, highly processed meat, microwaveable meals etc. Sated uses flax oil, rich in omega-3 essential fatty acids; olive oil, traditional component of the mediterranean diet and moderate consumption has been linked to positive health effects; and coconut oil, richer than other oils in medium chain triglycerides (MCT), which are easier to digest and used as energy source. In fact, Sated provides a blend of pure MCT oil with coconut oil MCTs, the later which are slower to digest, so the body can have a more linear energy production.
Each serving of Sated provides with 18g of protein for a total of 54g a day. This falls in the lower range of recommended protein consumption by the food agencies, about 56g for males and 46g for females (0.8g of protein per kg of bodyweight). However, for more active people, such as myself, higher protein intake is recommended, from 1.0-1.5g of protein per kg of bodyweight. This would be one of my problems while consuming this product and I would look to supplement my diet with protein from other sources.
Interestingly, the protein comes from milk, which makes this product not suitable for vegans. However, it comes with a good mix of fast absorbing whey protein (20%) and slower absorption casein (80%). A good choice for those who are not vegan.
All Sated meals come with 20% of all vitamins and minerals, except calcium (35%). Calcium levels are probably higher due to the use of milk protein isolate. Having more than 100% of the recommended daily intake of calcium will not prove harmful.
Unfortunately for vegans, this product uses milk as source of protein, therefore is not suitable for dairy-free diets. Hopefully, Sated will look to release a vegan alternative in the future.
Natural Sweetener Vs Sucralose: Which is the real deal?
It all comes to the the insulin response of each individual to sucralose. This is, in some people sucralose might affect blood sugar levels, causing a disruption in the ketosis process and disabling the whole keto diet approach. In fact, most hardcore ketoers recommend laying off the artificial sweeteners, such as, sucralose or aspartame, in order to avoid unwanted surpises.
That is the real reason why Sated offers the Natural Sweetener Keto Shake; with a custom blend of Erythrol, Monk fruit and Stevia. Stevia is sweeter than sugar but has no carbs; plus includes oxidative stress reducing agents. Erythrol is a sugar alcohol, commonly found in fruits and vegetables. Monk fruit comes from antioxidants in fruits and does not have any bitter aftertaste or known negative effects on health.
Thus, if you are really serious about your keto diet and have no method to see your insuline response after consuming the product, we would err on the side of caution and recommend the Natural Sweetener version.
Two excellent products tailored for advance ketoers (mainly because of the high price of a single order), with the ability to tailor the meal to their needs. While we sing praises to both, we would recommend the natural sweetener Sated shake to avoid unexpected blood sugar level responses. Plus, it is the only product with the strawberry option – although, I will always go for chocolate.
You might also like: Sated Ready-to-Drink
Currently pre-lauching at Kickstarter, Sated Ready-to-Drink is a handier, more confortable and more portable copy of the Naturally Sweetened version. Nutritionally almost equal, it is planned to be lauched in Chocolate and Vanilla flavours initially. However, if they raise over £300,000 before the end of the campaign in October, they will launch another flavour yet to be decided. It is a third way funded already.
Come on, I would love a caffeinated flavour – you can vote on the flavour of your choice clicking the image below. Let’s make this happen. Plus,. some of the early bird discounts are 50% off the retail price. I am afraid to say most of them are almost gone. Buy yours before they sell out.