If you are living with diabetes, you may be hearing more about protein shakes for diabetics and wondering if incorporating protein shakes is a good option for you to consider. When chosen carefully, these protein drinks can help you manage your blood sugar, fill in nutritional gaps in your meals, and even help you lose weight or build muscle mass. For people with diabetes, choosing the right shake can be a great way to add high-quality protein into your day without any added sugar or unnecessary ingredients. Stay tuned – in this article, we’re going to learn what makes a shake a smart choice, what to watch for on the label, and how to use them safely.
Key Takeaways
- Protein shakes can help people with diabetes manage blood sugar levels and prevent blood sugar spikes, especially when they include ingredients that digest slowly.
- Not all protein drinks are created equal. Some may contain added sugar, artificial sweeteners, or saturated fat.
- Choosing or making shakes with high quality protein, important nutrients, and simple ingredients can help you maintain a balanced diet.
- A registered dietitian can help you understand your nutritional needs and guide you toward shakes that fit your personal health plan.
Why Protein is Important
Protein plays an important role in nearly every system of your body. It is made up of amino acids, which are the building blocks that your body uses to repair tissues, build enzymes and hormones, keep your skin healthy, and keep your muscles strong. Protein helps your body stay healthy and recover from daily wear and tear.
Your body can’t store protein the same way it stores fat or carbs, which means you need to include it in your meals regularly in order to meet your needs. Protein also takes longer to digest, which can help you feel full longer and reduce the urge to snack between meals. This is a big help if you are trying to manage your body weight or stick to a balanced eating routine.
Whether your main goal is to preserve muscle mass, stay full after meals, or make sure you are getting enough nutrients, getting enough protein each day matters. Whole protein foods like eggs, beans, lean meats, and dairy are all great sources, and protein shakes can also be an excellent way to boost your protein intake when you are short on time or recovering from exercise.
Do Protein Shakes Help Manage Blood Sugar?
A good protein shake can be an excellent addition to your day, especially if you are trying to keep your blood sugar levels steady. That’s because adding a protein boost to your meal or snack can slow the absorption of carbohydrates and help you prevent blood sugar spikes, especially after eating.
Protein shakes are also very convenient, which means you can use them as a meal replacement when you are on the go, or after exercise when your body needs some quick nutrition. Many options include extra nutrients like calcium, fibre, or healthy fats, which makes them a great way to fill in any gaps in your diet. The trick is to choose or prepare a shake that includes high-quality protein and has a reasonable amount of carbohydrates, so that you can manage your blood sugar without causing an unwanted spike or crash.
The 10 Best Protein Shakes for People With Diabetes
Here are the top 10 protein shake options that will give you a balance of protein, nutrients, and ingredients that are great for people with diabetes:
1. Premier Protein Shakes (Ready to Drink)
If you are looking for convenience and a simple way to get more protein without spiking your blood sugar, Premier Protein Shakes are a popular ready to drink option. Each protein shake contains 30 grams of protein with just 1 gram of added sugar, making it a smart meal replacement for when you’re on the go. It is available in most grocery stores and pharmacies and comes in several flavors.
2. Ensure Max Protein
Ensure Max Protein shake is designed to deliver 30 grams of protein per serving with a low sugar content, but it does use artificial sweeteners like sucralose. This can be helpful for people with diabetes who are trying to limit their sugar intake, though some may be sensitive to sweeteners. It’s also low in saturated fat, which can be a bonus if you’re also managing your heart health. Overall, it’s a good protein drinks for people with diabetes who want a shake that boosts energy without too much sugar.
3. Orgain Clean Protein (Plant-Based)
Orgain Clean Protein powder uses plant based proteins like pea and brown rice to provide a good protein shake option for those who prefer non-dairy protein shakes. It contains no artificial flavor, no soy, and uses organic ingredients that are easy on the stomach. Each serving includes 20 grams of protein, making it a good protein powder for people that are looking to manage their health.
4. Fairlife Core Power (Milk-Based)
Fairlife Core Power is a ready to drink protein shake made with ultra-filtered milk that contains both whey protein and calcium caseinate for a smooth, creamy texture without the chalky feel of powders. It gives you about 26 grams of protein per bottle and is easy to keep on hand after workouts or as a quick snack. Because it is milk-based, it also gives you calcium and other essential nutrients.
5. Equate High Performance Protein Shake
If you’re looking for something that is inexpensive, the Equate High Performance protein shake, from Walmart, is a decent option. It contains 30 grams of protein per serving and is designed as a meal replacement. Make sure to check the nutrition label, especially the sugar content and saturated fat, so you can decide if it aligns with your goals.
6. OWYN Plant-Based Protein
OWYN has protein shakes that are 100% plant-based, made without common allergens like dairy, soy, or gluten, and they’re free from artificial sweeteners. Each shake is a complete protein source from peas, pumpkin seeds, and flax, giving you both protein and fiber. It’s another good option to try if food sensitivities are a concern. These protein shakes use real food sources and come ready to drink, making them a great blood sugar-friendly meal on the go.
7. DIY Greek Yogurt Shake with Chia Seeds & Nut Butter
Making your own protein shake using unsweetened Greek yogurt, chia seeds, and a spoonful of almond butter or another nut butter is a great way to add healthy fats and energy to your day. Greek yogurt gives you a natural protein boost, while chia has fiber and omega-3s that may help keep you full longer. Blended with some protein powder, berries or a splash of unsweetened almond milk, this protein shake is easy to customize and gentle on your blood sugar.
8. Garden of Life Meal Replacement Shake
Garden of Life’s plant-based protein powder is a great option if you’re looking for a protein shake that is packed with key nutrients. It includes vitamin D, folic acid, magnesium phosphate, and zinc sulfate, which can help you meet your daily nutrition goals without any extra preparation. This shake is also certified organic and non-GMO. It’s a good option for people who want a complete meal replacement without any artificial ingredients.
9. Boost Glucose Control
Boost Glucose Control is designed specifically for people with diabetes, making it easier to manage blood sugar levels throughout the day. It contains a balanced mix of protein, carbs, and fat, with very low added sugar, and it can be used as a small meal or snack. With around 16 grams of protein intake per serving, it helps keep you full and energized while reducing the chances of blood sugar swings.
10. Vega Sport Premium (for Active Adults)
For those who exercise regularly or are working on weight loss or muscle-building, Vega Sport Premium gives you plant-based protein that helps with both muscle mass and healthy body weight. It contains ingredients that help with post-workout recovery and digestion, and it mixes well with water or non-dairy milk. If you prefer to avoid whey protein, this option is a clean, athletic-friendly alternative that still gives you the protein that your body needs.
What to Look for on a Protein Shake Label
Start by checking the protein powder used. Whey, plant-based, or milk-derived options all have slightly different benefits depending on your needs. Look for enough protein per serving to keep you full and satisfied, but also scan for sugar content and artificial sweeteners, which may cause issues for some people, especially when consumed often.
You’ll also want to avoid shakes that are high in saturated fat and those that rely heavily on artificial flavor or long lists of ingredients that you don’t recognize.
The Different Types of Protein Powder
Whey protein powder is one of the most common and fast-digesting options, making it popular for post-workout recovery. Proteins from plant sources, such as pea, rice, or hemp, are a good alternative if you avoid dairy or prefer vegan options. These are often easier to digest and come with added fibre and nutrients from natural protein rich foods sources.
Milk protein concentrate combines casein and whey protein powder, which gives you both quick and slow release proteins all-in-one. Calcium caseinate, another dairy-based protein, digests slowly and may help keep you full longer, making it great for meal replacement shakes or drinking before bedtime.
How Much Protein Do I Need?
For most adults, the general recommendation is around 0.8 grams of protein per kilogram of body weight per day. However, for people with diabetes, protein intake may need to be slightly higher, especially if you are managing blood sugar, preventing muscle loss, or including more filling foods in your daily meals.
Your specific needs can vary based on your age, activity level, muscle mass, and whether you are recovering from illness or injury. In some cases, your provider might recommend that you include some additional protein during weight loss, exercise training, or if you are recovering from surgery. If you’re unsure how much protein is right for you, a registered diabetes dietitian can help you build a meal plan that fits perfectly with your goals and lifestyle.
How to Make Your Own Diabetes-Friendly Shake
Creating your own protein shake at home is a great way to stay in control of what goes into your glass. The trick is to combine a high quality protein source, fiber-rich ingredients, and healthy fats while keeping added sugar to a minimum. You might start with some unsweetened Greek yogurt or calcium caseinate for protein, then add almond butter, cashew butter, or another nut butter for both flavor and to help slow digestion. Chia seeds, spinach, or flaxseeds can give it a boost of fiber and texture.
To increase the nutrient content, blend in unsweetened peanut butter, a banana, or fortified plant milk with vitamin D, potassium iodide, or zinc sulfate. For extra creaminess, use high oleic sunflower oil or a small spoon of avocado. These high protein foods are going create protein drinks that will give you steady energy and can help you stay full for longer. While ready to drink options are convenient, homemade shakes give you the flexibility to adjust your ingredients to meet your taste, nutritional needs, and blood sugar goals.
Personalized Protein Plans Start with the Right Guidance
Protein shakes for people with diabetes can be a really convenient way to meet your nutrition goals when you choose them carefully and use them as part of a balanced meal plan. The right shake can help you manage blood sugar, keep up your energy, and help you meet your health goals, whether that means weight loss, building muscle, or replacing a meal on a busy day. However, not all protein drinks are the same, and what works well for one person may not be the perfect choice for you.
That’s where a registered dietitian can give you some excellent advice. A dietitian can help customize your protein intake based on your individual needs, medical conditions like kidney disease, and unique tastes and preferences. They can explain how to read labels, identify FDA-approved ingredients, and avoid any of the most common pitfalls. At DietitianLive, you can meet with a certified diabetes educator or licensed healthcare provider remotely, often at $0 out-of-pocket, with most insurance plans accepted.
Take the guesswork out of managing diabetes. Book your DietitianLive session today.
Frequently Asked Questions
What protein powder won’t spike insulin?
The best protein powders for people with diabetes are those that are low in added sugar, contain high quality protein, and don’t include unnecessary artificial ingredients. Powders made from whey isolate, pea protein, or milk protein concentrate are often better tolerated and less likely to cause a significant insulin response when included as part of a balanced meal. Be sure to check the nutrition label for additives like folic acid, sodium ascorbate, manganese sulfate, copper sulfate, and ferrous sulfate (which may be included for added nutrients) and avoid powders with too much cellulose gel, dl alpha tocopheryl acetate, or pyridoxine hydrochloride if you are sensitive to fillers.
What are some of the main ingredients in a protein shake?
The main ingredients to look for include a clean protein source like whey, casein, or plant-based protein, along with added nutrients such as calcium pantothenate, thiamine hydrochloride, and sodium molybdate. Some shakes also include vitamins and minerals to fill nutritional gaps. Just keep an eye on added sugar, total carbs, and the amount of cellulose gel or thickeners if you’re sensitive to texture. The best protein drinks are those that align with your health goals and easily fit into your healthy diet.
What are other ways to increase my protein intake?
If you’re looking for ways to get more protein into your day, there are plenty of options. You can incorporate protein shakes as snacks or meal replacements, but you can also focus on whole protein foods like eggs, chicken, fish, beans, tofu, Greek yogurt, cottage cheese, and lentils. These foods can help you meet your protein intake goals while also giving you other important nutrients. When you build meals around these foods and round them out with vegetables, whole grains, and good fats, you’re more likely to stay full and energized.
