Key Takeaways
- The best protein shakes for diabetes are low in carbohydrates, added sugars, and saturated fat to prevent blood sugar spikes and support heart health.
- Many protein shakes are sweetened with artificial or zero-calorie sweeteners. While these are generally considered safe, some people choose to avoid them.
- Most people with diabetes need between 10-35% of their calories to come from protein, but some individuals may have lower or higher needs.
There are so many protein shakes on the market that it can be overwhelming to determine the best options if you have diabetes.
While you don’t need to drink protein shakes to have a healthy diet for diabetes, they can be a convenient on-the-go option.
Research shows that protein drinks can be especially helpful for people with diabetes who have weight management goals.
Continue reading to learn more about how to select the best protein drinks for diabetes that won’t spike your blood sugar levels.
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What to Look for in Protein Shakes for Diabetes
When shopping for a protein shake, there are several key things to check in the nutrition facts, including total carbohydrates, added sweeteners, and saturated fat.
Total Carbohydrates
Make sure the total carbohydrate count of your protein drink is appropriate based on your individualized goals from a registered dietitian.
This will depend on whether you plan to drink the protein shake as part of a meal or as a snack.
If you plan to use a protein shake as a meal replacement, you may need a product that contains a certain amount of carbohydrates to keep your blood sugar from going too low or too high throughout the day.
Added Sugars
Avoid products high in added sugars, as these can spike your blood sugar levels.
For reference, the American Heart Association recommends less than 25 grams of added sugars per day for women and less than 36 grams for men.
Be mindful that products with claims like “sugar-free” or “no sugar added” may still contain carbohydrates.
Artificial Sweeteners
Many protein shakes contain non-nutritive sweeteners (also known as zero-calorie or artificial sweeteners), such as sucralose, stevia, and monk fruit.
The FDA considers these sugar alternatives to be safe for people with diabetes to consume, and they can help you reduce your added sugar intake.
However, the use of non-nutritive sweeteners is controversial.
Some studies suggest they may negatively impact metabolic and gut health, but more research is needed.
If you choose to limit or avoid artificial sweeteners, you can use unsweetened or unflavored protein powder, which doesn’t contain non-nutritive sweeteners or added sugar.
Saturated Fat
Because people with diabetes are at a higher risk of heart disease, selecting a protein shake low in saturated fat is important.
The recommendation is to get less than 10% of your daily calories from saturated fat.
The percent daily value (%DV) on the nutrition label is based on 20 grams of saturated fat (10% of a 2000-calorie diet).
7 Best Protein Drinks for Diabetes, Recommended by a Dietitian
There are many different types of protein drinks, from whey protein to plant-based and ready-to-drink to protein powder.
In addition to reviewing the nutrition facts, consider the convenience, taste, and personal dietary restrictions when choosing a product.
Below is a list of the top protein shakes for diabetes to help you get started.
Remember, it’s best to talk with your dietitian to determine the optimal protein drink for you based on your medical history, food preferences, and health goals.
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1. Orgain Clean Protein Shake
This ready-to-drink protein shake contains 20 grams of protein from grass-fed milk and is sweetened with agave, monk fruit extract, and stevia.
The shelf-stable shake contains nine grams of total carbohydrates, three grams of added sugars, and no saturated fat.
Orgain also has a plant-based protein shake option containing pea protein.
It provides the same amount of protein as the milk-based drink and has eight grams of carbohydrates, no added sugars, and one gram of saturated fat.
Orgain products are free of gluten, soy, carrageenan, and GMO’s. They use certified organic ingredients as much as possible.
2. Vega Protein & Greens Plant-Based Protein Powder
This Vega protein powder is a vegan and gluten-free option containing 20 grams of protein from pea and brown rice protein.
It also contains greens in the form of spinach and kale powder, providing 25% of your daily iron needs.
The protein powder has seven grams of total carbohydrates, no added sugars, and 1.5 grams of saturated fat per serving.
The product gets its sweetness from stevia.
If you choose to avoid zero-calorie sweeteners, Vega has another product called Protein Made Simple.
It contains five grams of added sugars from organic cane sugar.
Protein Made Simple contains 15 grams of plant protein and has less than eight ingredients.
3. OWYN Protein Shake
OWYN's ready-to-drink protein shake is another plant-based option for people with diabetes.
It contains 20 grams of protein from sources like peas and pumpkin seeds.
It has eight grams of total carbohydrates and four grams of added sugars.
The drink is sweetened with monk fruit extract and organic cane sugar.
Additionally, it contains a greens blend and provides a source of vegan omega-3 fatty acids from flax oil.
Owyn products are free of the top eight allergens, making them a great option for people with food allergies.
Owyn sells a protein powder with a similar nutrient composition to the ready-to-drink shake for those who prefer protein powder.
4. Simply Tera’s Pure Whey Protein Powder
This grass-fed whey protein powder provides 20 grams of protein in just 110 calories and contains only four ingredients.
The product has four grams of total carbohydrates, no added sugars, and one gram of saturated fat. It’s sweetened with stevia.
This protein powder is also available in an unsweetened version, which has no stevia and only two grams of total carbohydrates.
You can blend it into smoothies or even bake with it.
Simply Tera’s products are gluten and soy-free and have sustainable packaging (made from recycled materials).
5. Unjury Unflavored High Whey Protein Powder
Unjury is a brand that makes medical-grade protein powders.
This unflavored whey protein powder has just two ingredients and provides 21 grams of protein and 90 calories per scoop. It has no carbohydrates, added sugars, or fat.
This product is best for blending into a homemade smoothie where the flavor will come from the ingredients you add, such as frozen fruit.
It’s a good option for people who choose to avoid artificial sweeteners or who want a protein powder that won’t impact the flavor of their drink.
6. Evolve Plant-Based Protein Shake
This ready-to-drink protein shake is a vegan option.
It contains 20 grams of protein from pea protein isolate, 16 grams of carbohydrates, and four grams of added sugars (sweetened with cane sugar and stevia).
A unique feature of this shake is that it contains 10 grams of soluble fiber, which can help manage blood sugar and cholesterol levels.
This protein shake also provides 20% of your daily calcium, iron, and zinc.
7. Slate High Protein Milk Shake
The Slate ready-to-drink protein shake is made with ultrafiltered milk.
This process reduces the carbohydrates and increases the protein content. As a result, the drink has 20 grams of protein per serving and is lactose-free.
One shake contains four grams of carbohydrates and no added sugars. It’s sweetened with monk fruit and stevia.
The protein shake also provides key nutrients, like 40% of your daily calcium and 25% of your daily vitamin D and vitamin A requirements.
Do High-Protein Foods Raise Blood Sugar?
High protein foods, such as meat, poultry, fish, and eggs, contain little to no carbohydrates and generally don’t increase blood sugar levels.
Consuming protein with your meal can help decrease blood sugar levels due to increased insulin secretion.
Research on whey protein powder shows that it can also help lower post-meal blood sugar levels when consumed with a meal.
It can also slow digestion, keeping you full longer.
Some protein food sources, like beans and lentils, do contain carbohydrates and can raise your blood sugar levels.
However, these plant proteins are very high in fiber, so they don’t tend to cause a blood sugar spike.
Recommended Protein Intake for Diabetes
Research shows that there’s a range of appropriate protein goals for people with diabetes. For adults, this is between 10 and 35% of total calories.
Some studies suggest that a protein goal on the higher end of the range (30% of calories) may be more beneficial for people with diabetes by helping with weight loss and lowering blood sugar levels.
People with diabetes and kidney disease may need lower protein goals (10-15% of total calories).
Work with your dietitian to determine an appropriate protein goal for you based on your food preferences and health history.
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Takeaway
When shopping for a protein drink for diabetes, choose a powder or shake that’s low in carbohydrates, added sugars, and saturated fats.
If you choose to avoid artificial sweeteners, you can use an unflavored protein powder to make your protein shakes.
People with diabetes have the same protein needs as the general population, though some research shows that a higher protein diet can be beneficial.
Talk to your doctor or dietitian before significantly increasing your protein intake, especially if you have kidney disease.
How a Dietitian Can Help
If you’re concerned about your protein intake, a registered dietitian can assess your diet and determine whether your macronutrient balance is appropriate for your health goals.
Your dietitian can help you with things like determining:
- Your daily protein goal.
- Which protein drinks or bars are best for you.
- How to increase protein from food sources.
- How many grams of carbohydrates to aim for at each meal and snack.
Find a dietitian specializing in diabetes for support with meeting your protein needs and more.
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Frequently Asked Questions
The best protein drink for diabetes will be low in carbohydrates, added sugars, and saturated fat.
This will ensure that it won’t spike blood sugar levels and can support heart health.
Here are a few examples of protein drinks and powders that are appropriate for most people with diabetes:
- Orgain Clean Protein Shake
- OWYN Protein Shake
- Simply Tera’s Pure Whey Protein Powder
- Unjury Unflavored High Whey Protein Powder
Talk to your doctor and dietitian before starting any new supplements for diabetes, including protein powders and shakes.
If you have diabetes and want to drink a protein shake as a meal, keep in mind that many products don’t contain adequate calories and carbohydrates to replace a meal.
While it’s best to avoid products high in added sugars to avoid blood sugar spikes, you also want to make sure your protein drink has enough carbs to prevent dips in your blood sugar.
Talk to a registered dietitian for individualized carbohydrate and protein goals and for guidance on the best nutrition drink for you.
In many cases, a homemade smoothie with protein powder can be a great meal replacement.
A wide range of protein shakes are on the market, and some can raise blood sugar levels due to their high carbohydrate or added sugar content.
However, unsweetened whey protein powder should not affect blood sugar levels.
In fact, some research shows that whey protein can help lower blood sugar levels by increasing insulin secretion.
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