Let’s face it, ready-to-drink protein shakes are a lifesaver for busy days. They’re quick, convenient, and perfect for a grab-and-go meal or snack. But with SO many options on the shelves, it’s easy to get stuck in decision paralysis.
Not only do you have to consider taste and cost, but also how each shake will affect your blood sugar. And who wants to commit to a whole box of something you might not even like?
That’s why I decided to take matters into my own hands (and taste buds!). I embarked on a journey to find the absolute best protein shakes for diabetes. I sampled many options, carefully monitoring my blood sugar afterwards to see how each one performed.
In this article, I’ll share what I learned about choosing diabetes-friendly protein shakes and reveal my top picks that taste great AND keep your blood sugar happy.
Please note, some of the links below contain affiliate links. This means that if you click on a link and purchase a product, I may get a small commission at no cost to you.
Why Consider Protein Shakes?
Sometimes we need a break from constant meal prep, deciding what to eat for snacks, and finding ways to get enough protein in. That’s where protein shakes come in!
Protein is a slow-digesting nutrient, which means it helps prevent those dreaded blood sugar spikes and crashes. It slows down the absorption of glucose into your bloodstream, giving your body more time to process it effectively.
Protein is incredibly satiating. It helps you feel full and satisfied for longer, reducing those pesky cravings for sugary snacks that can wreak havoc on your blood sugar.
Maintaining muscle mass is crucial for people with diabetes because muscle tissue is more sensitive to insulin than fat tissue. This means your body can use glucose more efficiently, helping to keep your blood sugar levels in check. Protein shakes provide a convenient way to boost your protein intake and support muscle health.
In short, protein shakes can be a win-win for those of us with diabetes. They help you manage your blood sugar, keep cravings at bay, and support your overall health and well-being.
Some people prefer to use protein powder, protein bars, or even protein chips rather than ready to drink protein shakes to conveniently get their protein in which are also great options!
Tips for Incorporating Protein Shakes
Ready-to-drink protein shakes can fit into your routine in a variety of ways including:
- Meal Replacement Shake for Diabetes: Short on time in the morning or during your lunch break? A protein shake can be a quick and nutritious meal replacement. Just make sure it has enough protein and healthy fats to keep you satisfied until your next meal. Consider making protein coffee or add a serving of fruit alongside your protein shake to make it more of a complete meal.
- Craving Buster: Feeling a mid-afternoon slump or a late-night sweet tooth coming on? Reach for a protein shake instead of sugary snacks. It’ll help curb those cravings and keep your blood sugar from spiking. Have a Ninja Creami? Try making protein ice cream with your protein shakes!
- Post-Workout Refuel: After a workout, your muscles need protein to repair and rebuild. A protein shake is a convenient way to give your body the nutrients it needs to recover and grow stronger.
Choosing the Right Protein Shake
- Carbohydrate Content:
- The carb amounts in ready to drink protein shakes can vary greatly. There are also factors such as the sugar alcohol or fiber content that can impact the net carbs of the shake and how much the shake will impact your blood sugar.
- We generally recommend choosing a protein shake with 15 grams of carbs or less for the best blood sugar results.
- Look for shakes with natural sweeteners like stevia or monk fruit rather than artificial sweeteners or added sugar.
- Protein Source:
- Protein shakes can contain different protein sources like whey, casein, soy, and plant-based blends. Make sure to choose what is best for your preferences and goals and consider factors like digestibility, allergies, and personal preferences.
- Protein is not only helpful for building and maintaining muscle mass, but it also impacts cellular and immune system function, helps to keep us full for longer, and it can help stabilize blood sugars. We recommend looking for a ready to drink protein shake with at least 15 grams of protein per serving.
- Fiber Content:
- Fiber can also vary quite a bit in different types of protein shakes. Many adults in the United States struggle to get the recommended 25-35 grams of fiber daily so finding a protein shake with at least a few grams of fiber or pairing your shake with a serving of fruit will help get you closer to that goal.
- The higher fiber protein shakes also tend to have less impact on blood sugar due to the slower absorption.
Why Do Protein Shakes Spike my Blood Sugar?
There are a few reasons why a protein shake might spike your blood sugar, even if it is low in carbohydrates.
- Protein converts into glucose through a process called gluconeogeneis. Protein shakes have a high amount of protein, therefore some of that will naturally turn into glucose.
- The protein source in protein shakes is broken down already, so it will enter your blood stream very quickly causing a rise in blood sugar.
- Liquids also tend to enter the blood stream quickly, causing a fast rise in blood sugar.
- If you take insulin you will likely need to dose for a protein shake, even if it is low in carbohydrates, to avoid a blood sugar spike.
What are the Best Protein Shakes for Diabetes?
Fairlife
The chocolate flavor of the Fairlife Protein Shakes tastes just like chocolate milk – no chalkiness or weird aftertaste! We love both the Fairlife Nutrition Plan which has 150 calories, 4 grams of carbs, 1 gram of fiber, and 30 grams of protein and Fairlife Core Power varieties which contain 170 calories, 8 grams of carbs, 2 grams of fiber, and 26 grams of protein.
OWYN
OWYN Protein shakes have a great ingredient profile. They are made from a plant-based protein blend that consists of pea protein and pumpkin seed protein and they are sweetened with a small amount of organic cane sugar and monk fruit extract making them free of artificial sweeteners. The regular variety contains 170 calories, 9 grams of carbs, 5 grams of fiber, and 20 grams of protein. Higher protein varieties are available as well.
Premier Protein
Premier Protein Shakes are easy to find and more affordable than some of the other brands on this list. They come in TONS of fun flavor varieties including chocolate peanut butter, root beer float, pumpkin spice, cookie dough, cinnamon roll, caramel, and cake batter to name just a few. They contain 160 calories, 4 grams of carbs, 1 gram of fiber, and 30 grams of protein. Premier protein shakes contain dairy and are sweetened with sucralose.
Orgain
Orgain has been a long time favorite of mine. They have several varieties of ready-to-drink protein shakes, both milk and plant-based options. The milk-based protein shakes contain 160 calories, 7 grams of carbs, 2 grams of fiber, and 30 grams of protein. They are sweetened with Monk Fruit Extract and Stevia Extract making them free of artificial sweeteners. The plant-based protein shakes are made with pea protein and they have 140 calories, 8 grams of carbs, 2 grams of fiber, and 20 grams of protein.
Orgain also has ready-to-drink protein shakes for kids, almond milk protein shakes, and fully organic, grass-fed varieties of their milk-based protein shakes.
Quest
Quest makes one of our favorite protein bars and their shakes are also great! They contain 170 calories, 4 grams of carbs, 1 gram of fiber, and 30 grams of protein. They are made from a milk-based protein and are sweetened with allulose, erythritol, and a bit of sucralose.
Evolve
Evolve is a plant-based protein shake that uses pea protein as it’s protein source. We love that it is the highest fiber option with 10 grams of fiber per shake and it contains 140 calories, 15 grams of carbs, and 20 grams of protein. Evolve protein shakes are sweetened with a small amount of cane sugar and stevia leaf extract, making them free of artificial sweeteners.
Muscle Milk
Muscle Milk Zero is the lowest-calorie option with 100 calories, 7 grams of carbs, 4 grams of fiber, and 20 grams of protein. It is made with a whey-based protein and sweetened with Sucralose. Muscle Milk also now has a plant-based protein shake available that is made with pea protein.
Best Vegan Protein Shakes
If you are looking for a fantastic vegan protein shake, we recommend OWYN, Evolve, or the plant-based Orgain Protein shakes.
Conclusion
Protein shakes can be a game-changer for moms with diabetes. They offer a convenient, delicious way to manage your blood sugar, curb cravings, and fuel your busy life. Don’t be afraid to experiment with different brands and flavors to find the shakes that you truly enjoy.
We’d love to hear from you! Which do you think are the best protein shakes for diabetes? Share in the comments below! To help you on your journey, we’ve created a free downloadable PDF with our top picks for the best protein bars for diabetes. Grab your copy today!