. Protein Powders for Diabetes: Top 9 Best Blood Sugar Friendly Options

Protein Powders for Diabetes: Top 9 Best Blood Sugar Friendly Options

Have you ever wondered what the best protein powders for diabetes are?  Or maybe you don’t even know how much protein you should aim to eat in a day?  These are very common questions.  

Whether you have diabetes or not, protein is an essential macronutrient that helps control satiety, muscle health, and blood sugar.

Protein powders are often a quick and convenient way to help boost protein intake but for people living with diabetes, it may be challenging to find a protein powder that is not full of sugar, hidden carbs, and artificial ingredients.

So let’s dive in and learn about what to look for when choosing a protein powder and what you can do with that protein powder.

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. 


How Much Protein Should Someone with Diabetes Consume Daily?

The U.S. Dietary Guidelines for Americans recommends that anywhere from 10-35% of calories each day should come from protein.  For someone eating 1800 calories daily, this would be equivalent to 45-158 grams of protein – quite a wide range! 

Another way to measure your ideal protein intake is to take your body weight in kilograms (divide your weight in pounds by 2.2) and multiply it by 0.8-1.2 depending on your activity level.  For an active person weighing 150 lbs, this would be around 68-82 grams of protein per day.

To determine your specific needs and what is best for you, we always recommend consulting with a registered dietitian. 

Protein Powder Nutrition Considerations for Diabetes

  • Protein Source:
    • Whey is a dairy derivative that contains a complete amino acid profile, meaning it contains all of the essential building blocks for building and repairing our muscles. It has a faster absorption time which leads to faster muscle repair after workouts.  
    • Plant-based protein options, such as soy or pea protein, are often incomplete, lacking certain key aminos. However, combining different plant protein sources can create a “complete” protein, mimicking the power of whey.  They generally have a slower, steadier absorption rate which can help with satiety and gut health.  
    • The best protein source is the one that aligns with your dietary preferences, health conditions, taste preferences, and fitness objectives. 
  • Carbohydrate and Sugar Content:
    • Low-carb options (look for those with less than 10 grams of carb per serving) are ideal.
    • Look for protein powders with natural sweeteners such as stevia or monk fruit.
    • Limit protein powders with added sugar or sugar alcohols that can spike blood sugar.
  • Fiber Content:
    • Aim for protein powders with 5-10g of fiber per serving (this helps promote satiety).
    • Choose protein powders with fiber sources like chia seeds, flaxseeds, or psyllium husk.
  • Fat Content:
    • Choose shakes with healthy fat sources like avocado, nuts, or seeds which can also help with satiety and blood sugar control.
  • Micronutrients:
    • Look for shakes fortified with vitamins and minerals.

What can I make with Protein Powder Besides a Protein Shake?

Most of us automatically think of shakes when we think about protein powder, however, there are countless other ways to utilize this versatile protein source.  Some ideas include:

  • Add a scoop of protein powder into oatmeal, overnight oats, or greek yogurt
  • Add to pancake, waffle, or muffin batter
  • Protein energy bites
  • Protein “cookie dough”
  • Mug cakes
  • Protein Icecream (If you have a Ninja Creami you can make some INCREDIBLE protein icecream with protein powder!)

Top Protein Powder Recommendations for Diabetes

Below you will find some of our favorite protein powder options. These can be purchased online from Amazon or at many local grocery stores.

Whey Protein Powder

  • Isopure Low Carb Protein Isolate: Isopure’s low-carb whey protein isolate is an excellent option for those watching their carb intake. With minimal carbs and high protein content, it provides a delicious and fast-absorbing source of energy.  Flavor options include vanilla, chocolate, and strawberry.
  • Quest Nutrition Protein Powder: Quest Nutrition’s whey protein powder is low in sugar and carbohydrates. It comes in various fun flavors such as vanilla, chocolate cinnamon crunch, salted caramel, cookies and cream, and peanut butter catering to different preferences. 
  • Naked Whey Protein: This whey protein powder is made with whey derived from grass-fed cows and is free of hormones, antibiotics, and GMOs. It is also low in carbs and sugar, and has a high protein content.
  • Legion Whey Protein Powder: This low carb whey protein powder is made with grass-fed cows and is free of hormones, antibiotics, and GMOs. It is also fortified with probiotics and digestive enzymes to help with absorption and comes in many flavor varieties including apple pie, banana bread, fruity cereal, pumpkin pie, and birthday cake to name a few.

Plant-Based Protein Powder

  • Orgain Organic Simple Protein Powder: This protein powder is made with pea protein, peanut flour, pumpkin seed protein, and chia making it a good source of fiber and omega-3 fatty acids. It’s also low in sugar and carbohydrates as well as vegan, gluten-free, and soy-free.
  • Sunwarrior Warrior Blend: This protein powder combines pea protein, hemp protein, and goji berry to create a well-rounded plant-based protein powder. It’s easily digestible and has no added sugar, making it a great choice for people with diabetes.
  • Garden of Life Raw Organic Vegan Protein Powder: This protein powder is packed with 22 grams of complete, plant-based protein from organic pea protein, sprouted brown rice protein, amaranth protein, and other organic ingredients. It also contains a prebiotic and probiotic enzyme blend.
  • Vega Premium Sport Protein Powder: This plant-based powder contains 30 grams of protein per scoop and is made with pea protein, pumpkin seed protein, and sunflower seed protein. It’s also contains 2 grams of fiber as well as probiotics.

Collagen Protein Powder

  • Vital Proteins Collagen Peptides: Collagen is a unique protein that may benefit people with diabetes by promoting joint and skin health. It also offers a versatile way to incorporate collagen into your diet as it can be mixed into many different types of foods and drinks.

DIY Protein Shakes Without Protein Powder

So what can you do if you just really dislike protein powder or don’t have any onhand?  Another option is to create your own DIY protein shakes.  

All you need to do is blend your liquid of choice (Almond milk is our favorite for shakes and smoothies) with fruits, vegetables, and spices to add flavor and nutrients along with silken tofu, greek yogurt, or nut butter to add a protein boost.


Choosing the right protein powder is important for individuals with diabetes to support their overall health and wellness. These top protein powders, with both plant-based and whey options, provide a diverse range of choices that cater to different preferences and dietary needs.

As always, we encourage you to consult with a registered dietitian or healthcare professional for personalized advice regarding specific dietary protein recommendations.

We love trying new brands of protein powder.  Please leave a comment below with your favorite protein powder brand!

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