Protein Shakes for Diabetics: A Smart Way to Lower Blood Sugar and A1c

Managing your blood sugar levels can feel overwhelming at times, especially when it comes to choosing the right foods and drinks.

If you’ve ever wondered whether protein shakes are a good option for diabetics, the answer is yes!

Here, you’ll learn the benefits of adding protein shakes to your menu, how to choose the right one, when it’s best to use protein shakes and a simple protein shake recipe you can add to your daily eating routine.

What Are Protein Shakes?

Protein shakes are beverages that deliver a concentrated source of protein, typically derived from whey, casein, soy, or plant-based sources like pea or rice protein.

Protein shakes come in ready-to-drink forms or as protein powders you can mix into liquids. Many people use protein shakes for post-workout recovery, meal replacements, or as a snack to keep hunger at bay.

For people with type 2 diabetes or prediabetes, protein shakes can offer a convenient way to meet your daily protein needs without causing significant blood sugar spikes.

On top of that, protein shakes have proven benefits to support better blood sugar control.

How Protein Shakes Support Blood Sugar Control

Protein plays a crucial role in managing type 2 diabetes and prediabetes by helping stabilize blood sugar levels.

Here’s how:

1. Reduced Glycemic Impact: Protein slows down the absorption of carbohydrates, leading to a more gradual rise in blood sugar after meals. Studies show that combining protein with carbohydrates can improve postprandial glucose levels.
2. Better Blood Sugar and A1c Levels: Multiple studies show that having a protein shake before or with meals, especially your breakfast meal, helps to lower blood sugar by 13-28% and A1c by almost 1%.
3. Promotes Satiety: High-protein foods and drinks increase feelings of fullness, which can help you avoid overeating or snacking on high-carb foods that may spike your blood sugar.
4. Improves Insulin Sensitivity: Studies show protein shakes can help improve insulin function, reducing insulin resistance and improving insulin sensitivity.
5. Supports Muscle Mass: People with type 2 diabetes often experience muscle loss, especially if blood sugar control has been poor over time. Protein shakes, especially when combined with resistance exercise, can help you preserve or build lean muscle, which can help improve blood sugar control as well.

Choosing a High Quality Protein Shake

Not all protein shakes are created equal. Many options on the market are loaded with added sugars, artificial ingredients, and unnecessary carbohydrates, which can derail your blood sugar goals.

For example, Premier Protein Shakes are not a good option as they contain poor quality ingredients that do not contribute to diabetes health.

Shakes like Glucerna are also a bad choice for diabetes. This brand carries meal replacement protein shakes as well as protein bars that are advertised as “ideal for diabetics.” However, the Glucerna products are loaded with artificial ingredients and contain way too many carbs.

The reality is, most pre-made protein shakes are not quality nutrition. Your best option is to buy a quality protein powder and make your own protein shakes.

You want to choose a protein powder that’s:

• low in carbohydrates
• contains no added sugars
• contains no artificial sweeteners or artificial flavors
• uses whey protein concentrate or isolate or a blend of the two

Here’s some quality protein powder options:

When and How to Use Protein Shakes

Protein shakes can fit into your diabetes management plan in various ways.

As a Snack

A protein shake can be a satisfying snack between meals, especially when you’re feeling hungry but don’t want to risk overeating. For example, having a low carb protein shake mid-afternoon can help curb your appetite before dinner.

Before or After Exercise

Exercise is a critical part of managing type 2 diabetes and prediabetes. Consuming a protein shake before or after a workout can support muscle recovery and improve your blood sugar response to physical activity.

Meal Replacement

If you’re on the go and don’t have time for a balanced meal, a protein shake can be a convenient option. Pair it with a small handful of nuts or seeds for additional healthy fats and fiber.

To Promote Better Blood Sugar

Studies show adding regular protein shakes, particularly before or with meals, helps to lower postprandial (after-meal) blood sugar levels and can help lower A1c levels, along with other key health benefits for diabetes.

To get the best benefits for blood sugar, have a protein shake 10-30 minutes before or with your breakfast meal.

DIY Vanilla Cinnamon Protein Shake Recipe

Most store-bought protein shakes are not ideal so it is usually best to make your own protein shake and it’s very easy to do.

Here’s a simple diabetes-friendly protein shake recipe, that provides protein and fiber while keeping carbs low to support your blood sugar goals:

Ingredients

• 1 scoop of quality vanilla protein powder
• 1 cup unsweetened almond milk, cow or soy milk
• 2 Tablespoon coconut cream
• 1/4 cup cottage cheese
• 1/4 teaspoon ground cinnamon
• 1/2 teaspoon vanilla extract
• 1 Tablespoon chia seeds
• 3 ice cubes

Instructions

1. Add all ingredients to a bullet blender.
2. Blend on high until smooth and creamy. Adjust sweetness or consistency as needed by adding a safe diabetes sweetener or more ice.
3. Pour into a glass and sprinkle a dash of cinnamon on top for garnish – enjoy!

Nutrition Facts: Calories: 331 | Total Carbs: 16g | Fiber: 8g | Net Carbs: 8g | Protein: 30g | Fat: 16g

From this basic recipe you can add additional things like berries for flavor, make a chocolate protein shake with cocoa powder, thicken your shake by adding avocado — there are lots of ways to add flavor and texture to your protein shake.

Final Thoughts on Protein Shakes for Diabetes

Protein shakes can be an incredibly valuable addition to your toolkit for managing type 2 diabetes or prediabetes.

By choosing low carb, high-quality options and incorporating protein shakes into a balanced diet, you can enjoy their convenience and health benefits without compromising your blood sugar control.

In fact, protein shakes can help you achieve better blood sugar control by regulating blood sugar and lowering A1c levels.

Make sure you explore the best protein powders here and get started by adding a protein shake to your menu today!