Mind the fat, sugar & carb levels in protein shakes
5 days ago
A lot depends on the carb count. And what other nutrients are present.
5 days ago
Great question! Protein shakes can actually be a helpful tool for managing blood sugar when used thoughtfully. Research suggests they may help keep blood glucose levels more stable compared to higher-carb options like oatmeal, and can even reduce cravings throughout the day.
One study had people with diabetes replace Show Full Answer
Great question! Protein shakes can actually be a helpful tool for managing blood sugar when used thoughtfully. Research suggests they may help keep blood glucose levels more stable compared to higher-carb options like oatmeal, and can even reduce cravings throughout the day.
One study had people with diabetes replace breakfast and an afternoon snack with a high-protein, low-fat shake — and their blood sugar was better controlled all day long. That said, not all protein shakes are created equal. Here's what to watch for on the label:
- Low carbohydrates — all digestible carbs can raise blood sugar, not just added sugars
- 10–20g of protein per serving is a good target
- Low or no fat is preferable
- Avoid artificial sweeteners like aspartame, acesulfame potassium, or maltodextrin, as these may negatively affect blood sugar
- Sugar alcohols (xylitol, sorbitol, mannitol) can also raise blood sugar levels One important caution — too much protein over time can put stress on the kidneys, which is a real concern for people managing diabetes. It's best to pair shakes with a balanced, diabetes-friendly diet rather than relying on them alone.
Pairing a shake with a high-fiber snack like almonds or berries can also help further reduce blood sugar spikes.
Before making big changes like replacing two meals daily with shakes, checking in with a doctor or registered dietitian is a smart move — they can help tailor things to your specific needs.
6 days ago
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