Living with diabetes means spending a lot of time and energy trying to manage your blood sugar, or blood glucose. It can also mean looking for answers to a lot of questions, like how can I change my diet even more to manage diabetes better?

When thinking about your diet, it’s important to ask if you’re getting enough protein. If not, you might want to try drinking protein shakes to help. If that’s something you’re interested in, here’s what you need to know.

What Are Protein Shakes?

Protein shakes are beverages that contain high amounts of protein. You can buy them premade in liquid form, or you can buy powder that you mix with water or milk (or even in a smoothie) to make your beverage. This may be called protein powder.

Most of the time, the sources of protein are milk or eggs. You can also find plant-based protein shakes made of ingredients like pea protein, brown rice protein, or a blend of plant-based sources. There’s no best protein for these kinds of shakes. Most protein shakes also include ingredients like sweeteners (sometimes artificial ones), flavoring, vitamins, minerals, and thickeners.

Usually, each scoop of protein powder has between 10 grams and 20 grams of protein. However, some shakes may have more or less, so it’s always important to read the label.

Are Protein Shakes Good for Diabetes?

Protein shakes do seem to help some people with diabetes care for their blood sugar levels. They can be part of taking care of yourself and managing blood glucose and inflammation through diet and exercise.

One study looked at 24 people with diabetes and compared the ways their bodies responded to eating oatmeal versus having a low-fat, high-protein shake. Their blood glucose levels after eating were better after the shake. Another study gave a similar shake twice a day to 81 people with diabetes. They drank it for breakfast and as an afternoon snack. Their blood sugar levels were controlled better all day long and they had fewer cravings, too.

Protein shakes may help manage other symptoms that can lead to diabetes or that are related to diabetes, too. A study looked at 44 people who were overweight and at risk of developing metabolic syndrome, which can be connected to diabetes. Some of these people were given instruction to eat a balanced diet alone, while others were also given supplements that included several types of protein.

The people in the study who received supplements showed greater improvement in a number of areas, some of which are connected to diabetes. This was only a pilot study, so the researchers note that more work needs to be done to prove the connection between the supplements and the improvement.

While there’s not enough research yet to say that we know anything for sure, it does seem like protein shakes can be a part of diabetes management.

What To Look for in a Protein Shake for a Person With Diabetes

In the studies mentioned above, people used special protein shakes that were designed for people with diabetes. The studies mention that, besides being high in protein, these are low-fat or have a low glycemic index. This means that they raise your blood sugar slowly rather than cause blood sugar spikes.

Your healthcare provider may be able to get you access to these kinds of protein shakes. If they can’t, though, you can look for commercial ones with similar properties. Their protein content should be 10 grams to 20 grams of protein per scoop, as mentioned above. They should also have low or no fat.

You may not be able to determine the glycemic index of a protein shake based on its label. In general, you can look at the number of carbohydrates it has — since all digestible carbs, not just sugars, can raise your blood glucose. It’s also helpful to know how many of those carbs come from sugar, particularly added sugar. You want all of these numbers to be as low as possible.

You’ll also want to avoid shakes with ingredients that you’re sensitive to. If, for instance, you don’t do well with milk, then shakes that rely on whey protein may not be right for your needs.

Artificial Sweeteners and Protein Shakes for Diabetes

You may also want to avoid shakes with artificial sweeteners, or with certain artificial sweeteners. The information on these sweeteners varies based on which experts you talk to, but it seems likely that some of them can also raise your blood sugar and/or contribute to worsening diabetes symptoms.

Some experts say that these sweeteners don’t affect your blood sugar. However, there are studies showing that aspartame and acesulfame potassium may either raise your blood sugar or have other negative effects for people with diabetes.

Maltodextrin is another sweetener that’s controversial. It may or may not have negative effects on your blood sugar. Experts recommend being cautious with it if you’ve been diagnosed with type 2 diabetes.

Sugar alcohols, like xylitol, sorbitol, and mannitol, may also raise your blood sugar.

It can be hard to find a protein shake that’s low in carbohydrates but doesn’t rely on these ingredients as sweeteners. You’ll need to read labels to figure out what’s available in your area.

How To Use a Protein Shake for Diabetes

When adding protein shakes to a diet designed to control diabetes, you’ll want to make sure you do so safely. Adding too many protein supplements can cause kidney problems and even lead to kidney disease, which isn’t something you want to do to your body. If you already have kidney disease, excessive protein intake may worsen kidney function. It’s best to consult your healthcare provider before increasing your protein intake. The best way to avoid this is to make sure you’re eating a diabetes-friendly diet with high-quality protein foods and healthy fats alongside your shakes.

In one of the studies outlined above, people substituted breakfast and one snack with a shake. These are good times to use protein shakes, as they can help you find a balance between shakes and food. You might want to start having one once a day, then add another one if that seems to work well for you.

Additionally, pairing a protein shake with a high-fiber snack, such as a handful of almonds or some berries, may further help blunt blood sugar spikes.

The people in that same study used continuous glucose monitors (CGMs) to track their blood sugar. If you don’t have a CGM, you’ll want to make sure you keep track of your blood sugar in your own way. You’ll want to learn how your body responds to the protein shakes in case it means changing the way you use diabetes medications or insulin.

Make sure you reach out to a healthcare provider before you make major changes to your diet when you’re living with diabetes. They can help you add foods like protein shakes in ways that are safe and make sense for you. They can also help you keep track of the way your body responds, especially if you start feeling sick or hungry after you use protein shakes.

Talk to Your Doctor

If you have questions about how to safely use a protein shake when you’re living with diabetes or which protein shake might be best for you, talk to your doctor or diabetes educator. They can help you figure out what’s available to you and what will work with your lifestyle and daily caloric needs. They can also help you calculate what your protein intake should be, so you can figure out if you’re meeting it or not.

They can also refer you to a registered dietitian or a nutritionist. These professionals can help you build meal plans that will work for you. This will be based on your body’s needs, your preferences, when you can cook, your overall health, and more. They may know even more about protein shakes than your doctor does and be able to point you toward the ones that are best for people living with diabetes.

Talk With Others Who Understand

DiabetesTeam is the social network for people with diabetes and their loved ones. On DiabetesTeam, members come together to ask questions, give advice, and share their stories with others who understand life with diabetes

Do you use protein shakes regularly? Which ones have worked best for you? Share your experience in the comments below, or start a conversation by posting on your Activities page.