12 Best Protein Shakes for Diabetes – Recommended by a Dietitian
Did you know that many people don’t meet their recommended protein needs for their activity level? As a dietitian and diabetes educator, protein shakes are a super quick and easy solution to meet your protein requirements, balance your blood sugar, and potentially even reduce your appetite.
Understanding the best protein shakes and their blood sugar nutrition benefits can help you make informed choices. Let’s dive into the 12 best protein shakes for diabetes.
What is a Protein Shake?
Protein shakes are a type of dietary supplement designed to provide a convenient source of protein. According to the Food and Drug Administration (FDA), dietary supplements can contain various dietary ingredients, including vitamins, minerals, amino acids, and herbs.
In the case of protein shakes, they primarily provide amino acids, which are the building blocks of proteins essential for numerous bodily functions.
Sources of Protein
Protein powders can be derived from both animal and plant sources:
Animal-Based Protein Shakes
- Whey Protein: Fast-digesting and rich in essential amino acids, ideal for post-workout recovery.
- Casein Protein: Slow-digesting, making it suitable for overnight muscle repair.
- Egg White Protein: A good alternative for those with dairy allergies.
Plant-Based Protein Shakes
- Soy Protein: Complete protein with all essential amino acids.
- Pea Protein: Easily digestible and rich in iron.
- Hemp Protein: Contains healthy fats and fiber.
- Rice Protein: Hypoallergenic option, though not a complete protein on its own.
Types of Protein Shakes
Protein supplements come in various forms, including:
- Powders: These can be mixed with water, milk, or other liquids to create shakes, smoothies, or other recipes.
- Ready-to-Drink Shakes: A super convenient option that requires no preparation and are easily portable. Since these tend to be a little more costly per serving, that might be worth it to you if taking it with you on-the-go is important.
Why are Protein Shakes Beneficial?
- Muscle Repair and Growth: After exercise, protein shakes can help in muscle recovery by providing essential amino acids.
- Weight Management: They can enhance feelings of fullness, aiding in weight loss or maintenance efforts.
- Blood Sugar Control: High-protein and low-sugar shakes may help stabilize blood glucose levels, beneficial for individuals with diabetes.
- Grab-and-Go: Protein shakes offer a quick and portable option for meeting protein needs, particularly for busy lifestyles or just out of convenience.
How to Choose a Good Protein Shake
- Protein Content: Aim for at least 20-30 grams per serving.
- Sugar: Keep sugars to a minimum; ideally under 5 grams of added sugar.
- Sugar Substitutes: I am personally Team “Thumbs-up” for sugar substitutes, especially if you have diabetes. They help keep added sugars low and prevent blood sugar spikes. Look for options that taste good to you!
- Fiber: Look for added fiber to aid digestion and satiety if you can find it. Some protein shakes have a whopping 10 grams of fiber per shake.
- Sodium: A lower sodium content (under 300 mg) is preferable, but not a deal breaker.
How Much Protein Should You Eat in a Day with Diabetes?
For most adults, the recommended daily intake of protein is 0.8 grams of protein per kilogram of body weight. However, for people with diabetes, slightly higher protein intake might be beneficial, especially if you’re working on weight loss or you’re trying to prevent blood sugar spikes.
I like to recommend a range of at least 1.0 to 1.5 grams of protein per kilogram of body weight (note: if you have chronic kidney disease, this recommendation may be different for you.)
Plus, if you’re active or regularly exercise, you might need even more than this recommendation.
For example:
- A person weighing 150 pounds (68 kilograms) may need 68 to 102 grams of protein daily.
- A person weighing 200 pounds (91 kilograms) may aim for 91 to 137 grams of protein daily.
Keep in mind: a good rule of thumb is at least 20-30 grams of protein at each meal and 10-20 grams of protein at each snack.
As always, consult with a dietitian to learn how much protein you should be eating. Or fill out this form, and I’ll contact you about a free intro call!
The 12 Best Protein Shakes for Diabetes
1. Orgain Organic Protein Shake
- Calories: 160
- Protein: 26 g
- Sugar: 1 g
- Fiber: 2 g
- Carbs: 15 g
- Sodium: 250 mg
- Fat: 4 g
- Saturated Fat: 1 g
With 26 grams of protein and just 1 gram of sugar, Orgain Organic Protein Shake is an excellent option for balancing blood sugar. Plus, its 2 grams of fiber help slow carbohydrate absorption, making it a steady energy source rather than causing spikes.
At 160 calories, it’s satisfying but light enough for a snack or post-workout recovery. For even better blood sugar control, pair this shake with a handful of nuts or an apple for added fiber and healthy fats.
Buy it on Amazon.
2. Premier Protein Shake
- Calories: 160
- Protein: 30 g
- Sugar: 1 g
- Fiber: 1 g
- Carbs: 4 g
- Sodium: 270 mg
- Fat: 3 g
- Saturated Fat: 1 g
Premier Protein delivers an impressive 30 grams of protein with only 1 gram of sugar and 4 grams of carbs, making it a top choice for diabetes-friendly protein shakes. Its low-calorie and low-fat profile fits well into a balanced diet while helping to stabilize blood sugar levels.
Enjoy it as a stand-alone option or pair it with whole-grain crackers for a carbohydrate to round out a snack or mini-meal.
Buy it on Amazon.
3. Evolve Plant-Based Protein Shake
- Calories: 140
- Protein: 20 g
- Sugar: 4 g
- Fiber: 10g
- Carbs: 15 g
- Sodium: 220 mg
- Fat: 1.5 g
- Saturated Fat: 0 g
Evolve provides 20 grams of plant-based protein and a whopping 10 grams of fiber, which supports gut health and helps regulate blood sugar. With just 140 calories, it’s also a low-fat and nutrient-dense choice for those seeking plant-forward options.
So this shake is perfect for you if you want protein AND fiber to stay full from your protein shake while sticking to your diabetes-friendly plan.
Buy it on Amazon.
4. Fairlife Protein Shake
- Calories: 150
- Protein: 30 g
- Sugar: 2 g
- Fiber: 1 g
- Carbs: 4g
- Sodium: 230mg
- Fat: 2.5 g
- Saturated Fat: 1.5g
Fairlife’s high-protein content (30 grams) paired with only 4 grams of carbs makes it one of my personal best protein shakes for managing your blood sugar. At just 150 calories, it’s a low-fat, low-carb option ideal for meal supplementation.
Try pairing it with a small serving of fresh fruit to add even more fiber and nutrition to your snack.
Buy it on Amazon.
5. Aloha Organic Protein Shake
- Calories: 170
- Protein: 20 g
- Sugar: 5 g
- Fiber: 3 g
- Carbs: 11 g
- Sodium: 260 mg
- Fat: 5 g
- Saturated Fat: 3.5g
Aloha’s plant-based shake offers 20 grams of protein and 3 grams of fiber, keeping it quite balanced at 170 calories.
Plus, those 5 grams of sugar are not enough to break the nutrition bank, particularly if paired with a lower-carb snack like a boiled egg or veggie sticks for more staying power.
Buy it on Amazon.
6. Kirkland Signature Protein Shake
- Calories: 200
- Protein: 15 g
- Sugar: 5 g
- Fiber: 3 g
- Carbs: 22 g
- Sodium: 240 mg
- Fat: 6 g
- Saturated Fat: 1 g
Costco’s protein shake has a moderate 15 grams of protein and 3 grams of fiber, making it a more filling option at 200 calories.
While the 5 grams of sugar and 22 grams of carbs make it less ideal for those with who want a low carb option, it can still fit into a balanced plan when consumed alongside protein-rich or fiber-heavy snacks like nuts or seeds.
Because it has carbohydrates, this might be a choice for you if you are on insulin and need a source of carbs at each meal or if you’re prone to low blood sugar episodes.
7. Iconic Protein Drink
- Calories: 130
- Protein: 20 g
- Sugar: 0 g
- Fiber: 4 g
- Carbs: 8 g
- Sodium: 130 mg
- Fat: 3 g
- Saturated Fat: 0.5 g
Iconic offers a streamlined, diabetes-friendly profile with 20 grams of protein, 4 grams of fiber, and no sugar. At just 130 calories, it’s ideal for those looking to avoid blood sugar spikes.
Add a handful of almonds for some healthy fats, or blend it with some berries for a nutritious, low-carb smoothie boost.
Buy it on Amazon.
8. Muscle Milk Protein Shake
- Calories: 160
- Protein: 25 g
- Sugar: 0 g
- Fiber: 4g
- Carbs: 7 g
- Sodium: 90 mg
- Fat: 4.5 g
- Saturated Fat: 1 g
Muscle Milk is a standout with its high protein content (25 grams) and zero sugar, making it a fantastic option for maintaining steady blood sugar levels.
With 160 calories, it’s lower-calorie for its total protein, but adding whole-grain toast with peanut butter could make it a more balanced mini-meal.
Buy it on Amazon.
9. Core Power Fairlife Protein Shake Chocolate
- Calories: 170
- Protein: 26 g
- Sugar: 5 g
- Fiber: 2 g
- Carbs: 8 g
- Sodium: 260 mg
- Fat: 4.5 g
- Saturated Fat: 2.5 g
This is one of the best protein shakes for diabetes. With 26 grams of protein and 8 grams of carbs, Core Power offers a balanced, satisfying shake that’s also great for post-workout recovery.
The 5 grams of sugar are reasonable, and pairing it with high-fiber snacks like chia pudding or an apple can help balance its impact on blood sugar with a protein and carb snack.
Buy it on Amazon.
10. Chobani Complete Mixed Berry Protein Drink
- Calories: 170
- Protein: 20 g
- Sugar: 12 g
- Fiber: 3 g
- Carbs: 16 g
- Sodium: 120 mg
- Fat: 2.5 g
- Saturated Fat: 1.5 g
Chobani Complete combines 20 grams of protein and 3 grams of fiber, making it filling and supports blood sugar management. While it contains 12 grams of sugar, it’s naturally derived from fruit, so balancing this with lower-carb meals throughout the day can make it work.
Plus, the probiotics in yogurt support gut health too!
Buy it on Amazon.
11. Nurri Protein Shake
- Calories: 150
- Protein: 30 g
- Sugar: 1 g
- Fiber: 1 g
- Carbs: 3 g
- Sodium: 250 mg
- Fat: 2.5 g
- Saturated Fat: 1.5 g
Nurri is a new protein shake at Costco (and I found it on Amazon), and I love it for its balanced nutrition label! It is an outstanding nutrition choice for its 30 grams of protein, just 1 gram of sugar, and 3 grams of carbs.
At 150 calories, it’s nutrient-dense and an excellent base for balanced blood sugar levels. Consider blending it with ice for added volume without increasing sugar. I’ve also used it for ice cream in the Ninja Creami!
12. OWYN Pro Elite Vegan High Protein Shake
- Calories: 200
- Protein: 32 g
- Sugar: 0 g
- Fiber: 3 g
- Carbs: 3 g
- Sodium: 350 mg
- Fat: 7 g
- Saturated Fat: 1 g
OWYN combines 32 grams of protein and 3 grams of fiber, a perfect combo for satiety and steady blood sugar control. With 200 calories, it’s a more filling option that works well as a standalone snack or light meal. The no added sugar and the added fiber help balance any potential impact on blood sugar.
Buy it on Amazon.
FAQs
Can High-Protein Foods Raise Blood Sugar?
Is plant protein good for diabetes?
Is pea protein okay for people with diabetes?
The Bottom Line
Protein shakes can be a fantastic addition to a diabetes-friendly diet when chosen mindfully. Some of my favorite options are Fairlife, Orgain, and Premier Protein.
You can enjoy high-quality protein, minimal sugar, and a satisfying snack or meal replacement. Pairing these shakes with fiber-rich snacks, healthy fats, or low-carb fruits can enhance blood sugar stability for hours after while keeping you full and energized.
Whether you’re managing blood sugar levels, looking to build muscle, or simply need a convenient, nutritious option, these protein shakes are here to help you achieve your health goals.
