What is the best protein powder for diabetics?


drink wholesome is the best protein powder for diabetics. It is made with a short list of simple ingredients, so you can boost your protein intake without extra processing and added junk. Order samples to see if our diabetes protein powder is right for you. 

Written by Jack Schrupp & Brittany Adelman, RDN

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How to pick protein powder for diabetics

How much protein do diabetics need? 


Two common misconceptions about dietary protein intake in diabetes management are 1) that a certain amount of dietary protein is converted into blood glucose (sugar) and 2) that consuming too much protein can lead to diabetic kidney disease. Both misconceptions have been disproven. On the contrary, eating enough protein helps with blood glucose management, improves satiety (fullness), and can support weight loss. Diabetics need protein just like everyone else, and may even benefit from a high protein diet.

Diabetics should eat at least 0.36 grams of protein per pound of body weight per day. The actual amount you need may be considerably higher, however, depending on your age, sex, etc. Use our protein intake calculator to estimate your recommended daily protein intake.

Most of your protein should come from dietary protein sources like eggs, meat, and fish. Getting enough protein this way can be hard for some people, however, which is where protein powders can help. Adding a scoop of protein powder to your diet is a great way to ensure that you are meeting your protein goals, and even managing your blood glucose. That said, not all protein powders are created equal.

Why is protein important for diabetics?


Blood sugar management

When it comes to managing blood sugar levels, protein plays an important role. Unlike carbohydrates, protein has a minimal impact on blood sugar and can help stabilize glucose levels. Incorporating protein into your diet can thus aid in blood sugar control and contribute to overall health and well-being.

There are several mechanisms by which protein aids in blood sugar control. First, protein stimulates the release of insulin, the hormone responsible for transporting glucose into your cells. This helps you to regulate blood sugar levels and prevent sharp spikes or drops.

Second, protein slows down the absorption of carbohydrates in your digestive system. When protein is consumed together with carbohydrates, it can slow down the digestive process, leading to a more controlled release of glucose into the bloodstream. This can help prevent sudden spikes in blood sugar levels after meals, especially when consuming high-carbohydrate foods.

Third, protein consumption moderates glucose production in the liver, ensuring a steady release into the bloodstream, and reducing the risk of blood sugar fluctuations. Protein accomplishes this by stimulating the release of glucagon, a hormone that promotes the breakdown of glycogen (stored glucose) in the liver. In addition to preventing glucose spikes, moderating glucose production through protein consumption has numerous benefits for diabetics. By maintaining stable blood sugar levels, you can avoid the energy crashes and mood swings associated with sudden glucose fluctuations.

Improved insulin sensitivity and satiety

Protein consumption also plays an important role in improving insulin sensitivity. By incorporating protein into your diet, you can enhance your body’s responsiveness to insulin, which is crucial for regulating blood sugar levels effectively. Protein intake helps stimulate the release of glucagon, a hormone that counteracts the effects of insulin. This balance helps prevent excessive blood sugar spikes and contributes to better overall glycemic control.

Moreover, protein-rich meals promote satiety, keeping you feeling fuller for longer. This can be particularly advantageous for individuals with diabetes who struggle with cravings or overeating. A diet rich in protein can enhance the secretion and action of incretin hormones, such as glucagon-like peptide-1 (GLP-1), which play a role in regulating blood sugar levels and satiety. In other words, by increasing your protein intake, you can reduce calorie consumption and support weight management. 

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Muscle growth and repair

Without adequate protein intake, you cannot build and repair muscles. This matters in the context of diabetes for two reasons: 1) diabetics can experience muscle wasting due to insulin resistance and 2) people with more muscle have higher metabolisms and burn more caloriesIncorporating protein into your meals and snacks can thus help ensure that you are staying strong and managing your weight. 

Other health benefits

Protein plays a crucial role in supporting heart health, making it an essential component of a balanced diet for diabetics. For example, protein consumption can contribute to improved lipid profiles, including lower levels of LDL cholesterol (commonly referred to as “bad” cholesterol) and higher levels of HDL cholesterol (known as “good” cholesterol). According to a study published in the Journal of the American Heart Association, increasing your dietary protein intake by just 5% can lead to a 6% reduction in the risk of developing coronary heart disease.

A diet rich in protein has also been associated with lower blood pressure levels. Protein plays a role in various physiological processes, including the synthesis of nitric oxide, a compound known for its vasodilatory effects. By promoting the relaxation of blood vessels, adequate protein consumption may support improved blood flow and help regulate your blood pressure.

How to add protein to your diet


It is important to choose the right protein sources to maximize insulin sensitivity and satiety. Consider incorporating the following protein-rich foods into your diet:

• Lean meats: Chicken, turkey, lean cuts of beef, and pork

• Fish: Salmon, tuna, trout, and sardines

• Eggs

• Dairy products: Greek yogurt, cottage cheese, and low-fat milk

• Legumes: Beans, lentils, chickpeas, and soybeans

• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds

• Protein powder: Add a scoop of diabetic-friendly protein powder to your smoothies. oatmeal, and recipes

Keep in mind that individual protein needs vary depending on factors such as age, weight, activity level, and overall health. It is always best to consult with your healthcare professional or registered dietitian to determine the appropriate amount of protein for your specific needs.

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Is protein powder good for diabetes?


If you have type 2 diabetes, you should avoid protein powders with lots of Added Sugar, as it can trigger blood sugar spikes. Naturally occurring sugars like those found in fruits and vegetables, on the other hand, are safe to eat. According to recent research, there is no link between natural sugar and diabetes. Naturally occurring sugars are digested and absorbed more slowly, and are much less likely to cause blood sugar spikes.

You should also avoid protein powders sweetened with artificial sweeteners. Several studies have shown that artificial sweeteners may increase cravings toward sugary and sweet foods, which can lead to binging and feelings of withdrawal. Other studies have associated artificial sweeteners with a higher risk of glucose intolerance, which is a precursor for pre-diabetes and diabetes.

Finally, you should avoid protein powders made with protein concentrates and isolates, which are listed as “pea protein” and “whey protein” on the ingredient list. While high-protein, low-carb foods like these are low on the glycemic index, they can still measure high on the insulin index. For this reason, protein concentrates and isolates can cause hyperinsulinemia (abnormally high levels of insulin). In other words, while protein concentrates and isolates do not spike blood sugar the way that most carbohydrates do, they can still result in an insulin spike because protein has an insulinotropic effect (it promotes insulin secretion).

What is the best protein powder for diabetes?


When buying protein powder for diabetics, look for a short list of simple ingredients. Research shows that the more your protein powder looks like real food, the less likely it will be to cause hyperglycemia (high blood sugar).

Avoiding ingredients known to cause gut health problems is also important. Gut health problems are linked to the development of Type 2 diabetes, so avoiding problematic ingredients like emulsifiers, thickeners, flavors and sugar substitutes is super important. Keep reading to learn more.

Why drink wholesome


drink wholesome is additive-free.

One of the reasons why we make the best protein powder for diabetics is that we do not use food additives like gums, lecithin, flavors, and artificial sweeteners. Even in small amounts, ingredients like these can cause painful side effects.

vegan vanilla protein powder serving suggestion
vanilla protein powder lifestyle image 1

Food additives look very little like food, making them challenging for your digestive system to process. In some cases, this causes your colon to absorb excess water, leading to diarrhea. In other cases, the partially broken-down food additives feed your gut bacteria, which generate gas as they eat, resulting in bloating, flatulence, and stomach pain. Gas can also slow colonic transit – the amount of time it takes food to pass through the colon – leading to constipation.

Here is a list of the most common food additives in protein powder:

acacia fiber, acacia gum, acesulfame potassium, artificial flavors, ascorbic acid, aspartame, calcium carbonate, carrageenan, cellulose gum, dextrin, dicalcium phosphate, dipotassium phosphate, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sucralose, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, xylitol, zinc oxide

In the long term, the consistent consumption of food additives can disrupt regulatory pathways in your intestines, setting the stage for inflammatory bowel disease (IBD) and other systemic inflammatory disorders. Some additives, especially artificial sweeteners and sugar alcohols, can also disturb your gut microbiome – the collection of microorganisms that live in your gut. This can trigger massive amounts of inflammation as well as the development of several chronic diseases.

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free.

Another reason why we make the best protein powder for diabetes is that we do not use dairy-based proteins like whey and casein. Whey and casein, which are byproducts of cheese and yogurt manufacturing, are notorious for triggering gastrointestinal problems because they contain lactose – a sugar that most adults cannot digest.

vegan chocolate protein powder lifestyle image 1
vanilla protein powder lifestyle image 2

drink wholesome is made with real foods.

A final reason why we make the best diabetic protein powder is that we do not use protein concentrates or isolates. Nearly all other protein powders rely on one or both of these protein sources, which are chemically and/or mechanically stripped of everything but the protein.

Your gut is meant to digest minimally or unprocessed foods, not protein concentrates and isolates. This is why research shows that eating ingredients like these can alter the composition of your gut microbiome. As you just learned, an altered gut microbiome is not something to be taken lightly.

Instead of protein concentrates or isolates, we make the best protein powder for diabetics with egg whites and almonds. These minimally-processed protein sources are a gut-friendly alternative to protein concentrates and isolates.

Unlike protein isolates and concentrates, egg whites and almonds contain enzymes and other digestive aids that help you break them down. Egg whites are also low fiber, low FODMAP (good for IBS), alkaline (meaning they balance the pH levels in your gut) and probiotic (meaning they promote the growth of healthy gut bacteria). Our customers experience the fewest digestive issues when using our egg white protein powder.

For individuals unable to consume eggs, our almond protein powder is the best vegan protein powder for diabetics. Almonds boast prebiotic effects, nourishing the diversity and composition of the gut microbiome. They also help you have healthy and regular bowel movements.

In conclusion, our protein powders, because they are additive and dairy-free and made with simple whole foods, are a diabetes-friendly way to boost your protein intake.

★★★★★

no glucose spikes

“I’m diabetic and was looking for something simple to help me boost my protein. I just add it to smoothies. No glucose spikes and fills me up.” – James

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Protein Powder Sample Packs

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.

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