How to Find the Best Low Glycemic Protein Powder
📌 Overview and Key Takeaways
This is a Nutrition Coach’s guide on how to find the best low glycemic protein powder.
Discover how to safely meet your protein needs on a low GI diet.
Low Glycemic Protein Powder
Is Protein Powder Low Glycemic?
Protein powder can be low glycemic, but it depends on the formulation.
The glycemic index (GI) measures how quickly a food raises blood glucose (sugar) levels.
Among those who need to be mindful of the GI of what they eat are individuals with diabetes or pre-diabetes, individuals with insulin resistance, and individuals trying to achieve or maintain a healthy body weight.
High protein, low carb foods like protein powder typically have a low or negligible effect on blood sugar.
That said, the GI of protein powder can vary depending on several factors, including:
- Type of Protein: Animal-based protein sources like beef and egg whites tend to have the lowest glycemic index. Dairy-based protein sources like whey tend to have a slightly higher GI due to their lactose (sugar) content. Plant-based protein sources like peas tend to have the highest GI because they contain the most carbs. They are still typically classified as low GI, however.
- Added Ingredients: Some protein powders contain added sugars or food additives like maltodextrin, which can increase their glycemic index.
- Fats: Fats help slow the absorption of glucose into the bloodstream. Protein powders with more fats therefore tend to have a lower GI.
- Fiber: Because the body is unable to break down and absorb fiber, it slows digestion. Protein powders with more fiber therefore tend to have a lower glycemic index.
So, although protein powders tend to have a low glycemic index, their GI can vary depending on the type of protein, the added ingredients, and the macronutrient profile.
Product Quiz
What Is the Best Low GI Protein Powder?
A protein powder low in added sugar, free from high GI food additives like maltodextrin, and with a balance of fats and fiber should have a low GI.
Not all low glycemic index protein powders are created equal, however.
Early research suggests that artificial sweeteners like sucralose may have an adverse effect on insulin response and sensitivity (Diabetes Metab Syndr, 2025).
In other words, although sucralose has zero calories and does not raise blood sugar directly, some research suggests it might disrupt how your body handles glucose.
More research is needed to clarify this relationship, however.
Regularly eating ultra-processed additives, particularly artificial sweeteners, might also alter the composition of your gut microbiome (North Clin Istanb, 2019).
These shifts, known as gut dysbiosis, have been linked to the development of Type 2 diabetes as well as poor glycemic control (Diabetes, 2022; Nutrients, 2023).
Gut dysbiosis is thought to damage the intestinal lining, leading to inflammation that interferes with how the body processes sugar and regulates insulin; though exactly how this happens is not fully understood.
⚠️ Here is a list of the most common food additives in protein shakes and powders:
- 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
- maltitol
- maltodextrin
- mono- and diglycerides
- ‘natural’ flavors
- rice bran extract
- rice dextrin
- rice hulls
- rosemary extract
- silica
- silicon dioxide
- sodium alginate
- soluble corn fiber
- sorbitol
- soy lecithin
- sucralose
- sunflower lecithin
- tocopherols
- tricalcium phosphate
- xanthan gum
- xylitol
- zinc oxide
As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.
🚫 Avoid Protein Concentrates and Isolates
Many low GI protein powders are made from ultra-processed protein concentrates and/or isolates, which have been stripped of everything (fats, carbs, fiber, etc.) but the protein.
For some individuals, this might cause hyperinsulinemia (abnormally high levels of insulin) because eating large amounts of protein without fats, carbs, fiber, etc. has an insulinotropic effect (promotes insulin secretion) (ScienceDirect, 2024; Eur J Clin Nutr, 2014).
Over time, excess insulin can lead to long-term health risks.
If this is a concern for you, I recommend choosing a powder made from minimally-processed protein sources like egg whites and almonds.
Order Samples to see for yourself.
Sources
- Diabetes & Metabolic Syndrome: Clinical Research (Diabetes Metab Syndr). Association of sucralose consumption with insulin response and sensitivity. 2025.
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- Diabetes (Diabetes). Butyrate-Producing Bacteria and Insulin Homeostasis: The Microbiome and Insulin Longitudinal Evaluation Study (MILES). 2022.
- Nutrients (Nutrients). Gut Microbiota and Type 2 Diabetes Mellitus: Focus on the Gut-Liver Axis. 2023.
- ScienceDirect (ScienceDirect). Protein Isolates. 2024.
- European Journal of Clinical Nutrition (Eur J Clin Nutr). High dietary protein intake, reducing or eliciting insulin resistance?. 2014.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux. Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food. Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal. We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most. If you’re wondering which Drink Wholesome product is best for you, ask our Registered Dietitian. For personalized medical advice, consult your healthcare provider.Frequently asked questions
Who Is Drink Wholesome for?
Why Is Drink Wholesome Good for Sensitive Stomachs?
What’s the Difference Between Protein Powder and Meal Replacement Powder?
What’s the Difference Between Almond, Collagen, and Egg White Protein?
Ask Our Dietitian
High Protein Blueberry Pancakes
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ¼ cup Drink Wholesome
- ⅓ cup flour
- 2 egg whites
- ¼ cup plant milk
- 1 tbsp nut butter
- 2 tbsp maple syrup
- 1 cup blueberries
Instructions
In a blender, combine the egg whites, milk, ¼ cup blueberries, and almond butter. Pour the mixture into a small mixing bowl and add the protein powder and flour. Whisk until smooth. Pour ⅓ cup batter onto a heated and greased (or non-stick) pan to form pancakes. Cook each side for 2-3 minutes. This recipe makes 4-5 pancakes. Then, in a small saucepan, heat ¾ cup blueberries and the maple syrup over medium heat, stirring occasionally, for about 8 minutes. Plate the pancakes and spoon blueberry jam on top.
Author(s)
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