Protein Shakes and Diabetes

Are Protein Shakes Good for Diabetes?

Protein shakes and healthy smoothies are all the rage these days. These popular pre- and post-workout drinks can include almost any ingredient under the sun, so if you have diabetes, it’s natural to question how they’ll impact your blood sugar level. That said, there’s no reason to avoid these beverages. There are countless diabetes-friendly dishes available online. Here, we assemble our leading 8 protein shake and smoothie recipes for people with diabetes.

Protein drinks 101

In basic, protein drinks are made from protein powder and a liquid. Depending upon your dietary needs, this liquid might be:

  • water
  • dairy milk
  • nut milk
  • rice milk
  • seed milk

Other protein add-ins consist of:

Sweeteners, fresh or frozen fruit, and fresh vegetables may likewise be added. Nobody food is off-limits if you have diabetes. Still, it’s crucial to limit refined carbohydrates that are most likely to spike your blood glucose.

Consuming fat with carbohydrates may help slow food digestion. This can slow down the length of time it takes sugar to strike your blood stream. Sources of fat that taste great in protein drinks include:

If possible, include fiber to your protein drink. It helps slow your body’s absorption of sugar. Oatmeal, ground flaxseed, chia seeds, and wheat bran are high in fiber and are protein-drink friendly.

Some protein drink dishes call for maple syrup or Stevia. Maple syrup is high in sugar, but can be enjoyed moderately. Stevia is a non-nutritive, no-calorie sweetener that won’t raise your blood glucose. When making shakes and smoothies, use the least amount of sweetener possible.

Numerous pre-made protein shakes and smoothies are packed with refined sugar. Your best choice is to make them at home where you can manage the active ingredients.

Here are eight recipes to try:

Recommended Protein Shakes for Diabetics

1. Peanut butter and jelly protein shake

A routine peanut butter and jelly sandwich made with sugar-rich jelly and high-carb bread is typically off-limits for people with diabetes. Now you can drink your preferred comfort food with this thick and creamy protein shake. It provides a triple-dose of protein from protein powder, peanut butter, and cottage cheese. Low-sugar or no-sugar jam adds just the correct amount of sweetness.


protein shakes for diabetes

If a thick, creamy, peanut butter and jelly milkshake sounds delicious to you, then hold on to your seat! Eat it with a spoon or sip it with a straw. Now you can have your peanut butter and jelly in a rich & creamy protein packed ‘milkshake’!


  • 1/2 cup — Cottage cheese [1]
  • 1 Scoop — protein powder (I used vanilla)
  • 1 tbs — Low sugar or no sugar added strawberry jelly or jam
  • 2 tbs — Peanut flour or PB2 (or peanut butter)
  • Pinch — Salt
  • 3-5 — Stevia packets (or sweetener of choice to taste)
  • 1/2 cup-1 cup — Water (Alter this according to desired consistency)
  • 5-10 — Ice cubes (Depending on how thick you like it, use less for a thinner consistency)
  • Optional:  1/2 tsp xanthan gum (you can get this from most grocery stores in the gluten free section! Just a pinch of it makes your shake so thick and creamy)
  • Optional:  A few drops of maple or peanut butter extract

[1] Cottage cheese might sound strange, however this is what makes the ‘MILKSHAKE’ consistency! However, you might likewise use Greek yogurt in place of the home cheese. Likewise, if you are delicate to dairy, you can use tofu to obtain a similar consistency.


  • The estimated total time to make this recipe is 5-10 minutes.
  • Put all the base ingredients in the blender and blend away until desired consistency is reached!

Nutritional Info
WWP+ (per serving) 6
SmartPoints™ 4
Shake 1
Calories per Shake 238
Fat 2 g
Saturated Fat 1 g
Carbohydrates 12 g
Fiber 3 g
Sugar 6 g
Protein 45 g

2. French toast protein shake

French toast is often topped with powdered sugar and then drenched in syrup, so it’s usually ruled out a diabetes-friendly food. That’s where this protein shake comes in. It provides you the decadence of French toast, without the extra sugars. The shake’s primary active ingredients are protein powder and cottage cheese. Stevia and a touch of maple syrup supply sweet taste.

I imagine that many people have fond childhood memories of the house filling with the sweet odor of cinnamon while waiting in anticipation for the warm french toast that was to come that dripped with melted butter and maple syrup! Now you can have all of your favorite flavors worked up into a thick and velvety protein shake that is so excellent it might truthfully pass as a milkshake! Yes, I did state you might have french toast and a milkshake for breakfast! Now that is worth awakening for, if you ask me!


  • 1/2 cup — Fat free cottage cheese [1]
  • 1 scoop — Vanilla protein powder
  • 1 tsp — Maple extract (or 2 tbs sugar free maple syrup)
  • 1/2 tsp — Cinnamon
  • Dash — Nutmeg or pumpkin pie spice
  • 3-5 — Stevia packets (or sweetener of choice to taste)
  • 1/2-1 cup — Water (Alter this according to desired consistency)
  • 5-10 — Ice Cubes (Depending on how thick you like it, use less for a thinner consistency)
  • 1/2 tsp — Xanthan gum [2] (optional)
  • 1/2 tsp — Butter extract (optional)

[1] You can’t taste the home cheese, it simply makes the shake thick and velvety. You could also use 1/2 cup Greek yogurt or 1 little frozen banana as a replacement.

[2] You can get xanthan gum from the majority of supermarket in the gluten complimentary area! Simply a pinch of it makes your shake so thick and creamy!


  • The estimated total time to make this recipe is 5-10 minutes.
  • Put everything into a blender and blend until creamy consistency is reached! Top with light whipped cream and a dash of cinnamon if desired, and Enjoy!

Nutritional Info
WWP+ (per serving) 4
SmartPoints™ 2
Serving 1
Calories per Shake 180
Fat 0 g
Saturated Fat 0 g
Carbohydrates 7 g
Fiber 0 g
Sugar 4 g
Protein 36 g

See also: Best Smoothie Recipes for Diabetics

3. Rice protein shake

This shake is made with rice protein powder, an option to whey protein powder, and fresh or frozen fruit. It likewise includes nuts and flaxseeds for healthy fat and fiber. An unexpected component in this shake is borage oil, which has anti-inflammatory homes.

You should not use borage oil if you’re pregnant or if you take warfarin or seizure medications. The oil might likewise cause gastrointestinal issues. If you cannot use borage oil or if you’re concerned about the side effects, you can omit it from this dish. You’ll still reap the benefits of a yummy protein shake.

This gratifying shake is the simplest to make and digest. This shake supplies necessary protein for detoxing, omega-3 fats from flax oil, fiber for healthy food digestion and removal, and anti-oxidants and phytonutrients from berries and fruit. It will sustain you, stabilize your blood glucose, and assist you control your cravings throughout the day.


  • 2 Scoops — Rice Protein Powder (or follow directions for the serving size of the product you pick)
  • 1 Tablespoon — Organic Combination Flax And Borage Oil
  • 2 Tablespoon — Ground Flaxseeds
  • Ice (made from filtered water), if desired
  • 6-8 Ounces — Filtered Water
  • 1/2 Cup — Fresh Or Frozen Noncitrus Organic Fruit (such as Cherries, Blueberries, Raspberries, Strawberries, Peaches, Pears, or Bananas)
  • 1/4 Cup — Nuts optional – Soaked overnight (Such as Almonds, Walnuts, Pecans, or any combination)

4. Apple cinnamon soya shake

This protein shake is similar to Grandma’s apple pie. It’s made from fiber-rich apple cubes, a combination of soy and dairy milks, and a sprinkle of cinnamon. Fresh apples are a great fruit alternative for anyone worried about their blood sugar levels.

A satisfying fruity in-between treat, that can be made in a jiffy. The antioxidant flavonoids from soya, fiber from apples and the bio-active compound from cinnamon helps to avoid a quick rise in blood glucose levels and the low-fat milk provides you enough calcium while preventing the unnecessary fat.


  • 3 cups — apple cubes (unpeeled)
  • 1/2 tsp — cinnamon (dalchini) powder
  • 1 cup — chilled soya milk (unflavoured)
  • 2 cups — chilled low-fat milk , 99.7% fat-free
  • 1/2 tsp — sugar substitute (optional)


  • Total Time: 10 mins
  • Makes 6 glasses

Nutrient values per glass
Energy 103 kcal
Protein 5.1 gm
Carbohydrates 17.6 gm
Invisible Fat 1.5 gm
Fibre 2.8 gm
Calcium 160.8 mg

5. Soy good shake

If you’re lactose intolerant or vegetarian, Diabetes Self-Management has an excellent shake choice for you. It’s made with protein-rich soy milk and silken tofu. Frozen strawberries, half of a little banana, and almond extract add flavor. If you’ve never tried silken tofu prior to, this is the ideal time to introduce the taste to your palate.


  • 1/2 cup — unsweetened, calcium-fortified vanilla soy milk
  • 1/2 cup — silken tofu (about 4 ounces)
  • 1/2 cup — frozen strawberries, unthawed
  • 1/2 — small (6-inch) banana
  • 1/2 teaspoon — almond extract
  • Artificial sweetener to taste

Place all ingredients in a blender, cover, and blend on high until smooth and creamy. Serve immediately.

Yield: 1 1/2 cups. Serving size: 3/4 cup.

Nutrition Facts Per Serving:
Calories: 91, Carbohydrates: 11 g, Protein: 5 g, Fat: 3 g, Saturated Fat: <1 g, Sodium: 12 mg, Fiber: 2 g

Exchanges per serving: 1/2 reduced-fat milk, 1/2 fruit. Carbohydrate choices: 1.

6. High-protein, no-sugar-added, chocolate healthy smoothie

If you’ve been feeling deprived of your favorite sweet treats, look no further. This icy shake from Sugar-Free Mom looks after your chocolate yearnings. It’s made from protein-rich almond milk, cottage cheese, and protein powder. The healthy smoothie’s decadent chocolate taste originates from unsweetened cocoa powder and liquid chocolate Stevia.

Protein Chocolate shake


  • 1/4 cup — almond milk, unsweetened
  • 1/2 cup — cottage cheese, 2%
  • 2 tablespoons — cocoa powder, unsweetened
  • 1 scoop — whey protein powder, unsweetened
  • 2 droppers — full liquid chocolate stevia or 1/4 teaspoon plain powder or 1 packet
  • 1 cup — crushed ice


  1. Add your almond milk, cottage cheese and cocoa powder to your blender first.
  2. Once well blended add the rest of the ingredients to your blender.
  3. Taste and adjust sweetener if needed. Enjoy immediately!

Nutrition Information
Serves: 1
Serving size: 1
Calories: 284
Fat: 7.3g
Saturated fat: 2.3g
Carbohydrates: 16.3g
Sugar: 3.6g
Sodium: 523mg
Fiber: 6.9g
Protein: 42.9g
Cholesterol: 9mg

7. Strawberry-banana breakfast healthy smoothie

Instead of adding strawberries and bananas to a bowl of dull oatmeal, blend them with yogurt, almond milk, and a little Stevia. The outcome is a protein-rich healthy smoothie from Diabetics Rejoice! that will provide you sufficient energy to last till lunch. The recipe requires PaleoFiber powder, however you can likewise replace chia seeds or flaxseed meal.


  • 1 cup — almond milk, unsweetened
  • 1/2 cup — unsweetened plain yogurt (or unsweetened plain kefir)
  • 2 packets — stevia (I use Sweet Leaf brand)
  • 1/4 — small banana
  • 1/2 cup — fresh or frozen strawberries
  • 1 tablespoon — PaleoFiber powder (or substitute chia seed or ground flaxseed meal)
  • 1 tablespoon — collagen hydrolysate (or Vanilla protein powder of your choice)
  • 1/2 teaspoon — vanilla extract

Nutritional Information per serving: 276 calories, 44.7 g carbohydrate, 2.6 g total fat, 14.3 g fiber, 16.7 g protein.

8. Blended berry protein healthy smoothie

Berries are nothing short of antioxidant superfoods. They consist of a kind of natural sugar referred to as fructose. According to a 2008 research study, fructose does not raise blood sugar levels as rapidly as carbs like bread, pasta, and table sugar do. However, it’s a carb and must be eaten in moderation.

Mixed berry protein smoothie

The primary components in this slushy protein healthy smoothie are whey protein powder and frozen blueberries, raspberries, strawberries, and blackberries. Liquid flavor enhancer is likewise added. The dish requires 1/2 cup of whipped cream topping, however you might remove this to decrease the general sugar content.


  • 4 ounces — very cold water
  • 1 cup — fresh or frozen mixed berries (raspberries, strawberries, blueberries, blackberries)
  • 2 — ice cubes, regular size
  • 1 teaspoon — Crystal Light® liquid flavor enhancer drops, blueberry raspberry flavor
  • 1/2 cup — whipped cream topping
  • 2 scoops — ProCel® whey protein powder (13 grams)


  1. In a blender add water, frozen berries, ice cubes and liquid flavor enhancer drops. Blend until slushy and mixed well.
  2. Add whipped topping and blend well.
  3. Add protein powder. Blend well.
  4. Divide into 2 servings and enjoy one right away or freeze and defrost to enjoy later.

Portions: 2

Serving size: 7 ounces

Nutrients per serving
Calories 104
Protein 6 g
Carbohydrates 11 g
Fat 4 g
Cholesterol 11 mg
Sodium 15 mg
Potassium 141 mg
Phosphorus 49 mg
Calcium 69 mg
Fiber 2.4 g

One Reply to “Are Protein Shakes Good for Diabetes?”
  1. Shimmin Sam

    Just wondered if they work best with type 1 or 2 diabetes? I have tried many protein powders with almond milk, coconut milk, water etc and can’t seem to find a combination that doesn’t give a spike

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