10 Low-Carb Protein Drinks for Diabetics I An Expert’s Guide

Managing type 2 diabetes or prediabetes requires a balanced diet that stabilises blood sugar levels. Protein drinks such as Berry Protein Shake, Green Protein Smoothie, Chocolate Peanut Butter Shake, Strawberry Cheesecake Smoothie, and more can be a tasty yet healthy addition to your daily routine, especially when formulated with low carbohydrates and healthy fats. People usually ask, ‘Can protein lower blood sugar?’

According to a study on 22 patients with type 2 diabetes, shared by the PubMed, whey protein showed glucose-lowering effects, however, this may also vary in individuals based on some baseline characteristics, such as lower body weight. Here we have shared some protein drinks for diabetics with fewer carbs, more protein, and fats (good ones).

Overview of Type 2 Diabetes and Prediabetes

Type 2 Diabetes: A chronic condition where the body becomes resistant to insulin or doesn’t produce enough, leading to elevated blood sugar levels.

Prediabetes: A precursor to type 2 diabetes, where blood sugar levels are higher than normal but not yet high enough to be diagnosed as diabetes.

Both conditions can benefit from dietary adjustments, particularly those focusing on low-carb, high-protein, and good fats. However, complete management of diabetes requires a multi-dimensional approach.

Why Are Protein Drinks Good for Diabetics?

Protein drinks tailored for diabetics offer several benefits:

Blood Sugar Control: High-protein, low-carb drinks can help stabilize blood sugar levels by reducing insulin spikes.

Satiety: Protein promotes feelings of fullness, which can aid in weight management, a crucial aspect of diabetes control.

Muscle Maintenance: Adequate protein intake supports muscle mass, which is important for overall metabolic health.

According to ScienceDirect, ‘Diabetic people are at higher risk of loss of muscle strength and disability.’

10 Low-Glycemic Protein Drinks

The following high protein diabetic shakes contain fewer carbs with some good fats. Enjoy these diabetic protein drinks; however, remember to keep your diet balanced by not consuming anything too much.

1. Berry Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• ½ cup mixed berries (blueberries, raspberries)
• 1 scoop plant-based protein powder
• 1 tablespoon chia seeds
• Ice cubes

Preparation:

• Combine all ingredients in a blender.
• Blend until smooth.
• Serve chilled.

Nutrition:

• Calories: ~200
• Protein: 20g
• Carbohydrates: 15g
• Fats: 10g

1. Storage: Lasts up to 24 hours in the fridge when kept in an airtight container.
2. Bone Health Additions: Add 1 tablespoon ground flaxseeds for omega-3 fatty acids.
3. Endocrinologist Recommendation: Yes, due to its balanced macronutrient profile.

Did you know?

Managing diabetes requires a multi-dimensional approach. It involves a balanced diet, exercise, glucose monitoring, and medication (when prescribed).

2. Green Protein Smoothie

Ingredients:

• 1 cup spinach
• ½ avocado
• 1 scoop whey protein isolate
• 1 cup unsweetened coconut milk
• 1 tablespoon almond butter

Preparation:

• Blend all ingredients until smooth.
• Serve immediately.

Nutrition:

• Calories: ~250
• Protein: 25g
• Carbohydrates: 12g
• Fats: 18g

1. Storage: Best consumed fresh; refrigerate leftovers for up to 12 hours.
2. Bone Health Additions: Incorporate ½ cup fortified tofu for additional calcium.
3. Endocrinologist Recommendation: Yes, especially for its healthy fat content.

3. Chocolate Peanut Butter Shake

Ingredients:

• 1 cup unsweetened almond milk
• 2 tablespoons natural peanut butter
• 1 scoop of chocolate protein powder
• 1 tablespoon cocoa powder
• Ice cubes

Preparation:

• Blend all ingredients until smooth.
• Serve chilled.

Nutrition:

• Calories: ~300
• Protein: 30g
• Carbohydrates: 10g
• Fats: 18g

1. Storage: Lasts up to 24 hours in the fridge when kept in an airtight container.
2. Bone Health Additions: Add 1 tablespoon of chia seeds for added calcium.
3. Endocrinologist Recommendation: Yes, due to its high protein and healthy fat content.

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4. Strawberry Cheesecake Smoothie

Ingredients:

• 1 cup unsweetened Greek yogurt
• ½ cup strawberries
• 1 scoop vanilla protein powder
• 1 tablespoon flaxseed meal
• Ice cubes

Preparation:

• Blend all ingredients until smooth.
• Serve immediately.

Nutrition:

• Calories: ~220
• Protein: 25g
• Carbohydrates: 15g
• Fats: 8g

1. Storage: Best consumed fresh; refrigerate leftovers for up to 12 hours.
2. Bone Health Additions: Incorporate ½ cup fortified almond milk for additional calcium.
3. Endocrinologist Recommendation: Yes, for its high protein and probiotic content.

5. Cinnamon Roll Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop cinnamon-flavoured protein powder
• 1 tablespoon ground flaxseeds
• ½ teaspoon ground cinnamon
• Ice cubes

Preparation:

• Blend all ingredients until smooth.
• Serve chilled.

Nutrition:

• Calories: ~210
• Protein: 20g
• Carbohydrates: 12g
• Fats: 10g

1. Storage: Lasts up to 24 hours in the fridge when kept in an airtight container.
2. Bone Health Additions: Add 1 tablespoon of chia seeds for added calcium.
3. Endocrinologist Recommendation: Yes, due to its balanced macronutrient profile.

6. Vanilla Almond Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 tablespoon almond butter
• ½ teaspoon vanilla extract
• Ice cubes

Preparation:

• Blend all ingredients until smooth.
• Serve immediately.

Nutrition:

• Calories: ~230
• Protein: 25g
• Carbohydrates: 10g
• Fats: 14g

1. Storage: Best consumed fresh; refrigerate leftovers for up to 12 hours.
2. Bone Health Additions: Incorporate ½ cup fortified tofu for additional calcium.
3. Endocrinologist Recommendation: Yes, for its healthy fat content.

Did you know?

Freestyle Libre 3 Plus Sensor is the world’s smallest yet automatic insulin delivery (AID) system compatible CGM sensor.

7. Pumpkin Spice Protein Smoothie

Ingredients:

• 1 cup unsweetened almond milk
• ½ cup canned pumpkin
• 1 scoop vanilla protein powder
• ½ teaspoon pumpkin pie spice
• Ice cubes

Preparation:

• Blend all ingredients until smooth.
• Serve immediately.

Nutrition:

• Calories: ~240
• Protein: 25g
• Carbohydrates: 18g
• Fats: 10g

1. Storage: Lasts up to 24 hours in the fridge when kept in an airtight container.
2. Bone Health Additions: Add 1 tablespoon of chia seeds for added calcium.
3. Endocrinologist Recommendation: Yes, due to its high fiber content.

8. Mocha Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop of chocolate protein powder
• 1 tablespoon instant coffee
• Ice cubes

Preparation:

• Blend all ingredients until smooth.
• Serve chilled.

Nutrition:

• Calories: ~220
• Protein: 20g
• Carbohydrates: 12g
• Fats: 10g

Storage: Best consumed fresh; refrigerate leftovers for up to 12 hours.

Bone Health Additions: Incorporate ½ cup fortified almond milk for additional calcium.

Endocrinologist Recommendation: Yes, for its high protein content.

9. Tropical Protein Smoothie

Ingredients:

• 1 cup unsweetened coconut milk
• ½ cup pineapple chunks
• 1 scoop vanilla protein powder
• 1 tablespoon shredded coconut
• Ice cubes

Preparation:

• Blend all ingredients until smooth.
• Serve immediately.

Nutrition:

• Calories: ~230
• Protein: 25g
• Carbohydrates: 18g
• Fats: 12g

1. Storage: Lasts up to 24 hours in the fridge when kept in an airtight container.
2. Bone Health Additions: Add 1 tablespoon of chia seeds for added calcium.
3. Endocrinologist Recommendation: Yes, due to its healthy fat content.

10. Matcha Green Tea Protein Shake

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop vanilla protein powder
• 1 teaspoon matcha green tea powder
• Ice cubes

Preparation:

• Blend all ingredients until smooth.
• Serve chilled.

Nutrition:

• Calories: ~210
• Protein: 20g
• Carbohydrates: 10g
• Fats: 8g

1. Storage: Best consumed fresh; refrigerate leftovers for up to 12 hours.
2. Bone Health Additions: Incorporate ½ cup fortified tofu for additional calcium.
3. Endocrinologist Recommendation: Yes, for its antioxidant properties.

Nutritional Comparison Table

Recipe	Calories	Protein	Carbohydrates	Fats	Bone Health Additions
Berry Protein Shake	200	20g	15g	10g	Flaxseeds
Green Protein Smoothie	250	25g	12g	18g	Fortified Tofu
Chocolate Peanut Butter	300	30g	10g	18g	Chia Seeds
Strawberry Cheesecake	220	25g	15g	8g	Fortified Almond Milk
Cinnamon Roll Protein	210	20g	12g	10g	Chia Seeds
Vanilla Almond Protein	230	25g	10g	14g	fortified tofu

Conclusion:

Managing type 2 diabetes is not as difficult as experiencing the consequences of prolonged high blood sugar. Simply keep in mind that you need to maintain a balanced diet, exercise daily, monitor your glucose regularly, and take medications (if prescribed). If pricking fingers to check blood sugar frustrates you, simply check out your benefits and claim a CGM system.

Disclaimer: This blog is only for informational purposes. Always consult a doctor before taking any medical action.