If you have type 2 diabetes, the foods you eat make a significant difference to your well-being. For example, refined and highly processed carbohydrates often trigger spikes in your blood sugar. Over time, blood sugar spikes can lead to health complications.

On the other hand, the digestion of protein foods and whole grains takes longer than that of processed carbohydrates and sugars. Slow digestion means your blood sugar will rise gradually. This is healthy, especially for individuals with diabetes.

Most protein shakes are processed and contain large quantities of sugar. What does this mean for individuals with diabetes, and how can they incorporate protein into their diet safely?

Protein Shakes, Diabetes, and Weight Loss

You probably know that type 2 diabetes occurs alongside obesity or excessive weight gain. If you have this health condition, chances are that you’re seeking a healthy way to lose weight. Considering proteins take longer to digest than carbs, they increase satiety (the feeling of being full). Thus, you will not feel hungry quickly after eating protein.

Therefore, adding the right protein shakes to your diet can help you lose weight. This approach works if you use proteins to replace fats and carbohydrates. Remember, adding protein to an existing high-carbohydrate diet won’t lead to any weight loss.

It’s equally important to mention that protein shouldn’t replace vegetables, whole grains, and fresh fruits. These foods add fiber to your diet. Reducing or cutting fiber intake can cause various health challenges.

Homemade vs. Store-Bought Protein Shakes

Both homemade and store-bought protein shakes have benefits and limitations. Therefore, your choice may boil down to convenience and cost. For instance, store-bought protein shakes are processed and may contain added sugars.

On the plus side, their ingredients are accurately measured and labeled. A quick scan of the label will tell you what you’re getting. In addition, the protein powders used in store-bought shakes often come from varied sources, including peas, potatoes, soybeans, hemp, and more.

With a homemade protein shake, you know what’s going into it. However, it takes time to weigh and assess the ingredients. Considering most people don’t weigh or measure their foods, it’s difficult to assess the exact calories, proteins, and carbs being consumed. If you’re preparing your protein shake at home, ensure you weigh or measure the exact amounts of the ingredients you’re mixing.

What to look for in Protein Shakes

When buying protein shakes for weight loss, especially for a person with diabetes, pay attention to the following;

• Good flavor
• Limited or no artificial sweeteners
• Limited or no added sugars
• No artificial flavors

You may also want to consider healthy protein add-ins to your shake. These include avocadoes, cottage cheese, milk, Greek Yoghurt, peanut butter, and white beans. It’s also recommended to boost your shake’s fiber content with ingredients such as oatmeal, chia seeds, wheat bran, and flax seeds. Enough dietary fiber will slow down sugar absorption into your bloodstream.