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Best Protein Powder for Diabetics That Doesn’t Spike Insulin

Diabetic friendly protein powder scoops in vanilla and chocolate

For those living with diabetes, managing protein intake while avoiding insulin spikes can be a constant struggle. Protein powder can help maintain muscle mass and manage hunger cravings, but choosing the right one can feel like finding a needle in a haystack.

Beyond just sugar, artificial sweeteners, sugar alcohols, and high-carb fillers are common across today’s protein powder aisle. It’s important to be conscious of these sneaky ingredients that can affect blood glucose.

If you’re wondering what’s the best protein powder for diabetics (and one that truly won’t spike your insulin levels), then this guide is for you. There’s more to it than finding sugar-free options, so let’s unpack what to look for.

The Role of Protein Powder When Diabetic

protein powder nutrition facts read by a diabetic man

In people with 2 diabetes, a high-protein diet has been shown to reduce blood glucose levels while better managing overall insulin control.[1]

Protein powders can be a powerful aid in ensuring sufficient intake. You just need to know what to avoid and what to look for.

Because our bodies use protein differently than carbs, understanding the role of protein can help you manage blood sugar levels more effectively.

Protein and Insulin Levels

It’s true, protein can cause an insulin spike. However, this increase in insulin contributes to building muscle. In fact, some of the best data on type 2 prevention highlights consistent resistance exercise having a substantial effect on improving insulin sensitivity.

Protein Powders for Muscle Growth and Strength

A quality protein powder supplement can provide key nutritional benefits for individuals with diabetes. They offer a convenient way to control portion sizes and keep track of macronutrient intake—both key aspects when managing diabetes.

In addition, they may help support muscle-building efforts without causing drastic spikes in blood sugar levels seen from high-carb foods often used for energy during workouts. Finding a protein powder that supports muscle mass and strength is one of the most common reasons diabetic individuals seek it out.

Poorly managed diabetes might lead to loss of muscle mass over time largely because uncontrolled high glucose levels can lead to muscle protein breakdown. Here’s where a quality protein powder supplement could be of help. By providing an easy and convenient source of high-quality protein, these supplements might assist in maintaining or even increasing lean muscle mass in diabetics.

How to Find a Diabetic-friendly Protein Powder

Man Choosing an Insulin Resistant Diabetic Protein Powder at the Supplement Store

Not all protein powders are created equal, especially when you’re diabetic. It’s important to consider several key factors when choosing the right one for your needs.

Sugar Content

Check the sugar content first. Although protein powder can help build and maintain muscle mass, some options may contain added sugars that could spike blood glucose levels. You need a product with no added sugars, or ideally, no sugar at all.

Carbohydrate Count

Besides sugar, it’s essential to look at the total carbohydrate count as well. While proteins don’t usually spike blood sugar as most carbohydrates do, they can still result in an insulin response because of their insulinotropic effect. A lower carb count will lessen this impact.

Low-Glycemic Protein Sources

Many protein powders are made with ingredients that have a high glycemic index, which can lead to higher insulin secretion. Opt for protein powders with low glycemic ingredients and protein sources, like nuts, seeds, legumes, and vegetables.

Artificial Sweeteners

Take note of any additional ingredients in your protein powder. Some products use artificial sweeteners, like sucralose and aspartame, which can cause insulin spikes even without increasing blood sugar levels directly. Studies suggest these additives could potentially interfere with diabetes management efforts, as the sweet taste alone can release insulin from the pancreas which is mistaken for glucose.[2]

Sugar Alcohols

Another form of synthetic sweetener that’s all too common in low-sugar, low-calorie protein powders is sugar alcohol. While sugar alcohols like sorbitol, xylitol, and erythritol have been viewed as harmless, recent studies suggest otherwise. A study published in Nature found those who had elevated erythritol levels in their blood were at a higher risk of cardiovascular events like heart attacks or stroke.[3] 

Type of Protein Source Used

Different types of proteins have varying effects on insulin secretion and overall metabolic health. For example, hemp protein often results in less insulin secretion than soy. This doesn’t mean soy is bad; it simply has different properties that affect how our body processes it compared to other sources like hemp seeds.

Fiber

Fiber-rich protein powder can help mitigate insulin secretion through several mechanisms. Studies suggest that high fiber, low glycemic carbohydrates, and high protein diets can improve insulin sensitivity, maintain glucose homeostasis, and reduce postprandial insulin concentrations.[4]

Protein Concentrates and Isolates

Finally, it’s important to grasp that most protein powders contain protein concentrates and isolates. Even though they don’t cause blood sugar spikes like carbs do, these refined proteins can still trigger insulin secretion. I go into greater depth on this below.

Best Vegan Protein Powders That Do Not Spike Insulin

Roasted Peanuts and Peanut-based Protein Powder, a Diabetic-friendly Option

If you’re diabetic, finding a protein powder that doesn’t spike your insulin can be tricky. But don’t worry. There are several types available that may fit the bill.

Hemp Protein Powder

hemp protein powder scoop from the tub

Hemp protein powder is an excellent choice for diabetics because it’s high in fiber and has a robust amino acid profile. Not only is hemp a complete protein all on its own, but it’s a low-FODMAP, digestive-friendly choice that helps to keep blood sugar levels stable, preventing insulin spikes.

Bob's Red Mill Hemp Protein Powder Low FODMAPs

Bob’s Red Mill Hemp Protein

Bob’s Red Mill Hemp Protein Powder is a single-ingredient protein powder (hemp only) that naturally contains all essential amino acids. It’s very rich in fiber (8 grams) and contains just 1 gram of sugar. It’s my pick for the best protein powder that won’t spike your insulin levels.

Sunwarrior Warrior Blend

This zero-sugar protein powder is free from any artificial sweeteners or sugar alcohols. It’s loaded with protein sourced from organic hemp, pea, and cranberry seed. It’s low in carbs and calories and offers a wide variety of delicious flavors. It’s also well-suited for athletes or those looking to prioritize their recovery after exercise.

Sunwarrior Warrior Blend Protein Powder is Diabetic-Friendly

Almond Protein Powder

Almond Protein Powder

Almond protein powder is one of the best types for diabetics. Studies have found that enzyme-assisted aqueous extraction of almond protein (EAEP) showed high antioxidant capacity and nearly 98% potential for inhibiting the enzyme α-glucosidase, which could help mitigate the development of diabetes by regulating postprandial hyperglycemia.[5]

Other studies show that consuming almonds can reduce the rise in blood sugar and insulin levels after meals in diabetics. This is likely due to their low glycemic index and high fiber, protein, and healthy fat content.

Drink Wholesome Vegan Protein Powder Chocolate

Drink Wholesome

A minimalist protein powder that doesn’t compromise on taste, Drink Wholesome is a simple product made from almonds, coconut, vanilla (or cocoa), and monk fruit. While it does contain natural sugars, it’s very high in fiber and provides a clean protein option without any junk. It’s also easy on the gut and allergy-friendly.

Wellious Almond Protein Powder

Wellious is one of the cleanest protein powders with only 4 ingredients, including almond and chickpea protein. It provides a balanced amino acid profile, is high in fiber, and is nutrient-rich. Free from artificial sweeteners, sugar alcohols, and fillers, Wellious doesn’t cause bloating or gas and is suitable for sensitive stomachs.

Wellious Almond Protein Powder

Brown Rice and Pea Protein Powder

pea protein powder

The combination of brown rice and pea protein is common, as this complementary blend provides a complete protein with all essential amino acids and is relatively low cost. Despite rice being a questionable grain for diabetes, brown rice is more fibrous, especially when combined with pea, so they do not trigger significant insulin responses.

MRM Veggie Elite Protein Powder for Type 2 Diabetic

MRM Veggie Elite

A recommended protein powder from the authority on keto, Dr. Dominic D’Agostino, and one of the best protein powders for weight loss and type 2 diabetes, MRM Veggie Elite has zero grams of sugar and is sweetened with a TreLEAFia blend, which contains stevia, monk fruit extract, and trehalose – all safe from increasing insulin.

Ora So Lean & So Clean

Arguably one of the cleanest protein powders, So Lean & So Clean from Ora Organics is primarily pea and rice-based, but also contains an abundance of nutritious superfoods ranging from strawberry and kale to turmeric and broccoli. It’s sugar-free, very low-carb, and known for bloat-free digestion.

Ora So Lean & So Clean zero-sugar protein powder

Peanut Butter Protein Powder

Peanut Protein Powder

When made from roasted peanuts (and not just peanut butter flavored), peanut butter protein powder is a popular choice that’s naturally low-glycemic. Peanuts are high in vegan amino acids making them a great source of diabetic-friendly protein. They’re also one of the best-tasting protein powders, in my opinion.

Naked PB Peanut Butter Protein Powder Low FODMAP

Naked PB

Naked PB is a simple and delicious protein butter powder that only contains one ingredient: powdered peanut butter. It’s very low-sugar (1 gram) and low-carb (3 grams) per serving. It’s a great product for muscle recovery and managing protein intake.

Pumpkin Seed Protein Powder

Best Pumpkin Seed Protein Powder

Pumpkin seed proteins, with their lower glycemic index, can help stabilize blood sugar levels and prevent insulin spikes. Like hemp, pumpkin seed protein powder is also higher in fiber and has been shown to stablize blood sugar levels while promoting overall heart health.[6]

Orgain Organic Plant-Based Protein Powder for weight loss in women

Orgain Organic Protein

Orgain Organic Protein is a diabetic-friendly protein powder made from pea, brown rice, pumpkin seed, and hemp. It contains zero sugar but is still sweet tasting with its use of stevia leaf. There’s also an unflavored option that’s stevia-free. Orgain is an affordable protein powder, too.

Potential Side Effects of Protein Powders for Diabetics

Woman doing squats with kettlebell

Diabetes and protein powders can be a tricky mix. Not all side effects are harmful, but they need careful management to avoid complications.

Gastrointestinal Issues

Protein powders may cause gastrointestinal discomfort. This includes bloating, gas, and constipation. But don’t worry. Drinking plenty of water alongside your supplement helps reduce these symptoms.

Blood Sugar Spikes

As we alluded to above, certain types of protein powder can lead to blood sugar spikes in diabetics. For example, whey protein isolates and other grain-based protein powder has been found to stimulate insulin release rapidly. You’ll want to stick with plant-based proteins like hemp or pea that do not spike insulin levels as dramatically.

Kidney Damage Concerns

While it’s not common, high consumption of protein might strain the kidneys over time if you already have kidney disease. As a precautionary measure for those with diabetes who often face an increased risk for kidney issues due to its link with high blood pressure and heart disease – monitor your intake closely under medical guidance when using supplements like this one.

Allergic Reactions

Consuming the powder may cause allergic reactions, such as skin rashes or breathing difficulties if you are sensitive to any of its ingredients (e.g., soy or dairy).

Takeaway

Insulin Spike Resistant Protein Powder in Vanilla and Chocolate

To find a diabetic-friendly protein powder that minimizes these potential side effects:

  • Choose low-sugar varieties: To prevent unwanted blood sugar spikes, avoid protein powder with sugar, sugar alcohols, and artificial sweeteners.
  • Check the ingredients list: Identify problematic ingredients, like sugar, carbs, and additives. If you have known allergies, ensure that none of the components will trigger an allergic reaction.
  • Seek protein powders high in fiber: High-fiber protein powder naturally help mitigate insulin spikes from occurring, especially in protein powders with some sugar or carbs.
  • Drink plenty of fluids: Proper hydration can help manage gastrointestinal problems associated with supplementation. It’s just a healthy habit to get into.
  • Moderate your intake: Overconsumption of protein can lead to potential kidney issues, especially for those with existing conditions.

Choosing the best protein powder for diabetics doesn’t have to be a juggling act. Focus on selecting low-sugar, carb-light, and high-fiber options that don’t cause insulin to surge.

With protein supplementation, it’s not just about managing diabetes. It’s about building and maintaining muscle mass and controlling hunger pangs. But remember to keep an eye out for those hidden ingredients; artificial sweeteners and unrecognizable additives are not your friends!

Above all else, moderation is key. Don’t overload your system with too much protein powder at once. Instead, spread out your intake throughout the day with modest doses.

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About the Author

tyler tafelsky vegan protein powder review editor

This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health and athletic space who has tried hundreds of different plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or by following him on social platforms like LinkedInTwitterFacebookPinterest, or Instagram.

Scientific References

  1. Nilsson M, Stenberg M, Frid AH, Holst JJ, Björck IM. Glycemia and insulinemia in healthy subjects after lactose-equivalent meals of milk and other food proteins: the role of plasma amino acids and incretins. Am J Clin Nutr. 2004 Nov;80(5):1246-53. doi: 10.1093/ajcn/80.5.1246. PMID: 15531672.
  2. Mathur K, Agrawal RK, Nagpure S, Deshpande D. Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients. J Family Med Prim Care. 2020 Jan 28;9(1):69-71. doi: 10.4103/jfmpc.jfmpc_329_19. PMID: 32110567; PMCID: PMC7014832.
  3. Witkowski, M., Nemet, I., Alamri, H. et al. The artificial sweetener erythritol and cardiovascular event risk. Nat Med 29, 710–718 (2023). https://doi.org/10.1038/s41591-023-02223-9
  4. Te Morenga L, Docherty P, Williams S, Mann J. The Effect of a Diet Moderately High in Protein and Fiber on Insulin Sensitivity Measured Using the Dynamic Insulin Sensitivity and Secretion Test (DISST). Nutrients. 2017 Nov 27;9(12):1291. doi: 10.3390/nu9121291. PMID: 29186908; PMCID: PMC5748742.
  5. de Souza, T.S.P., Dias, F.F.G., Oliveira, J.P.S. et al. Biological properties of almond proteins produced by aqueous and enzyme-assisted aqueous extraction processes from almond cake. Sci Rep 10, 10873 (2020). https://doi.org/10.1038/s41598-020-67682-3
  6. Batool M, Ranjha MMAN, Roobab U, Manzoor MF, Farooq U, Nadeem HR, Nadeem M, Kanwal R, AbdElgawad H, Al Jaouni SK, Selim S, Ibrahim SA. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel). 2022 May 24;11(11):1394. doi: 10.3390/plants11111394. PMID: 35684166; PMCID: PMC9182978.

Ossie Small

Tuesday 19th of March 2024

I am grateful for your advice. Thank you. I will like to know what's a best diet for someone who have recently been diagnosed with diabetes. One that I can follow everyday. I am tall and slim and will like to gain some more weight. Lost a few pounds already. Not happy about that. So a good diet and a safe and healthy protein shake to go with that. I already have an exercise plan going. Your help and advice will be grateful. Thank you.