Protein shakes are a staple for those with diabetes. Sadly, this food category is shockingly misguided when it comes to just how diabetic-unfriendly certain protein shakes truly are.
The most looming culprits are the sugar substitutes and textural additives found in popular protein shakes, including those marketed toward diabetics.
But just because a product has low-to-no sugar–or labeled keto-friendly–doesn’t always mean it’s suitable for diabetics.
A good example is a post I wrote on Premier Protein. People have commented saying it’s a protein shake that was recommended by their bariatric surgeon.
Despite being low in sugar, most Premier Protein shakes use artificial sweeteners like acesulfame potassium and sucralose, which can significantly alter your blood glucose levels. That’s a big red flag if you’re diabetic.
While I know bariatric surgeons aren’t nutritionists, this raises an alarming concern over which protein shakes diabetics are being recommended and whether these seemingly healthy products are making things worse.
Diabetic Protein Shakes: What You Should Know (and Avoid)
Premier Protein isn’t the only protein shake that’s problematic for those with diabetes. Ensure, Glucerna, SlimFast, and even Atkins all contain artificial sweeteners and ingredients like acesulfame potassium, sucralose, and carrageenan.
In fact, most of these protein shakes contain all three! Don’t just take my word for it. Read the labels and see for yourself (but brace yourself for a devastating letdown.)
For a quick digest of what you should know about diabetic-friendly protein shakes, here are some of the ingredients you need to avoid and why.
Artificial Sweeteners
The American Diabetes Association published a 9-year-long study involving over 100,000 participants. The results found that high consumers of artificial sweeteners (total, aspartame, acesulfame potassium, and sucralose) were at higher risk of type 2 diabetes, strengthening evidence that these synthetic sweeteners may not be safe sugar alternatives.[1]
Honestly, this is really all you need to know about protein shakes that claim to be diabetic-friendly yet contain artificial sweeteners. Below I go a bit more in detail about the latest science on some of these additives (or jump to my product recommendations.)
Sucralose
Otherwise known as Splenda, this popular zero-sugar sweetener has been reported to elevate blood sugar levels. Other research has suggested that it may lead to glucose intolerance, which increases the risk of type 2 diabetes.[2]
A 2022 human study published in Microorganisms found that sucralose consumption was associated with significant elevations in glucose levels and serum insulin in response to glucose loads.[3]
According to an article in U.S. Right to Know, sucralose is linked to obesity, diabetes, weight gain, increased appetite, and metabolic dysfunction. In short, it’s not healthy, whether or not you have diabetes.
Acesulfame Potassium (Ace-K)
While some reports suggest that Ace-K is safe for people with diabetes, other studies have raised concerns about its potential impact on body weight, gut microbiome, and glycemic control.
An animal study concluded that Ace-K caused weight gain and shifts in the gut microbiome, which contributed to obesity and chronic inflammation. A similar study indicated Ace-K’s affects the gut microbiome and body weight gain, raising questions about its contribution to the global epidemic of obesity and diabetes.[4]
Early research gave Ace-K the green light for safety and the FDA’s approval back in 1988. Since then, scientists have highlighted major health concerns associated with this artificial sweetener, ranging from potential hormone disruption and weight gain to pregnancy risks and cancer.[5]
Carrageenan
Carrageenan is a commonly used stabilizer that’s designed to improve the consistency, texture, and water retention of protein shakes. However, this polysaccharide extract has been linked to gastrointestinal-related inflammation.
Research has found carrageenan to act as an inflammatory agent that intensifies the inflammatory response in the body, particularly when the intestinal tract is already compromised (a common issue among those with diabetes.[6]
Another scientific review has associated carrageenan with colitis, stating that carrageenan may contribute to or aggravate inflammation in the intestines.[7]
While the FDA might approve these ingredients as safe for consumption, it’s up to you to determine whether they’re safe for you. With diabetes, protein shakes containing artificial ingredients like sucralose, Ace-K, and carrageenan are a resounding ‘no, thank you!’
What are the Best Protein Shakes for Diabetics?
Now that we know what to avoid, let’s get into the good stuff. Here are some of the best protein shakes for diabetics, including both plant-based and milk-based options. (Disclaimer any Amazon links are affiliate links.)
OWYN Pro Elite Vegan High Protein
The Pro Elite protein shake from OWYN is one of my favorite options, not just because it’s dairy-free, but because it has greens like spinach, kale, and broccoli. It’s also sweetened with monk fruit extract, so it’s entirely sugar-free and legitimately keto.
Packing 32g of plant-based protein, OWYN Pro Elite is a vegan protein shake made from pea protein, organic pumpkin seed protein, and flaxseed oil. It’s incredibly low-carb (3g) and has a moderate amount of fat (7-8g).
If available, No Nut Buttercup is the top-tier flavor, but Vanilla and Chocolate are also delicious. This seems to be a love-it-or-hate-it protein shake, so leave a comment below if you’ve tried it.
Slate High Protein Shake
For a low-fat, low-calorie milk-based shake, Slate delivers a delicious-tasting protein shake that’s well-suited for diabetics.
Slate is made from ultrafiltered skim milk, so it contains very little fat–mostly pure protein (20g per drink) that’s naturally complete with all essential amino acids. Because it’s ‘ultrafiltered,’ Slate protein shakes are also lactose-free.
Although Slate has only 1g of sugar per serving, it’s pretty sweet given that it also contains stevia leaf and monk fruit sweetener. But these are natural sweeteners that won’t elevate blood glucose levels.
Purely Inspired Organic Protein Shake
This organic plant-based protein shake from Purely Inspired doesn’t get enough attention as one of the best picks for diabetics.
As another calorie-conscious option, this protein shake is low-carb (3g) and zero-sugar, providing a nourishing 20g of protein made from a simple yet complete combination of pea protein and brown rice protein.
To enjoy this protein shake you must be able to enjoy (or tolerate) stevia left, as Purely Inspired uses stevia as the only sweetener. Stevia-aside, it’s a relatively simple vegan protein shake made with organic ingredients, and it checks all the boxes for being diabetic-friendly.
Evolve Plant-based Protein Shake
Evolve Plant-based Protein Shakes are made with pea protein (20g) and amplified with fiber (10g) with the inclusion of soluble corn fiber. Unless you have a digestive condition like Chron’s, most of us could use the added fiber.
I would not consider Evolve protein shakes keto-friendly, as they contain 4g of cane sugar per carton. 4g of sugar, however, is on the fringe for being diabetic-friendly. The high fiber content may help to mitigate the glycemic load from the sugar.
Evolve Plant-based Protein Shakes are some of the healthiest, containing no artificial sweeteners or dairy. The combination of cane sugar and stevia leaf makes for a balanced sweet taste. Cafe Mocha is a creamy, coffee-like flavor that makes for a good breakfast protein shake.
Jocko Mölk Protein Shake
When I first learned of Jocko Mölk, I scoffed thinking it was another marketing-driven whey protein shake with Jocko Willink’s name slapped on it.
Don’t get me wrong. I love Jocko Willink and listen to his podcast. I just naturally have reservations about celebrity-endorsed supplement brands.
As it turns out, Jocko Mölk is a Jocko-grade protein shake that’s legit diabetic-friendly and keto-friendly. It’s made from milk protein concentrate and is sweetened with a combination of monk fruit extract and 2g of cane sugar.
While it’s not low in lactose, this concentrated protein source delivers an amino acid-rich 30g of protein. It’s low carb (5g) and contains just 4.5g of fat. It also tastes incredibly good and has rave reviews.
Bottom Line
It’s concerning the sheer amount of protein shakes geared toward diabetics are not all that diabetic-friendly when you learn what they’re made of.
Often riddled with artificial sweeteners, products like Premier Protein, Glucerna, Ensure, Atkins, and SlimFast are bottom-of-the-barrel, low-grade protein shakes that are not worthy of your money and health.
Finding protein shakes that are genuinely clean and diabetic-friendly is an uphill battle. I like OWYN Pro Elite, Slate, and Evolve the most in terms of their nutritional compatibility and delicious taste.
But if you’ve tried a protein shake that you like, leave a comment below or reach out to me directly. I’m open to your feedback to make this list better.
You Might Also Like
- The Healthiest Vegan Protein Shakes That Are Good for You
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- Best Protein Powder for Diabetics That Doesn’t Spike Insulin
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- Utilizing Protein Powder for Weight Loss
About The Author
This article was written by Tyler Tafelsky, the lead editor here at VeganProteinPowder.reviews. Tyler is an experienced writer in the health, nutrition, and athletic space. Over his lifetime, he’s tried hundreds of plant-based nutritional products and writes about his favorites here on this blog. Learn more about Tyler by viewing his full author bio or following him on social media platforms like LinkedIn, Twitter, Facebook, Pinterest, or Instagram. Also, visit his website to learn more about what he’s up to.
Scientific References:
- Debras C, Deschasaux-Tanguy M, Chazelas E, Sellem L, Druesne-Pecollo N, Esseddik Y, Szabo de Edelenyi F, Agaësse C, De Sa A, Lutchia R, Julia C, Kesse-Guyot E, Allès B, Galan P, Hercberg S, Huybrechts I, Cosson E, Tatulashvili S, Srour B, Touvier M. Artificial Sweeteners and Risk of Type 2 Diabetes in the Prospective NutriNet-Santé Cohort. Diabetes Care. 2023 Sep 1;46(9):1681-1690. doi: 10.2337/dc23-0206. PMID: 37490630; PMCID: PMC10465821.
- Romo-Romo A, Aguilar-Salinas CA, Brito-Córdova GX, Gómez-Díaz RA, Almeda-Valdes P. Sucralose decreases insulin sensitivity in healthy subjects: a randomized controlled trial. Am J Clin Nutr. 2018 Sep 1;108(3):485-491. doi: 10.1093/ajcn/nqy152. PMID: 30535090.
- Méndez-García, L.A.; Bueno-Hernández, N.; Cid-Soto, M.A.; De León, K.L.; Mendoza-Martínez, V.M.; Espinosa-Flores, A.J.; Carrero-Aguirre, M.; Esquivel-Velázquez, M.; León-Hernández, M.; Viurcos-Sanabria, R.; et al. Ten-Week Sucralose Consumption Induces Gut Dysbiosis and Altered Glucose and Insulin Levels in Healthy Young Adults. Microorganisms 2022, 10, 434. https://doi.org/10.3390/microorganisms10020434
- Bian X, Chi L, Gao B, Tu P, Ru H, Lu K. The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice. PLoS One. 2017 Jun 8;12(6):e0178426. doi: 10.1371/journal.pone.0178426. PMID: 28594855; PMCID: PMC5464538.
- Cong WN, Wang R, Cai H, Daimon CM, Scheibye-Knudsen M, Bohr VA, Turkin R, Wood WH 3rd, Becker KG, Moaddel R, Maudsley S, Martin B. Long-term artificial sweetener acesulfame potassium treatment alters neurometabolic functions in C57BL/6J mice. PLoS One. 2013 Aug 7;8(8):e70257. doi: 10.1371/journal.pone.0070257. PMID: 23950916; PMCID: PMC3737213.
- Borsani B, De Santis R, Perico V, Penagini F, Pendezza E, Dilillo D, Bosetti A, Zuccotti GV, D’Auria E. The Role of Carrageenan in Inflammatory Bowel Diseases and Allergic Reactions: Where Do We Stand? Nutrients. 2021 Sep 27;13(10):3402. doi: 10.3390/nu13103402. PMID: 34684400; PMCID: PMC8539934.
- Guo J, Shang X, Chen P, Huang X. How does carrageenan cause colitis? A review. Carbohydr Polym. 2023 Feb 15;302:120374. doi: 10.1016/j.carbpol.2022.120374. Epub 2022 Nov 21. PMID: 36604052.