Protein Powder for Diabetics: 10 Delicious Ways to Boost Your Nutrition

Have you ever wondered how much protein you should be consuming daily? 

Have you actually stopped and done the math? 

I will tell you, it is quite interesting to find out how much you should be consuming vs how much you are actually consuming.

Did you know that the recommended dietary allowance (RDA) is the minimum amount just to prevent deficiency and that 0.8 grams per kilogram of body weight is the recommendation for “sedentary adults”?

If you are active, desire to preserve lean muscle, desire to increase glycemic control and promote fat loss, a higher amount of protein may be beneficial.

Protein helps with carbohydrate absorption, promotes satiety which helps decrease overeating, and can result in minimizing blood sugar fluctuations. 

Adding protein powder to your dietary intake can support a healthy and balanced diet. They are also very versatile with the ability to be added to everyday meals and snacks. 

Protein powders are truly an excellent way to boost nutritional intake while also supporting blood sugar control.

Benefits of Protein Powders for Diabetics

Ensuring you have enough protein in your meals and snacks helps with stabilizing blood sugars immensely. It helps by slowing down the absorption of carbs which prevents the rapid spikes and also promotes satiety, the feeling of fullness. 

There are several protein powders that are ideal for diabetics because of their low carb and low sugar options as well as high quality protein.

Some great plant based options include whey and pea protein powder mixes. 

Several of these options are made with blood sugar management as a priority and include sweeteners that are diabetic-friendly such as stevia and monk fruit. 

Having these options allow diabetics to choose the best protein powder for them that will not only provide stability in their glucose levels, but do so without compromising taste. 

Protein powders are a tasty and simple way to add protein to your dietary intake, but it is very important to always consult with your healthcare provider regarding any dietary changes. 

It is imperative that protein powders for diabetics are chosen with individual dietary needs in mind. 

10 Creative Ways to Use Protein Powders in Everyday Life

1. Smoothies and Shakes - This is my personal favorite way to add protein into my daily intake. With young kids and a very busy life, having the ability to have things “on the go” that are hitting on all my nutritional needs is like striking gold! 

Think - berry smoothie with a plant-based protein powder, add some kale and voila! Smoothies made with protein powders are great for diabetics because of the nutritional value they provide, they are easy to prepare, and they are absolutely delicious.

2. Protein Pancakes - Oh yes, another personal favorite of not just mine, but also my kids! Throw together some protein powder, eggs, and a banana and you have a delicious and nutritious breakfast that everybody will love.

For added nutrition or to “spice” things up, add some drizzled peanut butter, additional 

fresh fruit, chopped nuts, or some cinnamon. Enjoy!

3. Protein Oatmeal (“Proats”) - many of my clients love oatmeal, but have established that the way they are consuming it is causing their blood sugar to spike, so many eliminate it. I encourage them to try new ways.

Going back to the idea of balance, increasing protein and healthy fats to slow down the

absorption of carbs; same goes here. The idea, do maybe a half of your normal amount of oatmeal and then add protein powder, low glycemic fruit, nuts, and seeds. 

4. Protein Coffee (“Proffee”) - I also love this one because it’s great for busy mornings and some mornings that I am just not in the mood to eat anything specific, but want to start my day with some protein. 

I love to add vanilla protein powder to my cup of coffee and then add a little cream, some

  almond milk, peppermint extract, unsweetened cocoa and then froth it; oh my goodness, 

so good! 

5. Protein Energy Balls - These are super easy to make, no bake, easy to pack for snack ideas, and have several different variations in which they can be made.

You can combine them with a nut butter, cocoa, oats, nuts, and stevia or honey for 

added, natural sweetener. You can also add sugar-free dark chocolate chips and or

unsweetened coconut flakes. 

6. Baking with Protein Powder - Another cool way you can use protein powder to make meals and snacks more diabetic friendly is by swapping it out for the flour in recipes for things such as muffins, cookies, and breads. 

7. Yogurt or Cottage Cheese Mix - You can create a delicious and creamy, protein packed snack by mixing some protein powder into greek yogurt, or cottage cheese, and a handful of fresh berries.

This is a nice quick breakfast or between meal snack that will help you feel full, is 

packed with nutritional benefits, and is balanced to minimize the impact on glucose. 

8. Protein Ice Cream - This is a great option for a guilt-free dessert that is diabetic friendly. You can blend some unsweetened coconut milk, protein powder, and dates or a banana, for a natural sweetener. 

9. Soups and Sauces - To use protein powder for diabetic friendly recipes this way, I would use unflavored protein powder to enrich the soups and sauces. You can add it to a nice homemade creamy vegetable soup for additional protein or a homemade tomato sauce. 

10. Protein Pudding - Another option for a quick and easy dessert option that won’t negatively impact your glucose levels is protein pudding. You can use greek yogurt like in the example above and get a nice smooth pudding texture with a different flavor of protein powder, for your preference.

Or another way to create a nice protein pudding is by making a chia seed pudding by

adding together almond or coconut milk, chia seeds, and protein powder. This is packed

with protein, fiber, and several other nutrients to make a very nutritious and filling snack or meal. You can add fresh fruit, nuts, or seeds as well. 

Enhancing Everyday Nutrition with Protein Powders

Not only are there several benefits of using protein powders for diabetics, but there's also so many creative ways to use it, making it such a versatile option for adding nutrition and protein into your everyday life. 

The different options that are available offer several varieties of protein and flavor, making it simple for most people to find one they really love. 

Using protein powders can help with weight management, ensuring proper amount of protein being consumed, and has little effect on glucose levels. 

For more ideas on how to create more well balanced meals and snacks that will help, not inhibit, your glucose management, schedule a call to speak directly with me.

Get in touch to get personalized tips and a plan that fits your lifestyle. I will help you take charge of your diabetes and feel your best.

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About the Author

Hi! I’m Beth, a Registered Nurse and Certified Diabetes Educator. I provide diabetes coaching for newly diagnosed people with diabetes and also work with people who have been living with diabetes for some time.

With 1:1 coaching, you will feel empowered and supported to confidently manage your diabetes effectively - without it controlling your life! I can help you make sure that you feel good, stay in optimal health and take care of your well-being at all times.

First call is on me! Book Your Free Call Here!