Wondering if protein shakes are a good option when living with Type 1 diabetes? The answer is: YES — with a few smart tips!
Why protein shakes? Support muscle repair & growth Help you feel full longer Can stabilize blood sugars when paired correctly (see below for more information) Great post-workout or on-the-go option
What to watch for: Hidden carbs – Some shakes have 20g+ of added sugar Read the label – Look for <10g carbs if using as a snack (has to be under 5g for us) Balance it out – Add fiber or fat (like chia seeds or peanut butter) for longer-lasting fuel Check your insulin needs – Some shakes may still require a bolus
To avoid spikes or crashes, you can need to pair your shake properly: Low-GI carbs if needed (oats, half a banana) especially if the shake is post-workout and you want glycogen replenishment. Healthy fats (e.g., nut butter, chia seeds, avocado) slows digestion and keeps you fuller. Fiber (berries, flaxseed, spinach) blunts post-meal glucose rise.
Great options when purchasing protein shakes:
Fairlife Shakes (opens in a new tab)– 30g of protein- lots of flavors, we love the chocolate Fairlife Core Power (opens in a new tab)– 42g of protein, most protein in all shakes, basic flavor options Premier Protein (opens in a new tab)– 30g of protein-lots of flavors, we love this mixed variety pack Premier Protein Indulgence (opens in a new tab)– 30g of protein- new indulgence flavors Pure Protein (opens in a new tab)– 30g of protein- many flavors, we love the strawberry Dymatize (opens in a new tab)– 30g of protein- we love the fruity pebbles flavor Quest (opens in a new tab)– 30g of protein- a few different flavors, coffee is a favorite for my husband
Want to be creative and make your own? Here are some great ideas to get you started:
T1D-friendly protein shake ideas: Unsweetened almond milk + protein powder + peanut butter Greek yogurt + frozen berries + spinach + chia seeds Coffee + protein powder + ice = diabetes-friendly “frappé”
Our favorite protein powders: Orgain Organic Vegan Protein Powder (opens in a new tab)– great organic/vegan options Premier Protein Powder (opens in a new tab)– great flavors Ghost Nutter Butter Protein Powder (opens in a new tab)– delicious Beverly International UMP Protein Powder (opens in a new tab)– we love all the flavors! Dymatize (opens in a new tab)– fruity pebbles, cocoa pebbles, birthday cake
Visit our nutrition and recipe section for more protein shake ideas!
Pro tip: Test your BG 1–2 hours after drinking to learn how your body responds. Everyone is different! My son only drinks 1/2 of a shake due to the carb count and also they way it effects his glucose levels.
