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– 30g of protein- lots of flavors, we love the chocolate
Fairlife Core Power– 42g of protein, most protein in all shakes, basic flavor options
Premier Protein– 30g of protein-lots of flavors, we love this mixed variety pack
Premier Protein Indulgence– 30g of protein- new indulgence flavors
Pure Protein– 30g of protein- many flavors, we love the strawberry
Dymatize– 30g of protein- we love the fruity pebbles flavor
Quest– 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– great organic/vegan options
Premier Protein Powder– great flavors
Ghost Nutter Butter Protein Powder– delicious
Beverly International UMP Protein Powder– we love all the flavors!
Dymatize– 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.
