Protein Shake (All-In) (1 piece)

Choose an unsweetened protein powder with little or no added sugar, maltodextrin, rice syrup, or fruit-juice powder; compare labels by total carbohydrate and added sugar per serving.

Mix the shake with water or unsweetened soy or almond milk instead of sweetened milk, juice, or sweetened plant drinks.

Reduce or omit high-sugar additions such as honey, dates, bananas, sweetened yogurt, and granola; use a small portion of berries, cinnamon, vanilla, or cocoa powder for flavor instead.

Add fiber and fat to slow absorption, such as 1–2 tablespoons of chia seeds, ground flaxseed, or unsweetened nut butter, while accounting for the extra calories.

Have the shake alongside or after a balanced meal rather than as a standalone drink, and avoid drinking it quickly; sip it over 15–30 minutes.

Test one change at a time with your glucose monitor—portion size, liquid base, and add-ins—and discuss repeated large spikes with your clinician or dietitian.