Protein Powder (100 G) and Almond Milk (100 G)

Choose unsweetened, unflavored almond milk with no added sugar, syrups, rice ingredients, or maltodextrin.

Switch to a protein powder with minimal carbohydrates and no added sugars; whey isolate, egg-white protein, or unsweetened pea protein are often lower-impact options.

Have the shake with a small amount of chia seeds, ground flaxseed, or nut butter to slow absorption and increase fullness.

Avoid blending in high-sugar additions such as dates, honey, fruit juice, sweetened yogurt, or sweetened coffee creamers.

Reduce the serving size of protein powder or split it into two smaller servings taken at different times.

Compare labels between brands and test one change at a time, since sweeteners, thickeners, and serving sizes can affect your personal glucose response.