Pea protein (1 piece)

Choose an unsweetened, single-ingredient pea-protein powder; avoid products containing added sugar, maltodextrin, rice syrup, or large amounts of starch.

Use a smaller serving and split it into two portions taken 30–60 minutes apart, rather than consuming one large shake.

Mix the protein with water or unsweetened soy milk, and avoid fruit juice, sweetened plant milks, honey, dates, or sugary flavorings.

Add fiber and fat to slow absorption—for example, blend in chia seeds, ground flaxseed, avocado, or unsweetened nut butter.

Have the shake alongside a balanced meal containing non-starchy vegetables, eggs, tofu, fish, or other minimally processed protein instead of drinking it alone when fasted.

Take a 10–20 minute easy walk or do light activity after the shake, and use your glucose data to identify the serving size and timing that work best for you.