Protein milk (1 serving)

Choose an unsweetened protein milk with no added sugar, syrups, maltodextrin, or sweetened flavorings; compare labels and select the option with the lowest total carbohydrate per serving.

Reduce the serving size and drink it slowly rather than consuming a large bottle at once; consider splitting one serving across two occasions.

Have protein milk alongside a fiber-rich food such as chia seeds, ground flaxseed, or a small handful of nuts to slow carbohydrate absorption.

Avoid drinking protein milk on an empty stomach; use it with or after a balanced meal containing non-starchy vegetables, protein, and healthy fats.

If you blend it, use low-sugar additions such as berries, plain Greek yogurt, cinnamon, or unsweetened cocoa powder, and avoid banana, dates, honey, and fruit juice.

Check your response by testing glucose before and after different brands, portions, and meal pairings; discuss persistent medium or high spikes with a clinician or dietitian.