Protein Supplement Powder (1 Tablespoon)

Choose an unsweetened protein powder with little or no added sugar, maltodextrin, dextrose, rice syrup, or rapidly absorbed carbohydrate fillers; compare the total carbohydrate and added-sugar amount per serving.

Reduce the serving size, or split one serving into two smaller portions taken at different times, and monitor your glucose response to find a tolerable dose.

Mix the powder with water or unsweetened milk rather than juice, sweetened plant milks, or other sugary mixers.

Have the shake alongside fiber- and fat-containing foods such as chia seeds, ground flaxseed, nuts, or plain Greek yogurt to slow absorption.

Avoid taking it on an empty stomach; use it as part of a balanced meal containing non-starchy vegetables, eggs, fish, tofu, or beans.

Take a short walk or do other light activity for 10–20 minutes after the shake, and discuss repeated significant spikes with your clinician or diabetes educator.