Protien Shake (1 serving(s))

Choose an unsweetened protein powder with little or no added sugar; avoid shakes containing syrups, maltodextrin, fruit juice, or large amounts of sweeteners.

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

Have the shake alongside a small portion of nuts, chia seeds, or ground flaxseed to slow absorption.

Use a smaller serving of powder and avoid drinking it quickly; sip it over 15–30 minutes.

Avoid having the shake on an empty stomach; take it after or with a balanced meal containing non-starchy vegetables and protein.

Review your glucose response to different brands and formulations with your clinician, especially if spikes are frequent or you use glucose-lowering medication.