Russian Protein (100 G)

Check the Russian protein product’s label for added sugar, maltodextrin, syrups, or high-carbohydrate fillers; choose an unsweetened, lower-carbohydrate version when possible.

Reduce the serving size and split it into two smaller portions taken at different times rather than consuming one large shake or meal.

Have the protein with a meal containing fiber-rich non-starchy vegetables such as broccoli, spinach, zucchini, mushrooms, or leafy salad greens.

Avoid mixing the protein with juice, sweetened milk, honey, sugar, or large amounts of fruit; use water or an unsweetened milk alternative instead.

Include a modest amount of fat or fiber alongside it, such as avocado, chia seeds, flaxseed, or a small handful of nuts, if these fit your dietary needs.

Take a 10–20 minute easy walk after consuming it, and use your glucose readings to identify the portion and pairing that produces the smallest rise.