Vegan protein shake (1 piece)

Choose an unsweetened vegan protein powder with no added sugar, syrups, maltodextrin, or fruit juice powder; compare labels and select the lowest total carbohydrate and sugar option.

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

Avoid adding high-sugar fruits, dates, maple syrup, agave, honey, or large amounts of oats. For flavor, use cinnamon, unsweetened cocoa, or a small portion of berries.

Add fiber and healthy fat to slow absorption, such as 1 tablespoon chia seeds, ground flaxseed, or a small spoonful of natural almond or peanut butter.

Have the shake alongside or after a balanced meal rather than on an empty stomach, especially if the shake contains meaningful carbohydrates.

Take an easy 10–20 minute walk after drinking it, and adjust serving size or split the shake into two smaller portions if spikes persist.