The world of protein powder is WILD. I grew up in the world of Slim Fast Shakes and then Muscle Milk and Dymatize on the top of most football players fridges. And, I don’t know if you also had a phase of drinking the fruit loop tasting whey protein shakes post workout that left you feeling bloated but the options for protein powder on the market have come a long way since they were first introduced. And, the supporting research on them has also improved, with third party testing to give us even more security in products on the market.
Specifically, I think plant-based protein powders specifically have really improved in their taste, texture and tolerability because that original soy protein powder still kind of haunts me.
Protein powder is really such a versatile pantry staple. Although it is a powerful tool for building muscle, protein powder is not just for body builders and competitive athletes! I don’t think people realize how many ways it can be utilized!
I like adding protein powder, even a tablespoon or two, to classic sweet recipes like:
- Waffles
- Muffins
- Overnight oats
- Sheet pan pancakes
- Chia seed pudding
- CREAMI ice cream
- Energy Bites
Yes, they’re entirely helpful and beneficial in the classic smoothie recipes and overnight oats but you can get creative with the additions to your classic yogurt parfait or favorite CREAMI recipe, too!
But, not all protein powders are created equal. And, food marketing is honestly more deceptive than ever. Almost daily I get targeted ads for protein powder full of things that just don’t need to be there; sugar alcohols, added sugar, probiotics, multivitamin blends, veggie blends, and artificial flavors. Although I want protein to taste good and have a smooth texture that shakes well in just water, I need it to be functional and contain enough protein to really make a difference.
The best flavored protein powder? SURU. Read on to learn why.
For me, as a dietitian and diabetes educator, I want to see that one serving of protein powder has 20-30g of protein and comprises at least 50% of the powder’s calories. Why? Because our goal is for protein powders to be rich in protein. Sounds simple, but you’d be surprised how many meal replacement shakes are being sold as protein powder. Almost daily I have to tell patients that the protein powder they purchased is mostly just smoke, mirrors, and tricky marketing with a powerful influencer’s endorsement on the label.
Specifically, I want to see that there is a 2:1 ratio of protein to carbohydrate (with the majority of that coming from fiber) in my protein powder if it’s being utilized for individuals focused on blood sugar regulation and improving their diabetes. It’s common for diabetic nutrition products to be loaded with artificial flavors, concentrated sweeteners, and inadequate protein. Unfortunately, this only worsens the underlying problem of insulin resistance. So today, I’m sharing the best protein powder for blood sugar and diabetes to make it easy to meet your goals.
Best Flavored Protein Powder for Blood Sugar and Diabetes
I’m going to talk about whether or not flavored protein powder is good for blood sugar and diabetics. I want this to help my readers understand which products to consume because they’re not all created equal!
As a dietitian it’s critical that I provide helpful tools and resources for my patients so that grocery shopping isn’t so overwhelming. And, when you get a targeted ad for protein powder on your Instagram you can confidently decide if it’s an option that you’d benefit from!
Many of my patients have questions regarding flavored protein powder and if choosing a vanilla, chocolate, or strawberry flavored option is less healthful than a neutral unflavored protein powder. Although I do have some unflavored protein powder options that I add to savory dishes like soups, I usually choose a vanilla protein powder because it provides a slight sweetness without an overpowering flavor. This way, when I make a smoothie, I can choose to override the flavor with berries, cinnamon, or vanilla, or lean into the vanilla flavor but using neutral ingredients like hemp hearts, cashew butter, and oats that won’t overpower it!
Plus, I don’t always have time to make a smoothie with my protein powder. This is when flavor is really important; it needs to taste good just shaken with water and ice in my blender bottle!
With any flavored protein powder it’s important to look for what the sweetener source is. Protein powders often contain added sugars or sugar substitutes under different names which makes shopping very overwhelming. This is why label reading is so critical. If it’s in the form of added sugar, it is best to limit it as excessive sugar and carbohydrate can worsen blood sugar management and inflammation. Diabetics especially benefit from a protein powder that is sweetened from vanilla extract, essence, or stevia and monkfruit. Individuals looking to improve blood sugar management should aim to avoid products with added sugar, sugar alcohols, non-nutritive sweeteners list these listed here:
Natural Sugars & Sweeteners
- Cane sugar
- Coconut sugar
- Honey
- Maple syrup
- Agave nectar
- Molasses
- Date sugar
Artificial & Low-Calorie Sweeteners
- Sucralose (e.g., Splenda)
- Aspartame
- Acesulfame potassium (Ace-K)
- Saccharin
Sugar Alcohols (may cause digestive issues)
- Erythritol
- Xylitol
- Sorbitol
- Maltitol
Hidden Sugars & Carbohydrate-Based Sweeteners
- Dextrose
- Maltodextrin
- Fructose
- Glucose
- Sucrose
- Lactose
- Brown rice syrup
- Corn syrup solids
I like to utilize protein powders that use natural sweeteners like monk fruit or stevia.
Is Protein Powder Bad For Diabetics
Protein powder is a great pantry essential for diabetics and any individuals looking to improve blood sugar; those with PCOS, gestational diabetes and prediabetes, too! But, not all protein powders are created equal. Research actually shows that whey protein can have an insulinogenic effect on blood sugar and cause large insulin spikes whereas complete plant based proteins like brown rice and pea have little to no effect on blood sugar and insulin levels.
And experts agree, it’s important to eat more than just protein. It’s the balanced combination of a wholesome diet full of non-starchy vegetables, heart-healthy fats, and lean proteins that leads to the best blood sugar management, improved Hgb A1C values and decreased insulin resistance.
As a rule of thumb, aim for 25-30% of your daily calories and intake to be from protein sources. This can range from eggs, chicken, turkey, salmon, shrimp, halibut, tilapia, tofu, lentils, edamame, greek yogurt, cottage cheese and protein powder! Find more protein rich meal ideas from my other blog posts! And, if you’re shopping for groceries this weekend, don’t forget to browse my post that contains high protein foods at Trader Joe’s if you have one in your city! This decreases the overwhelm of having to read every label while grocery shopping; add these foods to your cart and trust a dietitian!
What Is The Best Flavored Protein Powder for Blood Sugar and Diabetes
SURU
Suru is the best flavored protein powder for blood sugar and diabetes as it’s a plant-based complete protein, with 20g of protein per serving and 5g of prebiotic fiber that supports gut health. The flavor is delicious and the texture is smooth and easily mixes in cold water. Suru is unique in that it also contains a proprietary blend of functional ingredients like berberine, chromium and cinnamon to further support blood sugar levels.
SURU comes in both chocolate and vanilla flavors and contains no added sugar. Diabetics may like the versatility of this powder as it can add more protein to traditionally carbohydrate rich foods like oatmeal, pancakes and waffles.
When choosing a protein powder, taste is important—but so is the science behind it. This expertly formulated protein shake was created with blood sugar balance in mind, making it an excellent choice for those looking to support metabolic health while enjoying a delicious, satisfying shake.
Why SURU flavored protein powder is dietitian approved
- Pea Protein – A complete plant-based protein that promotes fullness, muscle maintenance, and appetite control. Each serving is 20g
- Blood Sugar Support Blend – Featuring key ingredients like cinnamon, chromium picolinate, berberine, and bitter melon extract, this blend helps support insulin sensitivity, glucose metabolism, and post-meal blood sugar balance.
- Gut-Healthy Fiber Blend – Prebiotic fibers like resistant potato starch and guar gum enhance digestion, promote satiety, and support gut health, which plays a crucial role in metabolic function.
Where to Buy Suru Protein Powder
You can buy Suru Protein Powder directly on their website! It is a great choice for those who want a flavorful shake that works with their body—not against it.
I think it’s so important that you have a list of protein powders to avoid, because let’s be honest, there are very few dietitians willing to put their neck out there to say, “this protein powder should be avoided”. But, I’m willing to boldly and honestly give you a list of protein powders that are not helpful for blood sugar and potentially worsening your overall health. No one wants to waste their money on a product that isn’t good for you and tastes poorly.
4 Flavored Protein Powders to Avoid for Blood Sugar and Diabetes
Avoid: Premier Protein Powder, Vanilla Milkshake, 30g Protein, 1g Sugar, 100% Whey Protein
Whey protein is not as beneficial for insulin resistance as a plant-based protein like pea protein is. Although this is rich in protein, it contains artificial sweeteners and flavors; ARTIFICIAL FLAVORS, ACESULFAME POTASSIUM, SUCRALOSE.
Avoid: Shakeology 0g Added Sugar Vegan Protein Powder – Gluten Free, Superfood Protein Shake
Shakeology barely contains 50% of its calories from protein with only 16g per scoop. Although there’s no artificial sweeteners or flavors, this doesn’t contain functional ingredients to support blood sugar like better alternatives. My biggest beef with this product, though, is the influencer marketing and hype that shadows the underwhelming product quality. BeachBody is an online MLM fitness program and I believe this is why the product has traditionally been so popular.
Avoid: Bloom Nutrition Whey Isolate Protein
Created by a wellness influencer who has a podcast that specifically targets and vilifies many artificial ingredients found in ultra-processed foods, yet there are artificial flavors, aceK and sucralose within her own branded products and whey protein. This product is built on hypocrisy. I avoid Bloom as a dietitian because the products are not third party tested, the ingredients are limited on their website and the beneficial ones are more prevalent than the others and many of these ingredients are better to keep at limited quantities within your diet to avoid gut dysbiosis, loose stools and insulin resistance.
Sucralose is one of these ingredients, this is a synthetic organochlorine sweetener that research shows can negatively impact both blood sugar and insulin values, gut microbiome and is a potential migraine trigger. Sucralose can cause loose stools and bloating making it unsuitable for those with digestive symptoms and diabetes.
Ingredients to avoid in Bloom Nutrition Whey Protein: Natural and artificial flavors, Acesulfame potassium, Sucralose
Avoid: Glucerna Hunger Smart Powder, Diabetic Drink to Support Blood Sugar Management
Funny enough, Glucerna actually has a very similar ingredient and macronutrient profile to Bloom Nutrition’s whey protein powder. This contains protein, but also artificial sweeteners and zero fiber for gut support. The ingredients are not organic and the protein base is whey which as previously mentioned, is not as blood sugar supportive as pea protein would be.
Ingredients to avoid in Glucerna Hunger Smart Powder: Whey Protein Concentrate, Milk Protein Isolate, Natural Flavors, Acesulfame Potassium, Sucralose.
Wrapping it Up
Learn more about the importance of protein within your diet for blood sugar management and how this can be a powerful tool for decreasing the risk for metabolic disease by booking a discovery call with Whitney Stuart RDN dietitian nutrition of Whitness Nutrition! Working with registered dietitians to improve your diabetes management is the most powerful tool available to you and if often covered by insurance.
