The Best Protein Powders for Diabetics to Try in 2024
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If you have diabetes, a higher protein intake may help you better manage your blood sugar levels. And while protein powder is often associated with fueling muscle gain, it can be also be a beneficial supplement to ensure you're getting enough protein in your diet. Here are the best protein powders for people with diabetes in 2024.
This content is meant to be informative, but should not be taken as medical advice. It is not intended for use as diagnosis, prevention or treatment of health problems. Always speak with your doctor before starting any new supplement or exercise regimen.
Our Picks for Best Protein Powder for Diabetics:
- Best Overall Protein Powder for Diabetics: XWerks Grow
- Best Protein Powder for Type 1 Diabetics: Transparent Labs Grass-Fed Whey Protein Isolate
- Best Protein Powder for Type 2 Diabetics: Vega Sport Premium Plant-Based Protein Powder
- Best Sugar-Free Protein Powder for Diabetics: Ritual Essential Protein Daily Shake 18+
- Best Protein Shake for Diabetics: Transparent Labs Grass-Fed Whey Protein Isolate
- Best Plant-Based Protein Powder for Diabetics: Legion Athletics Plant+ Protein Powder
- Best Tasting Protein Powder for Diabetics: XWerks Grow
Best Overall Protein Powder for Diabetics: XWerks Grow
SI Showcase
Key features:
- Protein per serving: 25 grams
- Nutrition facts: 110 calories, 25 grams protein, 1 gram carbohydrates, 0 grams fat, 0 grams sugar
- Protein Source: Whey
- Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
- Sweeteners: Stevia
- Best for: Boosting protein intake
- Price per serving: $1.97
XWerks makes a relatively small collection of athletic supplements, and we think their XWerks Grow whey protein powder is the best of the bunch. It’s our pick for the best overall protein powder for diabetics because it’s sugar-free, high in protein and low in carbs, making it an ideal choice for both type 1 and type 2 diabetics.
Nearing $2.00 per serving, this protein powder is one of the more expensive options, but reviewers (including our team) like the taste, flavors and how easily it mixes. They also say that this protein powder doesn’t cause them any digestive issues such as gas or bloating.
What we like:
- Made with 100 percent grass-fed whey protein isolate
- Low carb count and sugar-free
- Highly rated by reviewers, and top-rated by our team for taste
What to consider:
- Expensive
- Only four flavor options
Best Protein Powder for Type 1 Diabetics: Transparent Labs Grass-Fed Whey Protein Isolate
SI Showcase
Key features:
- Protein per serving: 28 grams
- Nutrition facts: 120-150 calories, 28 grams protein, 1-3 grams carbohydrates, 0-2.5 grams fat, 1-2 grams of sugar
- Protein Source: Whey
- Flavors: Chocolate Peanut Butter, Milk Chocolate, French Vanilla, Strawberry, Mocha, Vanilla Peanut Butter, Cinnamon French Toast, Oatmeal Chocolate Chip Cookie
- Sweeteners: Stevia
- Best for: Boosting protein intake
- Price per serving: $2.00
People with type 1 diabetes need to be mindful of their carbohydrate intake. Health experts say when we eat carbs our bodies turn them into energy, or glucose, which raises blood sugar levels. However, for someone with type 1 diabetes, too much blood sugar can build up in their system, and their bodies can’t turn food into energy.
Transparent Labs Grass–Fed Whey Protein Isolate is our pick for the best protein powder for type 1 diabetics because it’s low in carbs. Half of the dozen flavor offerings have only one gram of carbs or less per serving, and only four flavors (Peanut Butter, Dark Chocolate, Chocolate Peanut Butter and Vanilla Peanut Butter) have three grams of carbs per serving. Additionally, Transparent Labs Whey Protein Isolate contains a hefty dose of protein (28 grams per serving), with no fat. We also like that this protein powder is third-party tested and free of artificial ingredients.
Reviewers rave about the simple, natural ingredients, the taste and range of flavors and how well it mixes. Certified Sports and Exercise Nutritional Advisor, Pete Nastasi, says Transparent Labs Whey Protein Isolate is one of the best-tasting protein powders he has ever had. “I've tried their Chocolate Peanut Butter, Cinnamon French Toast and regular Milk Chocolate and all have been delicious,” he said.
To use this protein powder, mix one scoop with six to eight ounces of a cold beverage, like water or almond milk.
What we like:
- Third-party tested
- No artificial flavors or sweeteners
- Low carb count
- Variety of flavor options
What to consider:
- Expensive
Best Protein Powder for Type 2 Diabetics: Vega Sport Premium Plant-Based Protein Powder
SI Showcase
Key features:
- Protein per serving: 30 grams
- Nutrition facts: 170-180 calories, 5-6 grams carbohydrate, 3.5-4 grams fat, 0-1 gram sugar
- Protein Source: Blend of pea protein, pumpkin seed protein, sunflower seed protein and alfalfa protein
- Flavors: Vanilla, Chocolate, Mocha, Berry, Peanut Butter
- Sweeteners: Stevia
- Best for: Those with Type 2 Diabetes
- Price per serving: $3.24 for a large tub, $2.22 for an XL tub, $3.65 for 12 single serving packs
Vega Sport Premium Plant-Based Protein Powder is our pick for the best protein powder for type 2 diabetics because it contains no sugar and is fairly low in carbs. Health experts say people with type 2 diabetes should be carb-conscious and avoid foods with added sugar. This protein powder is also keto-friendly. Research suggests that following a diet for weight loss, such as the Keto or Mediterranean diets, may help diabetics manage their condition.
Our tester, certified personal trainer and nutrition coach Anthony O’Reilly, tried the mocha flavor and gave it high marks for taste and mixability. “The taste reminded me more of brownies than mocha, but I still enjoyed it, especially when I mixed it into my morning coffee,” O’Reilly said.
Another one of our testers, certified sports nutrition coach and clinical weight loss practitioner Pete Nastasi, tried the vanilla flavor. “I thought it mixed well into water and tasted good, especially for a plant-based protein powder,” said Nastasi. He also likes the added ingredients in this protein powder, such as tart cherry, which may help blood glucose levels, and probiotics, which can help digestion.
What we like:
- Vegan, non-GMO, NSF Certified for Sport, gluten-free
- A high amount of protein per serving at 30 grams
- Fairly low in carbs and has no added sugar, which are important factors for type 2 diabetics to consider when looking for a protein powder
What we don’t like:
- 170-180 calories per serving, depending on flavor. That is more than in the other powders on our list, which average 123 calories per serving
- Higher price per serving than most other products on our list, which average $2.12 per serving
Related Post: The Best Pea Protein Powders
Best Sugar-Free Protein Powder for Diabetics: Ritual Essential Protein Daily Shake 18+
Get 25% off your first month of Ritual! Code: SI25
SI Showcase
Key features:
- Protein per serving: 20 grams
- Nutrition facts: 115 calories, 20 grams protein, 3 grams carbohydrate, 0 grams sugar, 2 grams fat
- Protein Source: Pea
- Flavors: Vanilla
- Sweeteners: Reb-M, monk fruit extract
- Best for: People avoiding sugar
- Price per serving: $2.67
Simple carbohydrates like sugar and white flour can rapidly raise blood sugar levels, so it’s a good idea for people with diabetes to limit how much of these ingredients they consume in food. This protein powder from high-quality multivitamin company Ritual contains zero grams of sugar, and instead has three grams of fiber—a type of indigestible carb that may help improve your blood sugar response. It’s also Informed Sport certified, so it’s free of any substances that are banned in competitive athletics.
It’s more expensive than most protein powders on this list, but can be bundled with Ritual vitamins to save some money. Additionally, reviewers like the mild vanilla taste.
To take this protein powder, add one scoop to eight to 12 ounces of any cold liquid and shake vigorously.
What we like:
- Informed Sport certified
- Contains zero sugar
- Good reviews for taste
What to consider:
- Expensive
Best Protein Shake for Diabetics: Transparent Labs Grass-Fed Whey Protein Isolate
SI Showcase
Key features:
- Protein per serving: 28 grams
- Nutrition facts: 120-150 calories, 28 grams protein, 1-3 grams carbohydrates, 0-2.5 grams fat, 1-2 grams of sugar
- Protein Source: Whey
- Flavors: Chocolate Peanut Butter, Milk Chocolate, French Vanilla, Strawberry, Mocha, Vanilla Peanut Butter, Cinnamon French Toast, Oatmeal Chocolate Chip Cookie
- Sweeteners: stevia
- Best for: Boosting protein intake
- Price per serving: $2.00
For the best protein shakes for people with diabetes, the low-carb flavors offered by Transparent Labs are a tasty option. These flavors include standards like French Vanilla, Strawberry and Milk Chocolate, as well as more interesting choices like Mocha, Cinnamon French Toast and Oatmeal Chocolate Chip Cookie.
Although this protein powder is more expensive than some other options (it costs $2.00 per serving), it’s made with natural ingredients and doesn't include artificial sweeteners, flavors or colors. Reviewers say it tastes great and mixes easily, too, making it ideal for a quick breakfast or post-workout protein shake.
To prepare it, combine one scoop with six to eight ounces of a cold liquid of your choice. For a thicker shake, try blending in some ice.
Related Post: The Best Protein Shakes to Help You Crush Your Health and Fitness Goals
What we like:
- Variety of flavors
- Low in carbohydrates
- Natural ingredients
What to consider:
- Expensive
Best Plant-Based Protein Powder for Diabetics: Legion Athletics Plant+ Plant Protein Powder
SI Showcase
Key features:
- Protein per serving: 25 grams
- Nutrition facts: 140 calories, 5 grams carbohydrates, 1 gram sugar, 3 grams fat
- Protein Source: Pea and rice protein
- Flavors: Dutch Chocolate, Mocha Cappuccino, French Vanilla, Apple Pie, Cinnamon Cereal, Salted Caramel
- Sweeteners: Stevia, monk fruit
- Best for: Diabetics who want a vegan-friendly or plant-based protein powder
- Price per serving: $2.50 (one-time), $2.25 (subscription)
If you prefer vegan or plant-based protein powders over ones with whey, we recommend Legion Athletics Plant+ Plant Protein Powder. We chose it as the best plant-based protein powder for diabetes because each serving provides 25 grams of protein, three grams of fat and only one gram of sugar. Its protein source comes from a blend of pea and rice protein. A recent study found pea protein may be just as effective as whey protein when it comes to muscle growth and strength building.
Our tester, Brandon Lunsford, tried Legion Athletics Plant+ Plant Protein Powder in the Apple Pie flavor. While Lunsford liked the flavor, he said the protein powder tastes more like a sweet treat rather than a meal replacement. “I thought it came close to tasting like apple pie, but it’s very sweet. So much so that I can’t imagine someone wanting to use this every day as their main source of protein,” Lunsford said.
One of the things we like about Legion Athletics is that it uses a third-party lab to test its products for purity and potency, and the amount of each ingredient used is based on peer-reviewed scientific studies. If you are unsatisfied, the brand offers a “No Return Necessary” money-back guarantee.
What we like:
- Animal-free, non-GMO, gluten-free, soy-free, sugar-free, dairy-free, no artificial sweeteners or food dyes
- Third-party tested and made using clinically effective doses of ingredients
- Money-back guarantee if you aren’t satisfied with the product
What to consider:
- Higher calories per serving at 140, while the others powders on our list average 123 calories per serving
- Contains five carbs per serving, while most others on our list have fewer than two carbs per serving
Related Post: Pea Protein vs. Whey: Which One Is Right for You?
Best Tasting Protein Powder for Diabetics: XWerks Grow
SI Showcase
Key features:
- Protein per serving: 25 grams
- Nutrition facts: 110 calories, 25 grams protein, 1 gram carbohydrates, 0 grams fat, 0 grams sugar
- Protein Source: Whey
- Flavors: Chocolate, Vanilla, Peanut Butter, Strawberry
- Sweeteners: Stevia
- Best for: Boosting protein intake
- Price per serving: $1.97
When it came to picking the best tasting protein powder for diabetics, the decision was easy. Every member of our testing team at SI Showcase gave XWerks Grow a 5/5 stars for taste, as well as high marks for texture and mixability. Grow comes in four flavors; Chocolate, Vanilla, Peanut Butter and Strawberry.
Our team was fans of the Chocolate option. “I really liked the taste of this one. It was really rich and reminded me of chocolate milk. The flavor didn't taste artificial,” said one member. “Very sweet and true to flavor without the stevia aftertaste,” said another member of our team.
XWerks Grow is a great choice for diabetics in particular because it doesn’t contain sugar, and instead is sweetened with stevia.
What we like:
- Made with whey isolate from 100 percent grass-fed, pasture-raised cows
- Low carb count
- Highly rated by reviewers, including our team
What to consider:
- Expensive
- Not vegan friendly
Related Post: The Best Tasting Protein Powders to Help You Achieve Your Fitness Goals
Benefits of Protein Powder for Diabetics
Protein powder can help people with diabetes get more protein in their diet, according to Megan Warnke, RDN, CDCES, dietitian, diabetes educator and owner of Warnke Wellness. Protein is essential for muscle growth and maintenance, as well as immune system support.
“Protein powder can be a fun way to boost the protein content of foods that are usually high in carbs and low in proteins, such as oatmeal, pancakes or fruit smoothies,” she says.
Additionally, protein may offer some blood sugar management benefits.
“Protein helps regulate blood sugar levels and prevents blood sugar from going too high or too low,” says Jana Mowrer, MPH, RDN, CDCES, dietitian, diabetes educator and owner of HealthWins.
Related: The Best Diets for Diabetes
Precautions
“Protein powder shouldn’t be the only source of protein in a diabetic diet, and it shouldn’t be used as a meal replacement,” says Rebecca Jaspan, MPH, RD, CDN, CDCES, dietitian and diabetes educator at Laura Cipullo Whole Nutrition and Yoga. She says that it's also important to include whole food protein sources, like eggs, dairy and meat ensures that you’re meeting your dietary needs.
“I typically don't recommend having a protein shake on its own,” adds Mowrer. “It is low in calories and only provides protein, which can keep the blood sugar too low. I like to have individuals pair protein powders with fat and a small amount of carbs to be more substantial and help keep blood sugars more consistent all day long.”
How to Choose the Best Protein Powder for Diabetics
The most important factor a person with diabetes should look for in a protein powder is sugar content. Try to find protein supplement that's free of or low in added sugars, says Jaspan. Of course, you'll also want to look for one that has a taste and flavor you enjoy, which may take some trial and error.
There isn't a significant difference in protein powder for those with type 1 vs type 2 diabetes. Warnke says, “No matter which type of diabetes you have the same guidelines apply when choosing a protein powder to help keep blood sugars more balanced,” Warnke says.
The main concerns for someone with type 1 diabetes, rather than type of protein, will be meal timing, what to pair the protein powder with, and how much insulin to administer to balance blood glucose levels, says Jaspan.
Additionally, Mowrer says that medications may play a role.
“A person with type 1 diabetes will be using insulin,” she explains, “If they give too much insulin and there is only protein on board, blood sugars can go too low. They should pair their protein shake with some fat and some carbs, depending on what their blood sugars are at the time of their meal.”
A person with type 2 diabetes will likely not be using insulin, but may be taking different medications, such as metformin, to help manage blood sugar levels.
"Metformin doesn’t usually have the side effect of low blood sugar," Mowrer says. "They may be okay with selecting a protein powder that just has protein in it and no other macros.”
Related Post: Best Glucose Monitors
What to Avoid When Choosing a Protein Powder as a Person With Diabetes
It’s best to avoid protein powders with sugar alcohols. “These can cause stomach discomfort,” Warnke says. “You can easily spot sugar alcohols in the ingredients list as the word will usually end in -tol.” Examples include sorbitol and maltitol.
Jaspan also says, “Watch out for protein powders that include artificial sweeteners or flavorings. You may want to avoid those."
How We Chose the Best Protein Powder for People With Diabetes
We chose these protein powders based on a number of factors. First, all of these powders contain at least 20 grams of protein per serving.
They are also all naturally sweetened and free of artificial sweeteners and other artificial fillers. Likewise, they’re low in total carbs and added sugars to minimize their blood sugar impact. These options are all gluten-free, as well.
Additionally, all of these products come from reputable brands—many of which utilize third-party testing to verify the quality and purity of their products. Finally, these protein powders are highly rated by customers.
Protein Powder for Diabetics FAQs
Is protein powder O.K. for diabetics?
Yes, people with diabetes can have protein powder. According to Jaspan, “Protein powder can help people with diabetes better regulate blood sugar levels and improve insulin sensitivity, resulting in better controlled diabetes.” She adds that it can be a useful tool to help increase protein intake for people with diabetes who aren’t currently eating enough protein.
What kind of protein powder can diabetics have?
Most protein supplements are O.K. for people with diabetes, but Jaspan recommends one with minimal or no added sugar. “Also, look for a protein powder with high quality protein, such as whey, soy or pea protein,” she says.
Does protein powder spike blood sugar?
Protein powder can moderately increase blood sugar levels if it’s not paired with other macronutrients, like fat or fiber-rich carbs, but it probably won’t cause extreme blood sugar spikes. “If someone with diabetes does consume just a protein shake for a meal, blood sugar will probably still rise,” explains Warnke. “This is because carbs are your body’s preferred source of fuel, and when you don’t give it carbs, it will turn that protein into glucose.”
Takeaway: Is Protein Powder for Diabetics Worth It?
Protein powders can help people with diabetes easily boost their protein intake, to preserve or build muscle mass and better manage their blood sugar levels. Look for options that are free of added sugars or artificial sweeteners, and be sure that you use protein powder as a supplement to your regular meals—not as a meal replacement.
Prices are accurate and items in stock as of publish time.
