Protein Powder for Diabetes
Protein powder can be….confusing!! There are so. many. products. out. there.
Each company claims their product is the best and that it will cure diabetes, make you look Brad Pitt beautiful, lose 500 pounds, and walk on water. More often then not the protein powder is an expensive canister of disappointment.
Below are some tips for finding a good protein powder and some of my fav products. You will find options for Kosher, gluten-free, organic, sustainability created, and vegan.
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Is protein powder good for Diabetes?
What do we need protein for?
Protein, fat, and carbohydrates are the three macro-nutrients that are necessary for life. Protein is made up of amino acids which are essential for the structure and function of our bodies. Protein is the building blocks for our muscle, bone, hair… virtually every part of the body.
Protein can also be broken down to provide the body with energy!
In our diet, protein can be found in animal meat, milk, eggs, soy, nuts, and various vegetables. Protein powder is made up of these different protein sources.
Can protein powder cause diabetes?
There is no evidence to suggest that protein powder can cause diabetes. There are a few studies that suggest that protein powder, specifically whey protein, can improve blood sugar control.
Is protein powder safe?
It depends! Supplements are not regulated by the U.S. Food & Drug Association. This means the FDA does not test every protein powder to verify that is contains what is advertised.
Some companies will pay a third party to test their products and give the “stamp of approval” to show that their products honestly contain safe ingredients. When searching for a protein powder it is best to find one that has been tested by a third party. You can tell a product has been tested if it contains a NSF stamp of approval (a third party tester) on its label or you can search websites such as Labdoor to verify if a supplement has been tested.
It is also a good idea to discuss your supplements with your doctor to make sure they are safe to take with your medications.
Are protein shakes better than food?
Protein shakes can be helpful in a few different situations. They are easy to get down when we are sick and don’t have the energy to eat an entire meal. Protein shakes are also easy to grab on the go when we don’t have time to sit and eat. But they are not a replacement for real food! If you are craving a real meal… a protein shake may not satisfy you.
How much protein do I need?
The body can only absorb so much protein at once. The body will use what it can and creates waste will what it can’t use.
Everyone has different protein needs. The DRI (dietary reference intake) for protein is 0.36 grams per pounds. Meaning, if you weighed 150 lbs your daily protein intake would be around 54 grams of protein.
Now, this is just an estimated amount. Protein needs will vary depending on your age, activity level, and health conditions.
Excessive protein intake may be harmful to the kidneys. Protein needs may be lower for their experiencing kidney disease. While protein needs increase for those on dialysis.
Whey Protein Powder
Whey is derived from milk and is the “leftovers” from the cheese making process. Some research suggests that Whey protein may actually decrease after meal blood sugar by slowing gastric emptying, though only a few studies have found this to be true.
While whey protein has many benefits, it may cause bloating or stomach cramps. If you are trying whey protein for the first time, start with a small amount and work your way up. If you notice bloating or cramping… it may be time to find a different protein.
There are two different types of Whey protein, isolate and concentrate.
Isolate
Reduced lactose - may be a better choice for those who are lactose intolerant
Less carbohydrates
Less fat
Higher protein content
More expensive - this is it goes under more processing to isolate the protein from the lactose, carbohydrates, and fat.
Concentrate
Higher lactose - may lead to bloating
Lower protein content
Higher fat
Higher carbohydrate
Less expensive
More “meal-like” with all three macro-nutrients (protein, fat, carbohydrates) present
Both isolate and concentrate whey protein has their benefits! It really comes down to price and preference.
Transparent Labs create both isolate and concentrate whey protein. These products are:
Gluten free
Third party tested - you can view all of the certificates here
Whey is made from the milk from 100% grass fed cows
Transparent Labs whey protein powders come in a ton of tasty flavors (including cereal splash!! yumm). Check out their Isolate Whey Protein HERE and their Concentrate Whey Protein HERE.
Collagen Peptide Powder
Collagen peptides have recently gained a lot popularity. Research has shown the benefits of collagen protein in supporting skin elasticity, hair & nails, and joint & bone health. I should note that more research needs to be done before these claims can be confirmed but it looks promising (1, 2, 3, 4, 5)!
Collagen peptides are typically found in two different forms, bovine collagen (from cows) or marine collagen (from fish). Collagen has very similar amino acid profile (the stuff protein is made of) and nutritional value as gelatin but does not have a “gel” texture or thickness.
Collagen powder is lacking the essential amino acid tryptophan, making it an incomplete protein. BUT… you can add some leafy greens to your collagen powder to make it a complete protein. There are a few products out there that do combine leafy greens with their collagen powder or you can blend some greens into a smoothie.
Vital Proteins is my favorite brand for collagen peptides. Vital proteins are:
Kosher Certified
Their marine collagen is sustainably harvested in accordance with the Monterey Bay Aquarium Seafood Watch Program
The bovine collagen is sourced in alignment with the 5-step animal welfare rating standard set by the Global Animal Partnership
Third party tested for heavy metals and microbiological components
*BONUS pair your collagen peptides with vitamin C (some delicious fruit will do ;-) ) to enhance absorption!
You can check out all of the Vital Protein products by CLICKING HERE. **
Vegan Protein Powder
There are many vegan options out there! From hemp, soy, pea, nuts, rice… the list goes on. The one thing to look for in a vegan protein powder is a nice mixture of different vegan proteins. This is because each vegan protein option may be lacking in a particular amino acid (the stuff protein is made of!). Protein powder is more effective and nutritious when it has a mixture of all of the essential amino acids.
Orgain vegan protein powder is made of pea protein, brown rice, and chia seeds. These protein blend together so that all of the essential amino acids are available. It comes in a variety of flavors in powder and pre-mixed formulas!
- CLICK HERE to check out the orgain products and use code CARE20LDR9UY at checkout to receive 30% off of your first order.
Organic Protein Powder
Many people are opting in for organic protein powder for a few different reasons. It isn’t necessarily “healthier” to choose an organic product. Some people do choose organic because of the decreased impact it has on our environment.
Orgain is a popular product that is:
Certified Organic
Soy Free
Gluten Free
Vegan options available
Orgain comes in powder and pre-mixed protein shakes. CLICK HERE to check out the orgain products and use code CARE20LDR9UY at checkout to receive 30% off of your first order.
What should i mix it with?
Did you find a protein powder? Great! This is what you can do with it :-)
Your favorite milk (cow, nut, soy, oat…there are so many options these days!)
Water
Coffee
Into your oatmeal
Mix it into a SMOOTHIE! Check out our list of the 10 Best Smoothies For People with Diabetes
Bake with it!