for Diabetic Patients

Benefits of Protein Shakes 

Diabetes mellitus, also referred to simply as diabetes, involves a group of metabolic diseases that affects how the body is able to breakdown sugar in the blood, or blood glucose. Excess sugar in the bloodstream can lead to serious health complications. Some of these conditions include kidney and eye damage, cardiovascular disease, stroke and neuropathy. Combining a healthy diet and regular exercise will help to maintain a healthy blood glucose level. Protein shakes for diabetes can be a healthy alternative for diabetics seeking to maintain insulin level and to control hunger.

Benefits of Protein Shakes

Protein shakes are often marketed as an aide for those that seek weight loss, or to build muscle. Protein shakes can assist with weight loss by replacing other higher-calorie beverages, such as soda. Protein also works to satiate the appetite, maintaining blood glucose levels, decreasing the desire to snack on sweets. This function is especially important for those with diabetes with an increased insulin production. Protein is an essential nutrient for proper growth and development of muscle tissue. When drinking a protein shake, the protein is broken down by the body into various amino acids, and recovered by muscles. These recovering muscles use the amino acids to repair themselves, thus becoming bigger and stronger.

How to Choose the Best Protein Shake For Diabetes

Unfortunately, not all protein shakes are created equally. Those with diabetes must be especially cautious when choosing the best shake for their nutritional requirements. Many store-bought shakes can be high in fat, calories and have added sugars. Foods that are processed tend to have less nutrients, vitamins and minerals than a natural alternative. A general rule to follow when making healthy choices and reading labels is, the fewer the ingredients, the better the choice. Learn to become an expert label reader. Manufactures list ingredients in order of highest content to lowest, so avoid those shakes with sugar listed as one of the first three ingredients. Diabetics should choose a protein shake that contains less than 200 calories as a snack, and less than 350 calories if used as a meal replacement. There are many ready-to-drink store-bought protein shakes designed with diabetics in mind. Some of these brands include Glucerna SR, Boost Glucose Control, EAS AdvantEDGE Carb Control, Atkins Advantage, and Slim-Fast Lower Carb Diet. There are also protein shake powders with diabetics in mind such as Almaseed, Kenzen Body Balance and Extend Nutrition Shake.
Those with diabetes may opt to prepare their own protein shakes. This allows the individual to control the ingredients and the nutritional quality of the shake. A healthy homemade protein shake can include delicious ingredients such as almond milk, soymilk or fat-free milk, fruit, peanut butter or almond butter, Greek yogurt, and chocolate or vanilla flavored protein powder.
Summary
Protein shakes can be a healthy addition whether an individual is seeking to lose weight, build muscle or maintain a steady blood glucose level. With the help of a physician, regular exercise, and a well-balanced diet, those with diabetes will find success managing their blood glucose levels.

Diabetes is a disease where the body cannot maintain normal levels of blood sugar, and blood sugar levels go too high.
Blood sugars that are too high can cause symptoms such as dry mouth, increased thirst, frequent urination, tiredness, and increased urination at night. High blood sugar levels over time can damage the eyes, kidneys, nerves, and blood vessels.
What people eat has a huge impact on their blood sugars. Carbohydrates found in foods cause blood sugar to go up. Foods that digest slower cause a slower rise in blood sugar, which is helpful for those with diabetes.
But what about protein shakes?

Contents of this article:

1. What is protein?
2. Types of protein shakes
3. Nutrition tips for people with diabetes

What is protein?

Meat, fish, eggs, nuts, cheese, pulses, and milk are all sources of protein.

The three essential macronutrients found in food are protein, carbohydrates, and fat.
Protein helps to maintain, rebuild, and repair muscle. Protein is also a building block for the skin, nails, bones, and even blood. It makes up hormones, enzymes, and antibodies. Protein in foods has staying power because it digests slower than carbohydrate. Proteins do not raise blood sugar.
Periods of growth, such as during infancy and pregnancy, need more protein. Protein needs are also raised for people with injuries, those who have had surgery, or active people.
Most people, including those with diabetes, are looking for healthy options to grab on the go like protein shakes or bars. While it is important to rely on packaged food products as little as possible, it is smart to have some healthier options in mind when needed.
The problem with protein shakes is that they often have lots of artificial ingredients and can have as much sugar as soda.

Protein requirements

The total amount of protein consumed in a day is important, but so is how that intake is spread out over the day.
Many people will consume a small amount at breakfast, a moderate amount at lunch, and a large amount at dinner:
A typical day might include:

• 10 grams or less at breakfast in cereal
• 25 grams at lunch in a sandwich
• 5 grams for a snack in a granola bar
• 40 grams at dinner in a serving of chicken or beef

However, the body can only absorb and use so much protein at one time. The body uses what it can and then creates waste with the leftover. Instead of having 60 grams of protein in one meal, it is more beneficial to spread that 60 grams out into three to four meals of 15-20 grams each.
The recommended dietary allowance, or RDA, for protein is 0.8 grams per kilogram of body weight each day. This is the minimum amount of protein needed for meeting nutritional requirements, not the maximum.
Endurance athletes need 1.2 to 1.4 grams per kilogram of body weight, and power athletes require 1.2 to 1.7 grams per kilogram of body weight. The more active a person is, the more protein their body needs.
Increasing protein intake or taking protein supplements alone does not increase muscle. People have to do the work in the gym to see any result.
People often need 15-30 grams of protein after a hard workout to repair and start to rebuild muscle. The amount of protein needed depends on body size.
Carbohydrates should be eaten with the protein to help refuel the muscle and "spare" the protein for repairing and rebuilding the muscle.
If someone is unable to eat a meal after exercise or they are simply just not hungry, they can grab something easy like a bar or a shake instead.

Types of protein shakes

There are two different types of protein shake: those that are made with a protein powder mixed with a liquid and those that come ready to drink (RTD).

Protein powder-based shakes

For people with dietary requirements, protein shakes are easily customized.

The easiest way to get a healthy protein shake is to make it at home, starting with a high-quality protein powder.
Most of the common protein powders at the local grocery store or supplement shop are filled with artificial sweeteners and unnecessary chemicals. To avoid these, look at the ingredient label. A buyer should be able to read the label and recognize each ingredient as food.
The two most common types of protein powders are whey-based and plant-based. Whey based powders get their protein from milk, and plant-based powders use a variety of things such as soy, peas, nuts, rice, or hemp.
Although many whey proteins claim to be lactose-free, some people have a hard time digesting them. There is also a difference between being lactose intolerant and allergic to milk. Those who are allergic to milk are allergic to the protein in milk, and thus need to avoid milk protein powers.
The following people should choose a plant-based protein powder:

• People with a history of milk protein intolerance with who whey doesn't agree
• People who prefer to avoid animal products

People can mix protein powder with plain water, but this will likely not be enough for a complete meal or snack. Protein powders are often lacking complex carbohydrates or healthy fats.
People with diabetes should limit sweeteners like sugar, agave, or fruit juice in their shakes or smoothies. They should also beware of smoothie shops that label their drinks as healthy, as many can have more sugar than the typical person should have in a day.
To make a more nutritious, complete meal or snack shake, people can use this easy formula:
Easy post-workout or meal replacement shake formula

• 1 cup of milk (can include non-dairy milks)
• 1/2 cup frozen or fresh fruit
• 1 scoop high-quality protein powder
• 2-3 ice cubes

All ingredients should be mixed in a blender until smooth. Optional add-ins for bonus nutrition include:

• Handful of chia seeds
• ¼ cup raw oats
• 1 tablespoon peanut butter
• 1/8 cup Greek yogurt
• Cinnamon
• Handful of spinach or kale

Ready-to-drink protein shakes

To find a good RTD protein shake for people with diabetes, first look at the sugar content. Try to avoid those with added sugar. Some RTD shakes can have 30 or more grams of added sugars.
People with diabetes can always add their own sweetener to the shake so they can control the sugar content. Adding whole fruit gives some good fiber and sweetness naturally. Berries, bananas, and other soft fruits can be added easily to premade shakes.
Next, people with diabetes should look at the ingredients. Many protein shakes have artificial sweeteners, refined oils, artificial colors, and flavorings. It is best to steer clear of ingredients that are not recognizable as food.

Nutrition tips for people with diabetes

People with diabetes should be sure to eat on a regular schedule. It is ideal to eat every 4 to 5 hours while awake. Having a source of complex carbohydrate, lean protein, and healthy fat with each meal or snack will help to control blood sugar throughout the day.

Complex carbohydrates are recommended as part of a healthy diet.

They should also limit quick-digesting carbohydrates like pasta and white bread. It is best to opt for slower-digesting carbohydrates with additional nutrients such as:

• Sweet potatoes
• Beans
• Lentils
• Chickpeas
• Whole fruits
• Vegetables

These complex carbohydrates cause a smaller spike in blood sugar and are even better when paired with a lean protein and healthy fat.

Risks and precautions

People with diabetes that have existing kidney conditions may need to limit their protein intake.
For people without kidney disease, most studies support an intake of up to 2 grams per kilogram of body weight without any adverse effects. However, intakes above 2.5 grams per kilogram of body weight put people at risk of the following:

• Dehydration
• Tiredness
• Taking in too many calories
• Increased excretion of calcium in the urine

Eating more than 200 to 400 grams of protein each day can exceed the liver's ability to turn excess nitrogen to urea. This can lead to nausea, diarrhea, and other adverse side effects.

Written by Megan Ware RDN LD

 

Other protein add-ins include:

• cottage cheese
• yogurt
• nut butters
• raw nuts

Sweeteners, fresh or frozen fruit, and fresh vegetables may also be added. No one food is off-limits if you have diabetes. Still, it’s important to limit refined carbohydrates that are more likely to spike your blood sugar.
Eating fat with carbohydrates may help slow digestion. This can slow down the length of time it takes sugar to hit your bloodstream. Sources of fat that taste great in protein drinks include:

• nut butters
• raw nuts
• hemp seeds
• flaxseeds
• chia seeds
• avocados

If possible, add fiber to your protein drink. It helps slow your body’s absorption of sugar. Oatmeal, ground flaxseed, chia seeds, and wheat bran are high in fiber and are protein-drink friendly.
Some protein drink recipes call for maple syrup or Stevia. Maple syrup is high in sugar, but can be enjoyed sparingly. Stevia is a non-nutritive, no-calorie sweetener that won’t raise your blood sugar. When making shakes and smoothies, use the least amount of sweetener possible.
Many pre-made protein shakes and smoothies are loaded with refined sugar. Your best bet is to make them at home where you can control the ingredients.

Here are eight recipes to try:

1. Peanut butter and jelly protein shake

A regular peanut butter and jelly sandwich made with sugar-rich jelly and high-carb bread is usually off-limits for people with diabetes. Now you can drink your favorite comfort food with this thick and creamy protein shake from Dashing Dish. It provides a triple-dose of protein from protein powder, peanut butter, and cottage cheese. Low-sugar or no-sugar jam adds just the right amount of sweetness.
Get the recipe!

2. French toast protein shake

French toast is often topped with powdered sugar and then drenched in syrup, so it’s generally not considered a diabetes-friendly food. That’s where this protein shake, also from Dashing Dish, comes in. It gives you the decadence of French toast, without the extra sugars. The shake’s main ingredients are protein powder and cottage cheese. Stevia and a touch of maple syrup provide sweetness.
Get the recipe!

3. Rice protein shake

This shake is made with rice protein powder, an alternative to whey protein powder, and fresh or frozen fruit. It also includes nuts and flaxseeds for healthy fat and fiber. A surprising ingredient in this shake is borage oil, which has anti-inflammatory properties.
You shouldn’t use borage oil if you’re pregnant or if you take warfarin or seizure medications. The oil may also cause digestive problems. If you can’t use borage oil or if you’re concerned about the side effects, you can omit it from this recipe. You’ll still reap the benefits of a tasty protein shake.
Get the recipe!

4. Apple cinnamon soya shake

This protein shake from Tarladalal.com is reminiscent of Grandma’s apple pie. It’s made from fiber-rich apple cubes, a combination of soy and dairy milks, and a sprinkle of cinnamon. Fresh apples are a great fruit option for anyone concerned about their blood sugar levels.
Get the recipe!

5. Soy good smoothie

If you’re lactose intolerant or vegetarian, Diabetes Self-Management has an excellent smoothie option for you. It’s made with protein-rich soy milk and silken tofu. Frozen strawberries, half of a small banana, and almond extract add flavor. If you’ve never tried silken tofu before, this is the perfect time to introduce the flavor to your palate.

Get the recipe!

6. High-protein, no-sugar-added, chocolate smoothie

If you’ve been feeling deprived of your favorite sweet treats, look no further. This icy smoothie from Sugar-Free Mom takes care of your chocolate cravings. It’s made from protein-rich almond milk, cottage cheese, and protein powder. The smoothie’s decadent chocolate flavor comes from unsweetened cocoa powder and liquid chocolate Stevia.
Get the recipe!

7. Strawberry-banana breakfast smoothie

Instead of adding strawberries and bananas to a bowl of boring oatmeal, blend them with yogurt, almond milk, and a little Stevia. The result is a protein-rich smoothie from Diabetics Rejoice! that will give you more than enough energy to last until lunch. The recipe calls for PaleoFiber powder, but you can also substitute chia seeds or flaxseed meal.

Get the recipe!

8. Mixed berry protein smoothie

Berries are nothing short of antioxidant superfoods. They contain a type of natural sugar known as fructose. According to a 2008 study, fructose doesn’t raise blood sugar levels as quickly as carbohydrates like bread, pasta, and table sugar do. Even so, it’s a carbohydrate and should be eaten in moderation.
The main ingredients in this slushy protein smoothie by DaVita are whey protein powder and frozen blueberries, raspberries, strawberries, and blackberries. Liquid flavor enhancer is also added. The recipe calls for ½ cup of whipped cream topping, but you may eliminate this to reduce the overall sugar content.