As someone living with Type 2 diabetes, I wanted to find a good plant based protein powder for diabetics. Protein in general should not raise blood sugar levels. Key is to find a low carb protein powder with low sugar content. So I did a couple of tests with Orgain Organin Protein Powder .This vegan protein powder is a popular choise for vegetarians. It is also gluten free.
Importance of protein cannot be ignored during diabetes management. For people with diabetes protein supplements can be an easy way to increase your daily intake of protein. Read these articles about my tests with Kind Protein Bar , RxBar Protein Bar , and Quest Protien Bar.
Table of Contents
- Test 1 – With Added Strawberries and Blueberries
- Test 2 – Only Protien with No Berries Added
- Conclusion: Balancing Nutrition and Blood Sugar Management
Test 1 – Protein Smoothie With Orgain Protein Powder, Strawberries, and Blueberries
The Ingredients: Building the Perfect Organic Protein Smoothie with Berries
Before we dive into the results, let’s break down the components of this nutrient-packed smoothie. I carefully selected each ingredient to create a balanced and flavorful drink.
1. Protein Powder
The star of the show is a high-quality protein powder. I chose one of the top-rated brands: Orgain available on Amazon, ensuring I was getting a reliable product.
2. Frozen Berries
To add natural sweetness and a boost of antioxidants, I incorporated frozen berries from Costco:
- 3 oz of frozen blueberries
- 4 oz of frozen strawberries
3. Almond Milk
To blend everything together, I used almond milk, also from Costco. This dairy-free alternative adds a creamy texture without unnecessary added sugars.
4. Protein Powder Dosage
To ensure an adequate protein content in the smoothie, I added two scoops of the this plant based organic protein powder, which is one of the top brands on Amazon and in retail stores.
Preparing the Organic Protein Smoothie with Berries
I combined all the ingredients in my blender and mixed until smooth. The result was a vibrant, purple-hued smoothie that looked as good as I hoped it would taste.
With all the ingredients assembled, it was time to create this nutritious concoction. The process was simple and quick, perfect for a busy morning or post-workout refuel.
The final product yielded about 16 oz of smoothie – a substantial serving that promised to keep me satisfied for hours.
The Taste Test
Before diving into the blood sugar impact, it’s worth noting that the smoothie looked appetizing and had a pleasant aroma. The deep purple color hinted at the berry goodness within.
Upon tasting, I was pleased with the balance of flavors. The berries provided a natural sweetness that complemented the protein powder’s taste. The almond milk added a subtle nuttiness and creamy texture that tied everything together.
As a diabetic, the true test of any food or drink is how it affects my blood sugar levels. I was eager to see how this organic protein smoothie with berries would perform.
Before and After Glucose Readings
Initial Expectations
Given the protein content and the use of berries (which are lower on the glycemic index compared to other fruits), I anticipated a moderate rise in blood sugar levels. The protein and fiber from the berries should, in theory, help slow down the absorption of sugars.
Monitoring Blood Sugar
I used my continuous glucose monitor to track my blood sugar levels before, during, and after consuming the smoothie. This allowed me to see the real-time impact of the drink on my body.
To my surprise, my blood sugar levels spiked from 100 mg/dL to 180 mg/dL, so a spike of 80 mg/dL which is quite a bit for a healthy smoothie.
Analyzing the Unexpected Blood Sugar Spike
The substantial increase in my blood sugar levels was not what I had anticipated from this organic protein smoothie with berries. Let’s break down some potential reasons for this unexpected result.
1. Total Carbohydrate Content
While berries are lower in sugar compared to many fruits, they still contain carbohydrates. The combination of blueberries and strawberries may have provided more carbs.
3. Individual Variation
As a diabetic, I’m aware that individual responses to foods can vary greatly. My personal metabolism and insulin sensitivity may have played a role in this reaction.
Test 2 – Protein With Only Almond Milk
So after seeing the blood sugar spike from the protein shake I was curious about testing the protein without the berries so there will be no added carbohydrates and sugar. So I decided to make the protein shake exactly the same way but I reduced the amout by 7 ounces which was the amout of berries in the prior test. So let’s look at the results!
Before and After Glucose Readings
As you can see below that my sugar still spiked by about 70 mg/dL which is just 10 points less than when I added 7 ounces of berries.
Conclusion: A Different Brand of Protein or No Berries?
So the first thing is if you should add this particular protein smoothie to your diet list. It depends! If my sugar levels were already higher, then no but if I had not eaten for a while and my sugar was at the base levels then I will not mind because this is a meal full of good nutrition.
Secondly, if you should add berries or not, again for me there is not much difference, what if I added 5 ounces of berries instead of 7, then may be the spike would have been the same. So you can try and see how this fits into your meal plan.
What if I tried a different brand of protein? You think there is something extra in this Orgain protein powder that could be adding to the blood sugar spike? It’s possible, so I look forward to trying out some other brands.
Remember, what works for one person may not work for another. It’s essential for people with diabetes to continually monitor their responses to different foods and adjust their diet accordingly. Always consult with a healthcare professional or registered dietitian when making significant changes to your diet, especially if you have a condition like diabetes.
Plant-Based Protein Powder vs. Animal-Based Protein Powder for Diabetics
Managing diabetes can be easier with the right protein. Both plant and animal proteins have their own benefits and drawbacks. It’s important to think about these when choosing.
Nutritional Differences
Animal proteins like whey protein, casein protein, and egg are complete. They have all nine essential amino acids. But, many plant proteins, such as beans and peanuts, are incomplete. They lack some amino acids.
Yet, some plants like quinoa and soybeans are complete proteins. Mixing different plant proteins ensures you get all amino acids.
Health Benefits
Plant protein diets have many health perks. They can lower blood pressure and cholesterol. They also reduce the risk of heart disease and stroke.
Animal proteins, especially fish, are good for the brain and heart. But, too much red meat can be bad for your heart.
Environmental Impact
Plant proteins are better for the planet than animal proteins. They need less water, land, and energy. They also produce fewer greenhouse gases.
But, the environmental impact depends on farming and packaging. It’s not just about the protein type.
| Protein Source | Nutritional Profile | Health Benefits | Environmental Impact |
|---|---|---|---|
| Plant-Based | Often incomplete proteins, but can be combined for a complete amino acid profile | Lower blood pressure, reduced risk of chronic diseases, improved blood sugar management | Generally more sustainable, lower carbon footprint |
| Animal-Based | Complete proteins with all essential amino acids | Fish linked to cognitive and heart health benefits, but red and processed meats associated with increased health risks | Higher environmental impact, concerns about animal welfare |
Choosing between plant and animal proteins depends on your needs and goals. A mix of both can support your health best.
Frequently Asked Questions About Diabetes and Plant Based Protein Powder
What are the benefits of plant-based protein powders for diabetics?
Plant-based protein powders are good for people with diabetes. They have a low glycemic impact and are high in fiber. This can help keep blood sugar levels stable and support heart health.
What types of plant-based protein powders are suitable for diabetics?
There are many plant-based protein powders for diabetics. Pea protein, hemp protein, brown rice protein, and soy protein isolate are good options. Each has its own benefits, like complete amino acids and essential fatty acids.
How can I incorporate plant-based protein powder into my diet?
Adding plant-based protein powder to your diet is easy. Use it in smoothies, shakes, baking, and cooking. Mix it with plant-based milk, fruits, and veggies for a protein-packed shake. Or add it to recipes like pancakes or muffins to boost protein in your meals and snacks.
Are there any potential side effects or precautions when using plant-based protein powders?
Some people might feel digestive discomfort or have allergies to plant-based protein powders. If you have kidney issues, talk to your doctor first. Always watch your blood sugar when using protein powder and be careful about any medicine interactions.
How do plant-based protein powders compare to animal-based protein powders for diabetics?
Plant proteins might not be as easily absorbed as animal proteins. But, they are cholesterol-free and full of fiber and phytochemicals. Animal proteins are complete and absorbed well, but they might have hormones, antibiotics, and saturated fats.
Disclaimer: Individual responses to this protein with just almond milk or protein with berries might vary. Personal metabolism and insulin sensitivity play a big role and also if you perform any physical activity right before or right after consumption, it can greatly affect the sugar reading. For precise readings, I alway perform these tests without any physical activity before and after consumption.
