More Canadians are turning to protein powders to supplement their diet. What are the benefits and risks of protein powders for people with diabetes?
Why would someone with diabetes consider adding a protein powder to their diet?
We all need protein in our diets, and that is especially true for people with diabetes. Protein helps you manage blood sugar, build and repair muscle, and can help you feel fuller after you eat.
If you are not getting enough protein from your meals, you may consider mixing protein powder into your food and drinks.
How much protein do most people with diabetes need each day?
Diabetes Canada recommends adults consume about 0.8 grams of protein for each kilogram of body weight. If you weight 65kgs, for example, you should aim to eat about 52 grams of protein a day. That is the equivalent of about 6-ounces of cooked steak, poultry or fish.
This is a general number, and can be adjusted based on your health, weight goals and eating patterns. You may want to consult with a dietitian or a member of your diabetes healthcare team to find the right amount for you. Also, remember to try to spread out your protein intake over two or three meals during the day.
What should people with diabetes look for in a protein powder?
If you have diabetes, look for protein powders that are low in added sugar and artificial sweeteners, with very few additives. You should also choose protein powders that are low in carbohydrates to minimize blood sugar spikes. Also, try to find powders that are made with a high-quality protein.
Are plant-based or whey protein powders better for diabetes?
It depends. Whey protein powder is made from a complete protein that has all nine essential amino acids. It is shown to improve blood sugar control for people with diabetes, reduce inflammation and help with weight management.
The issue for some people, is that whey protein is a by-product of cheese production. It may not be suitable for people with lactose intolerance or dairy allergies. Whey protein concentrate tends to contain more lactose. Whey protein isolate powders tend be better tolerated, because most of the lactose is removed during processing.
Plant-based proteins also very popular. They are a good option for people on a non-dairy or vegan diet and are often higher in fibre and lower in fat than animal-based proteins. You should note that some plant-based powders are made with complete proteins, and others are not. For example, powder made with soy or a blend of different sources tend to be complete proteins, while others made from a single source (pumpkin seed, rice) are often not.
Are there risks or side effects to consider when using protein powders?
Yes. Here are a few tips to help you make better choices:
- Choose a protein powder with no added sugar, or very little sugar. Protein powders with significant added sugar can lead to a spike in blood sugar levels.
- Check the calorie count per serving, as some products are high in calories and can lead to weight gain.
- Look out for additives on the label, such as caffeine and creatine. These can cause a range of side effects such as stomach upset, tremors, and muscle cramps.
A recent study by Consumer Reports in the U.S. found that some protein powders on the market contain unhealthy levels of lead. The non-profit group noted that plant-based protein powders they tested often had more lead than dairy-based products. To avoid hazardous levels of lead and other heavy metals in protein powders, choose products that are tested by Health Canada and have an NPN (Natural Product Number) on the label.
Which brands of protein powder in Canada are best for diabetes?
These brands of protein powders are available in Canada and are among the best choices for people with diabetes. You should consult with your diabetes doctor to ensure the powder you choose is the best fit for you.
| Brand | Type of Protein | Protein per serving |
Sugars per serving |
Calories per serving |
Carbs | Where to Buy in Canada |
|---|---|---|---|---|---|---|
| Garden of Life Raw Organic Protein (Unflavoured) | Plant-based | 22g | 0g | 110 | 2g | Ambrosia Natural Foods and online |
| Isopure Zero Carb Protein Powder (Unflavoured) | Whey Protein Isolate | 25g | 0g | 100 | 0g | Amazon.ca and other online retailers |
| Iso Protein 100 (Unflavoured) | Whey Protein Isolate | 24g | 1g | 120 | 2g | Loblaws retailers and online |
| Orgain Organic Protein Powder (Vanilla Flavour) | Plant-Based | 21g | 0g | 150 | 15g | Loblaws retailers and online |
| Leanfit Organic Plant-Based Protein (Unsweetened) | Plant-Based | 21g | 0g | 110 | 2g | Loblaws retailers and online |
| Genuine Health Whey Protein Isolate (Vanilla Flavour) | Whey Protein Isolate | 25g | 0g | 120 | 3g | Ambrosia Natural Foods and online |
| Tim’s Just Clean Protein (Unflavoured) | Whey Protein Isolate | 32g | 1g | 132 | 1g | Ambrosia Natural Foods, other retailers, and online |
Remember that protein powders can provide benefits, but they should not replace regular meals. Having a diet rich in fruits, vegetables, grains and lean proteins is the best way to stay healthy.
