If you’ve recently been diagnosed with gestational diabetes, chances are you’ve already heard a lot of people talking about protein shakes. They're often recommended in forums, by dietitians, or even other pregnant people who’ve been through it before. But do you really need one? And how do you pick the right kind without spiking your blood sugar?
Let’s break it down so you can decide if a protein shake fits your routine—and how to choose one that actually supports stable blood sugar.
Protein shakes should complement a balanced diet to ensure you get a variety of whole foods that contribute to overall nutritional health, particularly during pregnancy.
What to look for in a gestational diabetes protein shake
How to read a nutrition label for blood sugar–friendly choices
What to know about sweeteners and sugar substitutes
Simple, homemade protein shake recipes
No, not at all. You don’t need protein shakes to manage gestational diabetes effectively. You can absolutely meet your protein needs with whole foods like eggs, meat, Greek yogurt, tofu, cheese, or nuts.
That said, protein shakes can be incredibly convenient, especially if:
You’re short on time or energy
You're struggling with appetite or nausea
You need a quick snack between meals
You're looking for a satisfying way to balance out your carbs
And yes—done right, they can actually taste really good, too.
Protein shakes are popular for a reason:
They keep you full between meals
They help slow carb absorption and stabilize blood sugar
They’re convenient—especially when you’re short on time or appetite
But not all shakes are created equal. Many are high in sugar, fast-digesting carbs, or hidden additives—which can lead to spikes.
When choosing a store-bought protein shake or powder, look at the nutrition facts and ingredients list carefully. Here's what to check:
✅ Protein: Aim for 15–30g
✅ Carbohydrates: Keep total carbs under 15–30g, depending on your personal target
✅ Fiber: Look for at least 2–3g (this slows glucose release)
❌ Added sugars: Should be as low as possible
❌ Ingredients: Avoid shakes with corn syrup, cane sugar, agave, or fruit juice concentrate
Many gestational diabetes protein shakes use non-nutritive sweeteners (zero or low-calorie options). These include:
Stevia
Monk fruit
Erythritol
Sucralose (Splenda)
Acesulfame potassium
Aspartame
Are they safe during pregnancy?
In moderation, FDA-approved sweeteners like stevia, monk fruit, and erythritol are considered safe in pregnancy. That said, everyone reacts differently—and some people notice bloating, cravings, or even slight sugar spikes with some options. Always monitor your response and keep sweetener intake moderate.
Ingredients:
½ cup frozen strawberries (adds antioxidants, fiber)—feel free to substitute with other berries like blueberries
A handful of spinach (adds fiber, vitamins, and minerals)
½ cup full-fat Greek yogurt (adds 10g protein, probiotics)
1 tbsp chia seeds (adds healthy fats, 2g protein, fiber)
1 cup unsweetened almond milk (adds healthy fats, low carbs)
→ Protein: ~14g
→ Carbs: ~18g
Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.
This refreshing shake is packed with protein from Greek yogurt and chia seeds, while spinach adds fiber without any extra carbs. A perfect balance for blood sugar management.
Ingredients:
3/4–1 cup frozen cauliflower florets (adds fiber, vitamins, and a creamy texture)
1 tbsp unsweetened cocoa powder (adds antioxidants, rich flavor)
2 tbsp peanut butter or almond butter (adds healthy fat + 6g protein)
3/4–1 cup unsweetened soy milk (higher protein than almond milk, adds creaminess)
1 tbsp chia seeds or hemp seeds (optional, adds 2–3g protein, fiber, and omega-3s)
A dash of cinnamon or vanilla extract (optional, adds flavor and antioxidants)
Ice cubes, if needed (adds texture)
→ Protein: ~18g (with hemp seeds)
→ Carbs: ~20g
Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.
This unique shake blends cauliflower with cocoa for a creamy, low-carb chocolate flavor. Peanut butter adds protein and healthy fat, while chia or hemp seeds boost fiber and protein further.
Ingredients:
¾ cup unsweetened almond milk (adds healthy fats, low carbs)
½ cup cottage cheese (adds 14g protein, calcium)
1 tbsp natural peanut butter (adds 3g protein, healthy fats)
1 tbsp chia seeds (adds 2g protein, omega-3s)
1 tbsp ground flaxseed (adds fiber, healthy fats)
A handful of kale (adds fiber, vitamins, and minerals)
Dash of cinnamon (adds flavor and anti-inflammatory properties)
Vanilla extract (optional, adds flavor)
Ice cubes for texture
→ Protein: ~24g
→ Carbs: ~22g
Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.
This shake is ideal if you’re limiting carbs or avoiding fruit—creamy, filling, and blood sugar-friendly. It’s a nutrient-dense way to add protein, fiber, and healthy fats. For a touch of sweetness, consider adding a small amount of stevia or monk fruit sweetener.
Ingredients:
½ cup frozen mixed berries (adds antioxidants, fiber)
¾ cup unsweetened almond milk (adds healthy fats, low carbs)
½ cup cottage cheese (adds 14g protein, calcium)
1 scoop unsweetened vanilla protein powder (adds 20g protein)
1 tbsp almond butter (adds healthy fats, 3g protein)
1-2 tsp chia seeds (adds omega-3s, 2g protein)
Ice to blend (adds texture)
→ Protein: ~38g
→ Carbs: ~18g
Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.
This shake is a great option for adding extra protein and healthy fats. Feel free to swap the berries for apple slices or the cottage cheese for Greek yogurt to fit your taste.
Ingredients:
1 scoop chocolate protein powder (adds 20g protein)
½ cup cold-brewed coffee (decaf or regular, adds caffeine, antioxidants)
½ cup unsweetened almond milk (adds healthy fats, low carbs)
1 tbsp almond butter (adds 3g protein, healthy fats)
1 tbsp hemp seeds (adds 3g protein, fiber, omega-3s)
→ Protein: ~27g
→ Carbs: ~8g
Actual values will vary by brand and preparation, so always double-check labels or use a nutrition tracker for precision.
If you’re craving coffee, this mocha smoothie is a satisfying way to get your caffeine fix, combined with protein from the powder, almond butter, and hemp seeds. Perfect for an afternoon pick-me-up that supports balanced blood sugar. Top with a dollop of whipped cream for some extra jazz.
Read more about protein powders (including our top picks) and find recipe ideas in our blog post: The Ultimate Guide to Protein Powders for Gestational Diabetes.
If making your own shake isn’t always realistic, store-bought protein shakes can be a convenient option—especially when you're short on time or dealing with food aversions during pregnancy. We've reviewed some popular protein shakes, focusing on those with low sugar, moderate carbs, and high protein to help you keep blood sugar steady.
Here’s how some vanilla-flavored protein shake options compare:
Orgain Clean Protein 11fl oz: 20g protein, 9g carbs
Fairlife Nutrition Plan 11.5fl oz: 30g protein, 3g carbs
Core Power by Fairlife 14fl oz: 26g protein, 8g carbs
Core Power by Fairlife Elite 14fl oz: 42g protein, 8g carbs
OWYN Plant-BasedProtein 12fl oz: 20g protein, 8g carbs
OWYN Pro Elite Plant-Based Protein 12fl oz: 32g protein, 3g carbs
Pure Protein 11fl oz: 30g protein, 6g carbs
Ensure Max Protein 11fl oz: 30g protein, 6g carbs
Premier Protein 11fl oz: 30g protein, 4g carbs
These pre-made shakes can be a great on-the-go snack or pre-meal protein boost—just be sure to read the labels, as formulations can change. When possible, choose options with no added sugar, low total carbs, and simple ingredients to best support stable blood sugar during pregnancy.
Use shakes as a supplement or snack, not a full meal replacement daily
Keep portions consistent—spikes can still happen with “healthy” shakes if they're too large
Always pair carbs with protein and fat
Track your blood sugar after new shakes to see how your body responds
Protein shakes can absolutely work with gestational diabetes when built the right way. They’re not just convenient—they’re a smart, effective way to stay nourished and balanced.
1. Can I drink protein shakes with gestational diabetes?
Yes! Protein shakes can be a safe and helpful option—as long as you choose one with low sugar, moderate carbs, and a good amount of protein. Always read the nutrition label and monitor how your blood sugar responds.
2. Are artificial sweeteners safe during pregnancy?
Most commonly used artificial sweeteners like stevia, monk fruit, and erythritol are generally considered safe in moderation. Try to avoid high amounts of sucralose, aspartame, and saccharin, especially if you're sensitive to them or want to avoid GI side effects.
3. Can I make my own protein shake at home?
Absolutely! Homemade shakes are often better because you control the ingredients. Use unsweetened almond milk, Greek yogurt or a clean protein powder, plus a handful of berries or nut butter for flavor and nutrients.
4. When’s the best time to have a protein shake with gestational diabetes?
Many people find protein shakes helpful:
As a mid-morning or afternoon snack
As a bedtime snack (especially to help with fasting numbers)
When they’re short on time for a balanced meal
Before or with a meal that might be higher in carbs than usual, to help balance blood sugar and slow digestion
Just keep in mind that pairing it with some fiber or fat (like chia seeds, nut butter, or flax) can make it even more blood sugar–friendly.
5. What if I have food aversions during pregnancy and can’t tolerate high-protein foods?
Food aversions are common during pregnancy and can make it tough to eat enough protein—especially if meat, eggs, or other strong-flavored foods turn you off. That’s where protein shakes can really help. They’re often easier to tolerate, especially when blended cold and flavored mildly with ingredients like cocoa, vanilla, or berries. You can also adjust them to fit your preferences on any given day, making them a flexible option for staying nourished despite pregnancy food challenges.
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