The dreaded afternoon slump. It happens to the best of us. You power through the morning, diligently working through your to-do list, but then you hit a wall. At a certain point in the day, even replying to an email can be overwhelming and exhausting.
While part of the downward turn in your productivity may have to do with the fact that the caffeine kick from your coffee has worn off, there’s also a good chance it has something to do with what you had for lunch. Lunches that spike blood sugar will inevitably lead to a stark drop, which in turn can negatively impact energy and mood.
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Want to make sure your lunch doesn’t spike your blood sugar? Dr. Omodamola Aje, MD, an endocrinologist with Berkshire Medical Center, an affiliate of UMass Medical School, says that some of her favorite lunches for stable blood sugar are hard-boiled eggs with avocado and vegetables, plain Greek yogurt with some nuts and berries or leftover chicken or salmon with a prewashed salad kit. “The goal is to prioritize fats and proteins while minimizing refined carbs,” she explains.
Sometimes, it’s not what you’re eating for lunch that’s causing your blood sugar to spike; it’s what you’re drinking. There’s one popular lunchtime drink in particular that could be raising your blood sugar.
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The Popular Lunchtime Drink That Could Be Raising Your Blood Sugar
If you’re in the habit of having a protein shake for lunch, you could be spiking your blood sugar without even realizing it. According to Dr. Erin Scholten, MD, an endocrinologist with Lehigh Valley Health Network, part of Jefferson Health, protein shakes can contain ingredients that contribute to a big rise in blood glucose.
“This includes protein shakes with a significant amount of added sugar, fruit juice, syrups, honey or other concentrated sources of carbohydrates,” Dr. Scholten says. She adds that protein shakes made primarily from fruit can also raise blood glucose, particularly when they contain larger portions of higher-carbohydrate fruits or when fruit is combined with juice or other sweeteners.
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Dr. Aje also says that fruit-forward protein shakes can spike blood sugar. “Fruit-heavy shakes rich in bananas, strawberries and mangoes are notorious for causing a post-meal spike, especially if there isn’t enough protein and fats to offset it,” she tells Parade.
Sometimes, it’s not the fruit that’s the culprit. Dr. Aje says that a lot of flavored protein powders contain added sugars, which can cause blood sugar to spike after consumption.
How To Make a Protein Shake That Won’t Spike Your Blood Sugar
Not all protein shakes will cause your blood sugar to skyrocket. To avoid this, Dr. Aje suggests aiming to consume 20 to 30 grams of protein at lunch, which can either be included in your protein shake or from food you pair with it.
Additionally, Dr. Aje says to avoid making sweet fruit (like strawberries, banana and mango) the primary ingredients in your shake. “Focus on a small portion of low-glycemic index fruits, like berries,” she explains.
When it comes to the liquid you’re adding to the blender, she suggests you use water, unsweetened alternative milk or milk. Many alternative milks are sweetened with sugar, which is what you want to avoid. Certainly, using fruit juice to make your protein shake will lead to a blood sugar spike, so that’s another ingredient to avoid, Dr. Scholten says.
Both endocrinologists say that pairing your protein shake with foods high in protein and fats can help blunt its effect on blood sugar.
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Are Protein Shakes a Good Meal Replacement for Diabetics?
In general, both Dr. Aje and Dr. Scholten warn against relying on protein shakes as a meal replacement, whether someone is diabetic or not. Instead, Dr. Scholten recommends creating meals made from whole foods because of their intact structure and fiber content. She says that the process of chewing and digestion can slow the delivery and absorption of carbohydrates, resulting in a more gradual rise in blood glucose after a meal.
“When fruits and vegetables are blended, the physical structure of the food is altered, which can make carbohydrates more readily available for digestion and absorption, leading to higher post-meal glucose readings,” Dr. Scholten tells Parade.
When you do want to have a protein shake, both endocrinologists say to make sure it prioritizes both protein and unsaturated fats. “Fats and proteins slow down gastric emptying and also prevent spiking of blood sugars after meals. Unfortunately, the majority of commercial protein shakes are heavy in fruits, juices and added sugars, which can cause [post-meal blood sugar spikes],” Dr. Aje says.
Not all protein shakes are created equal. If you want one that’s truly going to keep you energized throughout the afternoon, pay attention to the ingredients. If it’s made with unsweetened protein powder and minimal fruit, it’s likely a great option. If it’s mostly fruit or contains sugary sweeteners, be prepared for a crash.
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Sources
Dr. Omodamola Aje, MD, endocrinologist with Berkshire Medical Center, an affiliate of UMass Medical School. Dr. Erin Scholten, MD, endocrinologist with Lehigh Valley Health Network, part of Jefferson Health.Hence then, the article about this popular lunchtime drink could be wrecking your blood sugar endocrinologists warn was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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