Protein Powder: Why It’s a Blood Sugar Superstar

Protein powder isn’t just for gym bros and bodybuilders—it’s a blood sugar-balancing secret weapon! In this episode, Adrienne Wheat, RN, shares the practical, real-life reasons why protein is essential for stable blood sugar, hormone balance, and sustained energy throughout the day. Whether you're navigating cravings, fatigue, or insulin resistance, understanding how to use protein wisely can be a game-changer.

We'll break down:
 ✅ Why protein slows glucose spikes and reduces cravings
 ✅ How to space it throughout your day for max benefits
 ✅ Whole food protein sources (beyond meat!)
 ✅ The best (and worst) kinds of protein powders
 ✅ Adrienne’s go-to clean, dairy-free, soy-free brands
 ✅ Faith-based encouragement around honoring your body with nutrition

This is a must-listen for anyone wanting to make protein a natural, doable, and delicious part of their daily routine.

🔗 Resources & Links

• OWYN Plant-Based Protein – pea, pumpkin, and chia-based. Great taste, dairy/soy-free, uses monk fruit. (Adrienne’s fave!), now at select Walmarts.
• Truvani – super clean, simple ingredients, now at select Target stores.
• Nuzest – hypoallergenic, great flavor options, higher price point.
• Garden of Life Sport Plant-Based – NSF certified, high quality, higher price point.

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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before making any changes to your diet, exercise, or medication. The content shared here reflects my personal experiences and research but should not replace individualized medical care.

Transcript

[INTRO]

Hey hey friends—and welcome back to The Balanced Blood Sugar Podcast! I’m your host, Adrienne Wheat, RN, wellness educator, toddler mama, and your guide in this crazy-but-worth-it journey to natural blood sugar balance.

Today’s topic might sound a little... gym-bro-ish at first—but hang with me, because protein powder is NOT just for bodybuilders or people who live in shaker bottle world. Nope—it’s actually one of the most underrated blood sugar tools out there—and when you use it wisely, it can make a massive difference in your energy, cravings, and hormone health.

In this episode, we’re going to unpack:

• Why protein helps stabilize blood sugar
• How to space it throughout your day (not just dinner!)
• The best sources beyond just meat (because variety matters)
• AND the scoop on protein powders: types, quality, dairy/soy-free options like OWYN, and what to look for on a label

If you’ve ever stood in the supplement aisle like, “Wait… what even is the difference between isolate and concentrate?” — friend, I’ve got you. So let’s break it down.

🥩 [PART 1: PROTEIN & BLOOD SUGAR BALANCE]

Alright—let’s talk about protein like the unsung hero it is.

When you eat a protein-rich meal or snack, here’s what happens:

• It slows digestion (which means sugar from your food hits your bloodstream more gradually)
• It signals satiety—which is a fancy way of saying “You feel full and satisfied”
• And it supports stable insulin production, so your pancreas isn’t constantly overworking

This is important for everyone, but especially important if you're insulin-resistant, prediabetic, or managing type 2. Protein keeps your blood sugar curve from rollercoastering after meals.

So instead of that high-carb breakfast that leaves you crashing by 10am, swapping in a protein-rich start can keep you coasting smooth ‘til lunch.

🥬 [PART 2: BEYOND MEAT – DIVERSE SOURCES OF PROTEIN]

Now don’t get me wrong—I love a good hamburger—but protein goes beyond just meat.

Here are some whole food protein sources you can rotate in:

• Eggs – nature’s multivitamin; we LOVE our little egg boiler and constantly have a small stash of boiled eggs in our fridge for a quick snack that even our toddler loves.
• Greek yogurt or cottage cheese – these are great sources of high protein if dairy works for you
• Lentils and beans – these are plant-based sources and rich in fiber; but some people are sensitive to the higher carb count, so try in moderation until you know how it affects you
• Chia seeds and hemp hearts – these are small but mighty; we love to add them to smoothies and yogurt, and I add them to my husband’s weekday overnight oats for more protein
• Quinoa – often mispronounced as “kwee-noah”; this food is technically a seed, but it is a complete protein, and considered a superfood; it’s actually native from my husband’s country of Peru; so while this has a higher carb count like beans, we like having it in our meal rotation for a little “taste of home” for my husband; it’s similarly belly filling like rice, but with a much lower blood sugar spike; 
• Collagen peptides – these are great for skin, joints, and gut (though not a complete protein by itself); I also like adding this to my husband’s overnight oats, and our toddler’s oatmeal when she decides that’s what she needs for breakfast lol; I also like adding it to my “bulletproof coffee” for a boost of protein in the morning
  
  

But here's the truth: it can be hard to hit your ideal protein intake through whole foods alone, especially with busy schedules. Your ideal protein intake is actually much higher than what most people think - it’s an average of around 1g per pound of ideal body weight; so say you’re overweight, but your ideal weight is around 150lbs (or 68 kgs), then you want to shoot for around 120-150g of protein a day. Which can feel like a lot! And can be kind of hard on healing kidneys, so make sure to increase your intake gradually so your body can adjust and heal. Increasing protein and going low-carb is what helped my mother reverse her stage 4 kidney disease; so bad kidneys are not necessarily a deterring factor, just do what we always say - progress over perfection and gradual changes; it’s so much easier for your body to adjust versus changing your whole lifestyle at once.

Now, with that much higher protein intake in mind, here is where protein powders come in—and when done right, they can be a total game-changer.

💪 [PART 3: WHY PROTEIN POWDER CAN BE A SUPERSTAR]

Here’s why I LOVE protein powder for basically everyone:

✅ It’s fast (busy real life, am I right?)
✅ It’s easy to digest when whole food isn’t appealing
✅ It’s versatile—you can add it to shakes, oatmeal, baking, pancakes, you name it
✅ And it fills in the protein gaps we often miss at breakfast and snack time

Especially for blood sugar? A protein shake first thing in the morning or as a mid-afternoon snack can blunt glucose spikes and keep you from raiding the pantry out of desperation at 4pm.

But before you scoop that mystery powder… let’s talk quality. As many not be aware, there is no regulation around supplements (which often includes protein powder), so you want to make sure you are getting it from a quality source that does testing and is not going to be overloading you on toxins or heavy metals, making your systemic inflammation worse. 

🥛 [PART 4: TYPES OF PROTEIN POWDERS]

Okay. The protein powder aisle is… intense. So let’s break down the most common types:

1. Whey Protein

• Comes from milk
• Whey concentrate = less processed, retains more nutrients, may have more lactose
• Whey isolate = more processed, higher protein %, lower carbs/fat/lactose
• Best if you’re not dairy sensitive
• Great bioavailability (easy for your body to absorb)
• But may increase inflammation if you’re dairy-intolerant

2. Casein Protein

• Also dairy-based
• Digests more slowly
• Not great if you’re dairy-sensitive or dealing with inflammation

3. Plant-Based Proteins

• Made from peas, brown rice, hemp, pumpkin seed, chia, etc.
• Lower allergen risk
• Look for blends that make it a complete protein (OWYN does this beautifully)
• Slightly grittier texture, but gentle on digestion for many people
• Some include anti-inflammatory ingredients like turmeric or ginger—bonus!

4. Collagen

• Great for gut and joint support
• Technically not a complete protein
• Still useful, especially when paired with other sources

🧐 [What about soy?]
 Soy protein isolate is very processed, and soy is a common endocrine disruptor—especially if it’s not organic and non-GMO. If you're working on balancing hormones or insulin sensitivity, I recommend skipping it.

🌱 [Sensitive to dairy and soy? Try OWYN or similar brands]

If dairy and soy are a no-go, try:

• OWYN – uses pea, pumpkin, and chia; this is my family’s go-to non-dairy protein! I often have to be diary-free while breastfeeding our littles and am rather sensitive to dairy on a normal basis anyway; But OWYN is one of the only brands I’ve found that doesn’t have a weird taste; also most of their blends use monkfruit instead of stevia as well, which is a win for blood sugar control! I have actually been able to find this brand in Walmart. But their full powder jars from their website tend to be more budget friendly. 
• Truvani – clean ingredients, very minimal; I have heard this brand is now being carried at some Targets. 
• Nuzest – hypoallergenic and simple; I personally have not tried this brand, but it’s another good option and they do have a wider range of flavors which I love, but it is pricer than the other options mentioned. 
• Garden of Life Sport (plant-based version) – NSF certified, great quality; this is another brand I haven’t tried but have a variety of options; we do use some of their multivitamins; but they are a pricer brand that the others mentioned

As always, you’ll want to read the label of any protein you’re contemplating! Look out for:

• Added sugars (some have more sugar than a candy bar 😳)
• Artificial sweeteners (like sucralose or Ace-K)
• Gums and fillers (xanthan gum, carrageenan, etc. can mess with digestion)

🔥 [PART 5: PROTEIN, INFLAMMATION, AND BLOOD SUGAR]

Here’s the deal—protein is anti-inflammatory when it comes from clean, whole sources.
 But overly processed powders with additives? Not so much.

The wrong protein can:

• Spike cortisol (which drives up blood sugar)
• Irritate the gut (and as we talked about last month—gut inflammation = blood sugar issues)
• Trigger immune reactions that create low-grade, chronic inflammation

The right protein, however?

• Supports lean muscle (which improves insulin sensitivity)
• Helps regulate hunger hormones
• Rebuilds tissue and balances hormones—all keys to long-term metabolic health

📆 [PART 6: HOW TO BALANCE PROTEIN THROUGHOUT YOUR DAY]

Here’s a simple rule of thumb to remember to add enough protein to your day: protein every 3-4 hours.
 You don’t need to obsess over grams—but aim for a source of protein with every meal and snack.

Examples:

• Breakfast: eggs + protein shake
• Lunch: chicken salad + hard-boiled egg
• Snack: Greek yogurt or protein smoothie
• Dinner: salmon + roasted veggies + quinoa
• Dessert: protein/keto mug cake (yes, it’s a thing - that egg counts!)

Most women in particular do better with 20–30g of protein per meal, and a little less at snacks.

🙏 [FAITH TIE-IN ]

Here’s what I love:
 Protein—just like everything else we’ve been given—is part of God's design for healing and sustaining the body.

It’s not about obsessing, tracking every macro, or stressing over every scoop… it’s about honoring our temples (1 Cor 6:19), stewarding our health, and recognizing the tools God has given us to support healing.

Whether you’re dealing with blood sugar swings, inflammation, or just trying to get through the day with more energy, know this: you’re not alone, and progress not perfection. Every step forward is a win!

🎯 [WEEKLY CHALLENGE]

Okay friend—here’s your challenge for this week:

✅ Take inventory of your current protein habits
✅ Try a new clean protein powder (I’ll list my faves in the show notes!)
✅ Add a protein-rich snack to your day and see how you feel—energy, cravings, mood, all of it

If you’ve got a favorite brand or recipe you love, tag me on Facebook or Instagram @WellnessThroughUnity—I’d love to see what you’re loving!

Thanks for hanging out with me today, and for caring enough to keep learning, growing, and showing up for your health. You’re doing better than you think!

And don’t forget—if this episode helped you, leave a quick review! It helps so many others find their way to real solutions, real hope, and real healing.