Swee2ooth Shake Hacks
How do you Swee2ooth? When it comes to making the Best Diabetic Protein Shake what are your current go-to moves? Do you mix it in water or another liquid? In the blender or in a shaker cup? On its own or with add-ins? First thing in the morning or as an afternoon snack?
There’s really no wrong way to have your Swee2ooth, but research shows that a few simple strategies could help you “hack” into slightly better blood sugar and weight loss results. Here are three such Swee2ooth hacks to consider adding to your toolbox of tricks:
Swee2ooth Hack #1: Drink it Before a Meal
Multiple research studies done on whey protein (found in Swee2ooth) have shown that it can help lower blood sugar and help the pancreas secrete insulin when consumed before a meal. It may also help control hunger; one study showed that subjects who drank a whey shake 90 minutes before eating at a buffet consumed fewer calories than those who had casein only. (Casein, a slow-digesting protein, is also found in Swee2ooth and is known to be beneficial as a before-bedtime protein source.)
The aforementioned study used a 90-minute timeframe, but other studies have had subjects drink a shake closer to the meal. No hard-and-fast rule has been established, so don’t feel like you have to wait 90 minutes before eating after having your Swee2ooth.
Swee2ooth Hack #2: Add More Chocolate!
Cacao, that is, which is what chocolate is made from. Cacao powder mixes well in protein shakes and smoothies, adds rich flavor to your treat, and best of all, is loaded with healthy, diabetes-fighting nutrients. Cacao is an abundant source of magnesium (which is great for Type 2s) as well as flavonoids, a type of antioxidant shown to improve insulin resistance, lower blood pressure, and reduce heart disease risk.
When shopping for a cacao powder, look for one that’s unsweetened, like this Kiva Raw Organic Cacao Powder. One serving of powder (2.5 grams/1 ounce) will add 60 calories to your shake, many of those coming from protein (4 grams) and fat (1.5 grams). Plus, you’ll get an additional 5 grams of fiber from the cacao.
Swee2ooth Hack #3: Make it Thicker for More Satiety.
Oddly enough, the thicker you make your shake, the less hungry you may be later. In one study published in the journal Physiology & Behavior, Purdue University researchers gave subjects protein shakes that were nutritionally identical (same number of calories, protein, carbs, and fat) but with different viscosities (thickness). Results showed that those who drank the thicker shake experienced “significantly greater and more prolonged reductions of hunger.”
For those trying to lose weight with a reduced-calorie diet, increased satiety could come in handy. To make your Swee2ooth shake thicker without adding any calories, you can either mix it with less water (4-6 ounces instead of 8 ounces) or, if you’re using a blender, add ice to thicken it up. If you don’t mind adding a few extra calories, bump up the viscosity with almond milk instead of water. Unsweetened Silk Almondmilk has only 30 calories per 8 ounces (one cup) and adds considerable thickness to the shake.