Meal replacement shake: Glycemic Index and Glycemic Load
Category: Beverages
Serving size: 1 cup (240 mL)
Glycemic Index (GI): 59 (medium)
Glycemic Load (GL): 10 (low)
Blood Sugar Guide: Eat in Moderation
Sodium: Low
Glycemic Index Range Chart (0-100)
Meal replacement shake GI: 59
Glycemic Load Range Chart (0-40)
Meal replacement shake GL: 10
Balanced Meal Planning
Meal replacement shake has a medium glycemic index of 59, meaning it can raise blood sugar at a moderate pace. Its glycemic load of 10 per serving also suggests a lower blood glucose impact per serving.
Blood Sugar-Friendly Food Pairings
Pair meal replacement shake with these foods to improve meal balance and help reduce blood sugar spikes:
| Food | Fiber | Protein | Healthy Fat |
|---|---|---|---|
| Almonds or walnuts | ✓ | ✓ | ✓ |
| Natural peanut or almond butter | ✓ | ✓ | ✓ |
| Tofu or edamame | ✓ | ✓ | ✓ |
| Hummus | ✓ | ✓ | ✓ |
| Pumpkin seeds | ✓ | ✓ | ✓ |
Diabetes-Friendly Use
- If drinking meal replacement shake, pair it with a meal that includes protein and fiber.
- Prefer unsweetened versions and avoid drinking carbohydrate-heavy beverages on an empty stomach.
- Limit portion size (for example, a smaller glass) to reduce glycemic load per serving.
- Swap in lower GI/GL drinks from the Food Guide when possible.
Lower GI Alternatives
| Food Item | Serving Size | Glycemic Index | Glycemic Load |
|---|---|---|---|
| Water | 1 cup (240 mL) | 0 | 0 |
| Diet soda | 1 can (370 mL) | 0 | 0 |
| Coffee (black) | 1 cup (240 mL) | 0 | 0 |
| Tea (unsweetened) | 1 cup (240 mL) | 0 | 0 |
Medical Note
This content is for informational use only and is not medical advice. For personalized guidance, work with your healthcare team.
Report a Data Issue
Glycemic index (GI) and glycemic load (GL) values are compiled from research and nutrition databases. If you notice a potential error, please so we can review and update the information.