Doctor warns that some protein shakes have sugar levels close to soda

Protein shakes are widely regarded as a convenient and nutritious option for meeting daily dietary targets. From regular gym-goers to time-pressed professionals, many people depend on them for both energy and ease.

Yet a doctor has cautioned that a significant number of these drinks may contain sugar levels that rival those found in fizzy beverages such as soda — a fact that most consumers fail to realise.

Why do so many protein shakes contain added sugar?

Although protein shakes are typically promoted for fitness and general wellness, not all of them offer a nutritionally balanced profile. "Many ready-to-drink options and flavoured protein powders also contain added sugars, artificial sweeteners, or syrups to enhance taste," Dr Vijay Kumar Sharma, an Internal Medicine Doctor at Regency Hospital, told Health Shots.

In certain instances, a single serving can carry approximately 15 to 25 grams of sugar — a figure that sits remarkably close to the sugar content of a standard soft drink.

"This excessive amount of sugar, when consumed regularly, can contribute to weight gain, spikes in blood sugar, and an increased risk of lifestyle-related conditions. The concerns become even more relevant when people consume protein shakes daily, assuming they are making a healthy choice," says the doctor.

How misleading labels conceal sugar content

One of the most pressing challenges for consumers is accurately interpreting nutrition labels. "Certain terms like no added sugar, low level of fat, or natural can also create a perception of health, even when the product contains hidden amounts of sugar," says Dr Sharma.

Sugar does not always appear under an obvious name on the ingredients list. It may instead be listed as glucose syrup, corn syrup solids, or fruit concentrates — terms that many shoppers do not immediately associate with sugar.

Consequently, consumers frequently underestimate their actual sugar intake. "Additionally, some products highlight a high protein content on the front label, diverting attention from the sugar content in very small print on the back," the expert adds.

How to read protein powder labels properly

Making better-informed choices requires scrutiny of labels, rather than reliance on front-of-pack marketing claims. Dr Sharma recommends the following approach:

Always begin by examining the total sugars and added sugars per serving. Ideally, the added sugar content should be minimal or as close to zero as possible. Next, examine the full ingredient list.

Ingredients are arranged in descending order by quantity, so any form of sugar listed among the first few entries signals a high overall sugar content.

It is also important to pay close attention to serving sizes. A product that appears low in sugar may, in fact, contain several servings per bottle, which can substantially increase total sugar consumption.

Should protein shakes replace whole foods?

Whilst protein shakes can serve as a practical supplement to one's diet, they should not be used as a substitute for whole foods. "Natural sources of protein, such as eggs, pulses, nuts, and lean meats, provide not only protein but also essential nutrients without unnecessary additives," says the doctor.

For those who do choose to include protein shakes in their routine, opting for low-sugar variants is strongly advisable as the most sensible long-term approach.