How do I make a low glycemic protein shake?

[Molly]

What fruits do I use? I have Designer Whey Protein already.

Thanks!

[Viking Dan]

Low Glycemic Index fruits

Fructose (fruit sugar) 20
Cherries 22
Plums 25
Grapefruit 25
Apricots, dried 30
Strawberries, raspberries, blackberries (fresh) 32
Pears 36
Apples 30-38
Peaches 30-40
Blueberries (fresh) 40
Apple juice 41
Grapes 43
Banana (under ripe) 43
Oranges 40-44
Yams 48
Grapefruit juice 49
Kiwi 52
Mango 56

[Gaelen]

Molly, I wouldn't worry about 'low glycemic.' You need to worry about adequate protein (the Designer Whey should take care of that as long as it doesn't have any sugar in it...) and adding whole fresh or frozen fruits with the lowest effective carb counts. If the carb counts are low, that's what's important...the glycemic index is not particularly relevant to Protein Power. Low carb pretty much equals low glycemic.

This time of year, I'd add to the whey powder cold water, sugar free V8 fusion or Crystal Light or ice, 1/4 cup of fresh or frozen fruit (any kind will do--all types of berries are lowest carb, but if you can get good fresh peaches right now, I'd enjoy the treat!), a splash of half and half, and a dash of cinnamon, and blend it all up with an immersion blender (or regular blender or Magic Bullet.)

There is a whole thread of shake recipes in the PP Kitchen forums section if you need other ideas...I personally prefer cold hazelnut coffee, chocolate protein powder, a shot of half and half, a dash of cinnamon and about 4 oz. of kefir, but I love mochas.

[Feelix]

Gaelen - can you expand (or point me to a source) on Kefir and it benefits? why Low Carbers love it?

I have tasted it a couple of times, don't mind the taste, but notice it in a few recipes. Just curious. :-)

Also- What brand of Chocolate Whey Protein do you prefer?

[Gaelen]

I use Isopure Low Carb whey protein in chocolate.
As for kefir, it's discussed in the vegetarian forum in this post: http://www.proteinpower.com/forum/showthread.php?t=18 and you can also find information at www.kefir.com

Like greek-style (strained) yogurt, kefir gives you about 2g protein per oz, a protein : carb bargain in the dairy world. It is also full of healthy probiotic bacteria.