Dietitian’s Review of Complement Protein Powder

July 3, 2024

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Written by Dara Birnboim, MS. Reviewed by Diana Licalzi, MS, RD, CDCES. 

With so many options available, finding the right protein powder for your needs can be daunting. As a registered dietitian and certified diabetes educator, I understand the importance of choosing supplements that align with your health goals and values.

Here, we discuss why Complement Chocolate Protein Powder stands out as a top choice, especially for individuals managing type 2 diabetes. Before we get into our review, let's make sure we understand what protein is and why we need it.


What is Protein?

Key roles of amino acids, the building blocks of protein

Protein is one of three macronutrients (the other two are carbs and fat)  Protein plays a crucial role in the structure, function, and regulation of virtually every cell in the human body. It is made up of amino acids, often called the building blocks of life. There are 20 different amino acids, nine of which are considered essential because the body cannot produce them on its own, and we must obtain them from food. We often think about protein and its role in building muscle, but protein is involved in a wide range of essential functions such as hormone regulation, immune function, and the building and repair of tissues, among others.


Protein and Diabetes

Protein plays a crucial role in managing diabetes for several reasons. Firstly, it has a minimal impact on blood sugar levels compared to carbohydrates. Unlike carbohydrates, which can cause rapid spikes in blood sugar, protein has a slower and more gradual effect on blood glucose levels. So, pairing our carbohydrates with protein helps maintain blood sugar levels throughout the day, reducing the risk of hyperglycemia. 

Additionally, protein helps to increase satiety and promote fullness, which can be beneficial for individuals with diabetes who are aiming to manage their weight. By including adequate protein in your meals and snacks, you can feel more satisfied and reduce the likelihood of overeating or consuming excess calories.

Research also suggests that a higher intake of protein, particularly from plant sources, may improve insulin sensitivity and reduce insulin resistance in individuals with diabetes. This means that your body may be able to use insulin more effectively, leading to better blood sugar control over time.


Should People with Type Two Diabetes Supplement with Protein Powder?

Understanding the dietary needs of individuals with type 2 diabetes is essential for effectively managing the condition. While the recommended protein intake for people with diabetes aligns with general guidelines for the broader population (10-35% of daily calories), meeting these requirements can sometimes be challenging, particularly for those with busy schedules.

Aiming for a daily protein intake of 50-175 grams, depending on individual needs and characteristics, is vital for supporting various bodily functions, including muscle maintenance, hormone regulation, and blood sugar management. However, incorporating sufficient protein into meals and snacks can be difficult, especially for individuals on the go.

This is where protein powders can play a valuable role as a convenient and effective supplement to the diet. A single scoop of protein powder typically contains around 20 grams of protein, making it an easy addition to smoothies, yogurt, oats, or other favorite recipes. By including protein powder in their diet, individuals with type 2 diabetes can ensure they meet their daily protein goals, even amidst busy schedules and on-the-go lifestyles.

Ultimately, whether to supplement with protein powder depends on individual dietary preferences, lifestyle factors, and nutritional needs. Consulting with a registered dietitian can provide personalized guidance on incorporating protein powder into a diabetes management plan.


Why We Love Complement Protein Powder

complement protein powder

Amino acid breakdown of Complement protein powder

Nutrition Profile

The first reason we love Complement Protein Powder is its stellar nutritional profile, offering 15 grams of clean, plant-based protein per serving with just 89 calories. While all essential amino acids are found in plants, certain amino acids, like lysine and leucine, are harder to come by. Complement Protein is a complete source of plant protein, providing all 9 essential amino acids with an emphasis on leucine and lysine. It has a low carbohydrate content of 4 grams, one of them being from fiber, so only 3 grams of digestible carbohydrates. It's also low in fat at 2 grams per serving.

Their ingredients are also top-notch. Instead of hiding their protein formula behind a “proprietary” blend like many other protein brands, the entire protein formula is printed right on the front of the bag - almond, chia seed, pumpkin seed, sunflower seed, and yellow pea (all organic). Their chocolate flavor (our favorite) is flavored with organic cocoa powder and lightly sweetened with organic fruit extract. It's a refreshingly clean option in a market saturated with additives and fillers. Free from added sugar, artificial flavors, and preservatives, Complement Protein Powder ensures each sip is packed with pure, wholesome nutrition without compromising on taste or quality.



Reason #2 for why we love Complement is its transparency. Transparency is key in an industry rife with dubious claims and hidden ingredients. The supplement industry is not regulated, so it is important to make sure you are choosing supplements made by trustworthy companies. Complement understands this and goes above and beyond by triple-testing every batch for potency, purity, and transparency. They want you to be certain that they are providing the highest quality nutrients, free from pollutants, heavy metals, and harmful pathogens — not to mention common allergens and artificial sweeteners, colors, and flavors. That’s why every batch undergoes a rigorous series of tests to confirm that it contains all that it should - and nothing that it shouldn’t.

And they mean rigorous! We do as many as 19 different tests to ensure potency and safety. All this is done in pharmaceutical-grade facilities that are FDA Registered and operate under cGMP standards. The results of these third-party tests are readily available for all to see on their website, instilling confidence in the product's quality and integrity.


complement protein powder


Complement is dedicated to utilizing ingredients that are backed by scientific research. This commitment ensures that users receive effective products that meet high standards of cleanliness. By adhering strictly to the latest research, Complement provides confidence that its products deliver on their promises.



Now, moving on to taste. Let’s face it—most protein powders are chalky, clumpy, and off-putting. And those that are sweetened with stevia or monk fruit often lead to a terrible aftertaste. This is another huge win for us with Complement - it's only a touch sweetened, so it doesn't leave any awful lingering taste in your mouth. Whether blended into a smoothie, mixed into oatmeal, or incorporated into baked goods, it seamlessly integrates into various recipes, offering a satisfying chocolate taste that enhances any culinary creation. Complement Chocolate Protein Powder stands out as a top choice for individuals seeking a clean, effective, and delicious protein supplement by encompassing science-backed ingredients, plant-based nutrition, rigorous testing, and delightful taste.



  • Every order of their unflavored variety provides a plant-based meal to a child in need.
  • The protein comes in a 100% biodegradable pouch – no more plastic tubs or bags!
  • It's carbon-neutral and cruelty-free.



We will admit the biggest (and maybe only) drawback to this protein powder is the price. At $59 for a bag, it is a bit on the pricey side. But have no fear—we figured out a way to get you a huge saving.

If you sign up for their Subscribe & Save option, you automatically get a 15% discount. And you get to set the cadence for when they deliver - whether that's every month or up to every 9 months, you decide. Plus, you can skip a shipment whenever you want.

What's more, using our code REVOLUTION at checkout gets you another 15% off, so a total of 30% off, bringing it down to $42 a package - a very common price for a protein powder. They'll also send you a FREE shaker bottle with your purchase! Win, win.

So, whether you're exploring ways to enhance your diabetes management or simply seeking to elevate your overall well-being, Complement Chocolate Protein Powder is here to support you on your journey. Because when it comes to your health, having a trusted ally makes all the difference.


>>> Click here to learn more about Complement Protein Powder>>>



Complement protein powder
Complement protein powder

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