Selecting the Best Beverages for Diabetes
Staying hydrated is important for everyone, but making wise drink choices is especially vital when living with diabetes. The carbohydrates, calories, and sugars in what you sip can greatly impact blood sugar control and weight management.
Water Should Be Your Main Beverage
Water is always the healthiest way to meet your fluid needs. Aim for 7-8 glasses of water per day as a starting point. Adding lemon, lime, cucumber or mint leaves can add some natural flavor.
Unsweetened Coffee & Tea
Enjoying coffee and tea unsweetened or lightly sweetened with non-nutritive sweeteners is generally fine. Some research even suggests moderate coffee intake could have protective benefits against type 2 diabetes.
Sugar-Free Seltzers & Sodas
Opt for zero-calorie carbonated waters or diet soft drinks sweetened with non-nutritive sweeteners instead of full-sugar varieties. Pay attention to portion sizes though, as even artificially sweetened seltzers and sodas can promote cravings.
Low-Fat & Skim Milk
Milk can fit into a diabetes diet, but lower-fat versions are best to limit saturated fat and calories. Opt for skim or 1% milk over full-fat. Limit to 1 cup daily, and avoid flavored milks with added sugars.
Beverages to Limit or Avoid
On the other hand, these popular drinks can disrupt blood sugar control or contribute excess calories:
Fruit Juices
Even with no added sugars, the natural sugars in fruit juices can spike blood glucose. Limit to half a cup daily of orange juice and avoid other fruit juices.
Sweetened Coffee & Tea Drinks
Heavily sweetened coffees and teas act more like a milkshake or dessert. With 30-50 grams of carbs and 300 or more calories in a large serving, these sugary drinks are best reserved as occasional treats.
Regular Soft Drinks & Sodas
A 12-ounce can of non-diet soda contains 35-40 grams of rapidly absorbed carb-based sugar and 150 empty calories. Regular consumption impairs metabolic health and contributes to obesity.
Alcoholic Beverages
Alcohol lowers inhibition and judgement around food choices. Plus, beer and cocktail mixes add further carbs and calories. Those with diabetes should drink alcohol sparingly and cautiously.
In summary, water, unsweetened coffee and tea, sugar-free seltzers, and low-fat milk make up the most diabetes-friendly beverage choices. Limit fruit juices and avoid regularly drinking sweetened, alcoholic and full-sugar drinks.
FAQs
Can people with diabetes drink alcohol?
Those with diabetes can drink modest amounts of alcohol like a 12oz beer or 5oz wine with a meal if blood sugar is well-controlled. However, alcohol impacts judgement around food intake. Plus beer and cocktails add further carbs, so alcoholic drinks should be limited.
What natural drinks are good for regulating blood sugar?
Plain water, unsweetened coffee, unsweetened tea, sparkling water with lemon/lime, and milk are diabetes-friendly options. Staying well-hydrated with water and avoiding sugary drinks is key.
Do artificial sweeteners raise blood sugar?
No, FDA-approved non-nutritive sweeteners used in diet sodas and sugar-free drinks have no effect on blood glucose levels or insulin production. So diet soft drinks are advantageous alternatives over regular, sugar-sweetened beverages.
Can people with diabetes drink fruit juice?
While whole fruits have fiber, juicing extracts the rapidly absorbed natural sugars and concentrates them. The carbohydrates in just a half cup of orange juice can spike blood sugar. Juices are best limited to half a cup with a meal if consumed at all.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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