Understanding Beverage Choices with Diabetes
When you have diabetes, what you drink matters just as much as what you eat. While water should be your top choice, certain other beverages can be healthy additions to your diet in moderation. On the other hand, sugary drinks like soda and sweet tea can spike blood sugar and hinder diabetes management.
How Beverages Impact Diabetes
Drinks provide hydration and sometimes nutrients, but they can also add extra calories, carbs, and sugar to your diet. This is especially important to control with diabetes because:
- Excess sugar and carbs raise blood glucose
- Extra calories can contribute to weight gain
- Staying hydrated regulates blood sugar
Being mindful of what and how much you drink allows you to maximize hydration and nutrition from beverages without negatively affecting your blood sugar or diabetes health.
Diabetes-Friendly Beverage Guidelines
1. Water
Plain water should be your go-to beverage. It hydrates without adding calories, carbs or sugar. Drink water frequently throughout the day and with meals.
2. Unsweetened Coffee and Tea
Enjoying unsweetened coffee and tea in moderation can fit into a healthy diabetes diet. Choose decaf if caffeine affects your blood sugar. Limit to 1-2 small cups per day to keep caffeine in check.
3. Low-Fat and Skim Milk
Milk provides calcium, vitamin D and protein. Opt for low-fat or skim versions since full-fat milk is high in saturated fats that may increase insulin resistance and inflammation when consumed in excess.
4. Nut and Seed Milks
Unsweetened almond, cashew, soy and other plant-based milks make nice alternatives to dairy milk. Check labels and choose options lower in carbs and sugar.
5. Sparkling Water
Plain or lightly flavored sparkling water satisfies your carbonated cravings without calories or blood sugar impact. Popular varieties include La Croix, Bubly and Perrier.
Limit These Beverages
While no food or drink is completely off limits, you should limit intake of these beverages which can spike blood sugar and may contribute to diabetes complications:
1. Regular Soda
Regular soda is loaded with processed sugar, providing around 10-12 teaspoons in each 12-oz can! All those liquid calories and carbs can rapidly increase blood glucose. Diet soda is a better option.
2. Sweet Tea and Juice
Even 100% fruit juice packs a lot of sugar and carbs into each serving. Sweet tea is also chock full of sugar. Stick with small 4-6 oz portions of light juices and unsweetened iced tea instead.
3. Sports and Energy Drinks
Sports performance beverages like Gatorade provide carbs for fueling activity but also contain hefty amounts of added sugars. Low-carb versions are available. Limit intake of high-sugar energy drinks which can intensely spike blood glucose.
4. Flavored Coffees and Tea Lattes
Cool sounding flavors like caramel, hazelnut and vanilla may add temptation, but also pile in extra sugar. Opt for nutritious beverages you can sweeten yourself in moderation like plain coffee or tea.
5. Alcohol, Especially Beer and Mixed Drinks
Alcohol impacts blood sugar unpredictably. Beer and mixed drinks with juice, soda or other sugary add-ins have high carb counts. Limit alcohol, stay hydrated and check your blood sugar more often when drinking.
Tips for Staying Hydrated
Meeting your fluid needs is essential for controlling blood sugar, preventing dehydration and feeling your best. Useful strategies include:
Carry a Refillable Water Bottle
Toting your own BPA-free water bottle makes getting enough fluids throughout the day simple. You can fill up as needed instead of purchasing sweetened drinks when thirsty.
Try Flavoring Your Water
Add slices of citrus fruits, cucumber, berries or fresh mint leaves to infuse plain water with subtle flavor. Herbal essences and splash of juice also work.
Set a Daily Water Goal
Aim to drink at least six to eight 8-oz cups of fluids per day as a healthy goal. Increase this if you are very active, live in a hot climate or experience excessive thirst.
Choose Water When Eating Out
Order water with lemon instead of sugary soda or tea when dining at restaurants. This prevents excess calories and carbs while satisfying thirst.
Sip Between Bites When Eating
Drinking fluid along with meals helps food digest and regulates portions. Take small sips of water or unsweetened tea between forkfuls.
Signs of Dehydration
Pay attention to signals from your body indicating you need more fluids such as:
- Thirst
- Dark yellow urine
- Fatigue
- Headache
- Dizziness
- Muscle cramps
- Constipation
- Increased hunger
- High blood sugar
Left untreated, dehydration from inadequate fluid intake can become a dangerous issue. Be proactive with proper hydration strategies.
The Bottom Line
Certain drink that might be hard or hot provide hydration, nutrients and enjoyment without derailing diabetes management. Pay attention to added sugars, excess calories, and how different beverages make you feel. Water should be number one with other drinks consumed in moderation.
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.
Add Comment