Evaluating the Best and Worst Beverages for Diabetes
When you have diabetes, managing your blood sugar levels often involves paying close attention to what you eat and drink. While some beverages can be healthy options that provide nutrition and hydration, others can spike blood sugar or pack in empty calories and excess carbohydrates.
As you evaluate your drink options, it's important to understand how different beverages impact blood sugar. In this article, well explore the best and worst drink choices for diabetes to help guide your selections.
Water - The Gold Standard for Hydration
When it comes to diabetes management, good old H2O is tough to beat. Water contains no sugar, carbohydrates, or calories, making it an ideal choice any time you need hydration.
Being in a state of even mild dehydration can cause blood sugars to rise higher. Staying hydrated helps your kidneys efficiently remove waste and excess blood sugar through urine. Aim for around eight 8-ounce glasses of water per day as a goal.
Flavoring your water can make it more enticing to drink. Try adding slices of citrus fruits, berries, cucumber slices, or herbs like mint or basil. Just avoid sugary drink mixes that spike blood sugar or contain artificial sweeteners, which may disrupt gut health.
Unsweetened Coffee and Tea
Getting your daily caffeine fix from coffee or tea can be a safe part of your diabetes diet. The key is enjoying these popular beverages unsweetened or choosing low calorie natural sweeteners.
The antioxidants in coffee and tea may even offer protective benefits against diabetes complications. Just avoid ordering tempting frozen blended coffee drinks that are high in sugar and carbohydrates or dosing your cup with calorie-laden creamers and syrups.
Sparkling Water Instead of Soda
Satisfy your cravings for something fizzy by choosing sparkling water over sugary soda. Popular unsweetened brands like LaCroix, Perrier and Poland Spring contain no sugar or calories. Flavor your sparkling water with a squeeze of citrus if you desire some natural sweetness.
If you currently drink regular soda, switching to sparkling water is one of the best drink swaps you can make. Typical sodas contain around 40 grams sugar in just a 12 ounce can, which is quickly absorbed, spiking blood sugar.
Unsweetened Nut Milk Alternatives
Skip the dairy and opt for unsweetened nut milks like almond milk, coconut milk, or flax milk. With little to no carbohydrates, healthy fats, and nutrients like vitamin E, calcium, and iron, they make a good choice over cows milk.
Just read labels carefully and do not choose sweetened varieties, which add extra sugar and carbohydrates. And opt for plain over flavored nut milks, which are often higher in sugar.
100% Fruit Juice in Moderation
While whole fruits are best, 100% fruit juices can count as one serving per day as part of a balanced diabetes diet. Better options include juices with berries, stone fruits, pomegranate, grapefruit and tart cherries.
Drink fruit juice in small 4-6 ounce portions and avoid juice blends loaded with added sugar. And pair juices with protein or fat for better blood sugar stability, such as alongside Greek yogurt or an egg.
Herbal Tea:
Sipping antioxidant-rich herbal teas offers hydration along with potential anti-diabetes benefits. Research shows chamomile, sage, lemon balm and cinnamon tea may help lower blood sugar, blood pressure and LDL cholesterol.
Other herbals like hibiscus, ginger and peppermint tea promote overall health with their anti-inflammatory properties. Just be sure to choose varieties that dont contain any added sweeteners.
Worst Drinks for Diabetes
On the flip side, there are certain beverages its best to strictly limit or avoid altogether when you have diabetes. Heres an overview of some key drinks that can spike blood sugar, trigger cravings and promote weight gain:
Sweetened Coffee Drinks
That huge frozen blended mocha may taste like dessert, but it can wreak havoc on your blood sugar. Popular coffeehouse drinks can contain up to 500 calories and over 50 grams of sugar in a medium-sized serving.
All those liquid calories promote weight gain while sugar and carb overload causes blood glucose to spike then sharply crash. Black coffee with small amounts of healthy add-ins like cinnamon, nutmeg and unsweetened nut milk is a far better choice.
Sweet Tea and Juice Cocktails
A favorite Southern staple, sweet tea can send blood sugar soaring sky-high. Just one 12-ounce glass packs a whopping 32 grams of sugar - and refills flow freely at most restaurants.
Other sugary drinks like orange juice or cranberry juice spiked with soda may seem innocuous, but can contain even more sugar and carbohydrates than soda. Alcoholic drinks with juice may be tempting, but straight liquor with sparkling water and a twist of citrus is a better call.
Sweetened Juices and Juice Blends
Large bottles of sweetened orange juice, apple juice blends, and other fruit juice drinks line most grocery store shelves. But just because they come from fruit doesnt mean you have the green light to drink up if you have diabetes.
Many bottled juices contain added sugars or sweeteners in addition to natural sugars. And even 100% fruit juices still raise blood sugar due to their carb content. Limit juice to 4-6 ounces per day and always check if theyve been sweetened.
Sports and Energy Drinks
Athletes frequently rely on sports drinks like Gatorade or Powerade for electrolyte replenishment. But with their double-digit carb loads and hefty sugar content, theyre not an ideal choice when you have diabetes.
Energy drinks often contain excess caffeine along with taurine, carbohydrates and added sugars - making them another source for blood glucose spikes and crashes later. Drink plain or sparkling water instead to stay hydrated.
Flavored Bottled Waters with Artificial Sweeteners
Portable bottles of drinks like Vitaminwater Zero, Propel and flavored Dasani sparkling waters seem appealing. With zero calories and carbs, it would seem choosing sugar-free beverages could do no harm.
But research indicates that getting accustomed to extremely sweet drinks may perpetuate sugar cravings. And some artificial sweeteners have been linked to negative effects on gut health and metabolism over time.
Tips for Choosing the Best Beverages with Diabetes
Knowing both the best and worst drink options equips you to make informed choices about keeping your blood sugar balanced. Here are some helpful tips to remember as you select satisfying and hydrating diabetes-friendly beverages:
Read Beverage Nutrition Labels
Flip over that bottle, can or coffeehouse cup to investigate the carb and sugar content before you sip. This goes for juices, sports drinks, sweet tea, flavored coffee beverages and any sweetened drinks.
Check the serving sizes too - they are often very small, so that harmless-looking bottle of sweet tea may have 32 grams sugar per 12 oz serving. Knowing whats in your drink helps you make smart decisions.
Think Simple for Hydration
Instead of seeking out sweetened or trendy flavored beverages, opt for simplicity when you need hydration. Water and unsweetened iced tea or coffee dont impact blood sugar. Sparkling water with fruit or herbal teas offer variety.
Timing Matters
If you do choose to occasionally drink juice, experiment to understand how different amounts impact your unique body and time it wisely.
Having 4-6 oz juice alongside a protein like eggs or peanut butter before a workout can provide balanced energy. But that same small juice may spike blood sugar quickly on an empty stomach first thing in the morning for some.
Mix and Match for Balance</h
FAQs
Can I ever drink soda if I have diabetes?
It's best to avoid sugary drinks like soda as much as possible when you have diabetes. Even small amounts can cause blood sugar spikes. If you really crave soda, try having a very small amount (4 oz or less) occasionally with a meal containing protein and fat, which helps slow absorption.
Are protein shakes and smoothies OK to have?
Protein shakes made with just protein powder, nut milk, and water or ice can be a good choice. But avoid added sugars in pre-made shakes. For smoothies, go easy on fruits and sweeteners and always include protein from nut butters, protein powder or Greek yogurt as well as healthy fats.
Can drinking alcohol worsen diabetes?
Yes, alcohol can cause blood sugar highs and lows. Moderation is key- up to one drink daily for women and two for men is considered a safe amount. Always have alcohol with food and use caution with mixed drinks containing juice, soda or other added sugars.
Should I completely avoid fruit juice?
While limiting juice is generally best, having 4-6 oz of 100% fruit juice once a day can fit into a balanced diabetes diet. Focus on juices rich in polyphenols like tart cherry, pomegranate, grapefruit, black cherry and berry blends over apple or orange juice.
Is milk okay or should I only drink non-dairy nut milks?
It’s smart to limit dairy milk since the lactose sugar and carbohydrates impact blood sugar. But enjoying a small glass of milk with meals is fine too. Just opt for reduced fat milk and focus more on nut milks the majority of the time.
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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