Good and bad drinks for people with diabetes

Drinks to include for diabetes

The following drinks can be suitable options for people with diabetes.

Water

The best drink for general health is water. Proper hydration influences physical and mental health, and every system in the body needs water.

Sometimes, people mistake symptoms of thirst for hunger or a craving for sweets. If this craving occurs, it can help to drink a glass of water first and then see how the body reacts.

Flavored water

Some people like juices or sugar-sweetened beverages because they find the flavor of water boring or bland.

However, there are many sugar-free ways to add flavor to water, such as with:

• a splash of unsweetened 100% fruit juice
• lime or lemon
• whole or mashed fruits like berries
• mint and cucumber
• agua fresca, such as watermelon, lemon juice and chia seeds, or tamarind
• stevia leaves or monk fruit

Aloe vera, such as its juice, gel, or pulp, can also add flavor, and research suggests it may help reduce blood sugar levels.

Sparkling water

Sparkling water can be a great way to make staying hydrated more interesting without relying on sugary options.

Still, some brands add sugar to sparkling or soda water, so double-check the ingredient labels to check their carbohydrate serving.

Herbal tea

Herbal teas and infusions are another way to flavor water. Boiling the leaves of certain plants in water can add both flavor and health benefits.

Licorice root, for example, provides a subtly sweet flavor without raising blood sugar levels.

A 2020 review of studies reported that licorice extracts may help improve insulin sensitivity, among other benefits for metabolic and circulatory health.

Inflammation appears to play a role in diabetes, and some herbs may help with this. Find out more here.

Milk

Sometimes a person’s body wants more than just water. Dairy milk and plant-based alternatives — such as cow, soy, rice, or nut milks — can provide calories, vitamins, and minerals.

However, it is important to choose unsweetened varieties of milk. Also, cow, rice, and soy milk will add carbohydrates to a person’s diet, so they must account for this in their diet tracking.

Most unsweetened nut milks have low carbohydrates, but individuals with diabetes should check the nutrition facts and be mindful of the carb count in one serving.

Balanced smoothies in moderation

Smoothies can often be a better option than fruit juices, as they typically contain more fiber. Fiber can help slow the body’s process of digesting and releasing sugar into the bloodstream.

It can also be easy to add protein to smoothies. Eating protein alongside carbohydrates can encourage fullness while also slowing blood sugar rises.

However, when purchasing pre-made smoothies, remember to check the ingredients and sugar content. Ready-made smoothies may still contain added sugars and be relatively low in fiber or protein.

To minimize blood sugar rises, try to prioritize smoothies made with:

• blended whole fruits or vegetables, rather than juices or extracts
• protein, such as:
  • protein powder
  • chia seeds
  • minimally processed nut butters

Coffee in moderation

Currently, evidence on how coffee affects diabetes is mixed.

In 2017, some researchers concluded that five out of the seven studies they reviewed suggested that caffeine intake raises blood sugar levels and prolongs the duration of high blood sugar levels.

However, a 2018 review of previous clinical trials concluded that coffee consumption may have undesired short-term effects, but long term, caffeinated coffee may help improve blood sugar metabolism.

Still, the Centers for Disease Control and Prevention (CDC) also notes that some individuals have extra-sensitive blood sugar reactions to coffee. People with diabetes who want to drink coffee should monitor their blood sugar responses and talk with a doctor about what intake might be right for them.

Also, barista and ready-made coffees often contain flavored creamers and syrups that have high levels of sugar. People with diabetes should avoid coffee with added sugars, creamers high in saturated fats, and sugar-sweetened flavorings.

Pure fruit juice in moderation

Pure or “100%” fruit juices can be a suitable choice on occasion. However, since fruit juice contains sugar from the fruit but not necessarily the fruit’s fiber, people with diabetes should consume these types of drinks in small amounts. They will also need to account for any juices in a meal plan.

Consuming juice with other foods, particularly protein or a healthful, unsaturated fat can also help reduce blood sugar rises.

Eating fruit can be a good way to quench thirst, and it delivers more nutritional benefits than juice.

Things to look out for

Many drinks contain high levels of sugars and carbohydrates. Food labels and nutritional facts can give valuable information about what a drink contains.

People with diabetes can have different needs, but the following tips may help manage blood sugar:

• Consume a balanced diet and manage the intake of carbohydrate from food and drinks.
• Keep carbohydrate levels consistent from day to day and spread evenly throughout.
• Consume enough carbohydrate to enable the body and brain to function properly.
• Check blood sugar levels regularly and speak with a doctor if there are any concerns.
• Each person should speak to their healthcare provider about their daily nutritional needs.

The worst drinks

The following drinks are typically not beneficial choices for people with diabetes.

Soda and energy drinks

Sodas, energy drinks, and other sugar-sweetened beverages can increase the risk of type 2 diabetes, weight gain, and metabolic syndrome.

For people who already have diabetes, this type of drink provides large amounts of sugar and few key nutrients. In addition, these drinks are not filling, so a person can easily drink a lot of them.

Drinking sodas can also lead to large spikes in blood sugar levels.

Sugar-sweetened electrolyte drinks

In people without diabetes, electrolyte drinks can be beneficial for rehydration. However, they are often high in carbohydrates and caffeine, which can increase blood sugar levels.

Also, dehydration can increase blood sugar concentrations, and consuming more sugar can lead to spikes.

People without any signs or symptoms of hypoglycemia should opt for water or rehydration and electrolyte drinks with artificial sweeteners. Still, some evidence suggests that artificial sweeteners may not be beneficial long term, so try to use them in moderation.

Fruit drinks

Many other drinks apart from sodas are also sweetened with sugar, such as fruit punches, syrups, and drink flavoring powders.

Ingredients that mean a drink has added sugars include:

• sugar
• corn syrup or other syrups
• nectars or juices
• honey
• agave
• words ending in “- ose,” such as dextrose or sucrose

These ingredients can cause very similar spikes in blood sugar levels to soda, and provide a high concentration of sugar with far less nutritional value than 100% fruit juices.

Alcoholic drinks

Alcohol can have several negative effects for diabetes, including:

• increased carb and sugar intake from beer, dessert wines, and mixers like sodas
• hypoglycemia
• liver disease and other health complications

Generally, health experts like the American Diabetes Association (ADA) recommend limiting alcohol intake to moderate at most, which means:

• one drink a day for female adults
• two drinks a day for male adults

However, recent research suggests that no amount of alcohol is safe, and even moderate drinking increases health risks.

“Drinks” are also a standardized measure — one drink is not just one round or helping of any size. Examples of what counts as one drink include:

• 1.5 ounces (oz) of 80-proof liquor or distilled spirits
• 5 oz of wine with 12% alcohol
• 12 oz of beer with 5% alcohol

Drink suggestions and ideas

Below are some ideas for diabetes-friendly drink options.

Smoothies

Smoothies can be a satisfying treat and a good way for individuals to increase their fiber intake.

For a balanced smoothie with nutrients that help minimize blood sugar rises, try to include:

• 1 to 2 servings of fresh or frozen fruit, such as berries, mango, or banana
• 1 to 2 servings of vegetables, such as spinach, beetroot, or carrot; or 1 small avocado
• 1 tablespoon of unsweetened nut butter
• 1 serving of protein powder, 1 tablespoon of chia seeds, or 0.5 cup of Greek yogurt
• lemon or lime juice, cinnamon, cacao, unsweetened cocoa powder, or vanilla extract for flavor

Teas

A number of teas might be healthful options for people with diabetes.

To try a ginger green tea, use the following:

• 1 tablespoon finely chopped ginger
• 1 cinnamon stick
• 2 stevia leaves or sugar alternative (optional)
• 3 gunpowder green tea bags
• 4 cups of water

Cocktails

People with diabetes also need to avoid sugary additions when drinking cocktails.

For a cucumber-mint cocktail, mix the following ingredients in a blender:

• half of a chopped cucumber
• 2 teaspoons lime juice
• 3 to 5 fresh mint leaves
• 1 stevia leaf
• 1.5 ounces of gin

Serve with a slice of lime.

Summary

For people with diabetes, healthful dietary choices can affect their chances of managing their condition and reducing the risk of complications.

Drinks, as well as food, can cause glucose spikes and other problems. By monitoring their overall carbohydrate intake, people with diabetes can enjoy a wide range of drinks, including balanced smoothies, infused waters, and teas — as well as coffee and 100% fruit juice in limited amounts.

However, people with diabetes should consult with a registered dietitian for individual guidance.