What Drink If I Have Diabetes?

Highlights

1. Zero- or low-calorie drinks are best.
2. Avoid added sugars or sweeteners.
3. When in doubt, drink water.

Having diabetes means that you have to be aware of everything you eat or drink. Knowing the amount of carbohydrates you ingest and how they may affect your blood sugar is crucial.
The American Diabetes Association (ADA) recommends zero-calorie or low-calorie drinks. The main reason is to prevent a spike in blood sugar. Choosing the right drinks can help you avoid unpleasant side effects, manage your symptoms, and maintain a healthy weight.

Part 2 of 4

The 5 best drinks

Safe to drink:

1. Water
2. Unsweetened tea
3. Unsweetened coffee
4. Sugar-free fruit juice
5. Low-fat milk

Zero- or low-calorie drinks are typically your best bet when choosing a drink. Squeeze some fresh lemon or lime juice into your drink for a refreshing, low-calorie kick. Whether you’re at home or at a restaurant, here are the most diabetes-friendly beverage options.

1. Water

When it comes to hydration, water is the best option for people with diabetes. That’s because it won’t raise your blood sugar levels. High blood sugar levels can cause dehydration. Drinking enough water can help your body eliminate excess glucose through urine. Women should drink approximately 8 glasses of water each day, while men should drink about 10 glasses.
If plain water doesn’t appeal to you, create some variety by:

• adding slices of lemon, lime, or orange
• adding sprigs of flavourful herbs, such as mint, basil, or lemon balm
• crushing a couple of fresh or frozen raspberries into your drink

2. Tea

Research has shown that green tea has a positive effect on your general health. It can also help reduce your blood pressure and lower your LDL cholesterol levels.
Some research suggests that drinking up to six cups a day may lower your risk of type 2 diabetes. However, more research is needed.
Whether you choose green, black, or herbal tea, you should avoid sweeteners. For a refreshing taste, make your own iced tea using a chilled fragrant tea, such as rooibos, and add a few slices of lemon. If you don’t mind caffeine, Earl Grey and jasmine green tea are also great options.

[I enjoy] tea with saccharin-based sweetener. Of course, the best diabetes-friendly drink is good old water.

– Julinda Adams, living with diabetes

3. Coffee

A 2012 study found that drinking coffee might help lower your risk of developing type 2 diabetes. Researchers found that the level of risk dropped even lower for people who drank two to three cups per day. This also held true for people who drank four or more cups per day. This applied to both caffeinated and decaffeinated coffees, so if caffeine makes you jittery, feel free to grab a cup of decaf.
As with tea, it’s important that your coffee remains unsweetened. Adding milk, cream, or sugar to your coffee increases the overall calorie count and may affect your blood sugar levels.

4. Fruit juice and vegetable juice

Opt for something that’s sugar-free and 100 percent juice. If you’re using a meal plan, make sure you account for the juice you choose. On average, four ounces has about 15 grams of carbohydrates and about 60 calories.
You can also try vegetable juice alternatives. Blend a mix of green leafy vegetables, celery, or cucumbers with a handful of berries for a flavorful supply of vitamins and minerals.

5. Low-fat milk

Dairy products contain helpful minerals, but they add carbohydrates to your diet. Always choose unsweetened, low-fat, or skim versions of your preferred milk. You should limit yourself to one or two glasses a day. You can also try dairy-free, low-sugar options, such as fortified nut or coconut milk. Be aware that soy and rice milk contain carbohydrates.

[I drink] Starbucks iced coffee with sugar-free cinnamon dolce and a splash of non-fat milk.

– Kim Champagne, living with diabetes

Part 3 of 4

The 5 worst drinks

Drinks to avoid

1. Regular soda
2. Energy drinks
3. Diet soda
4. Sweetened fruit juices
5. Alcohol

Avoid sugary drinks whenever possible. Not only can they raise your blood sugar levels, they can also account for a significant portion of your daily recommended caloric intake.

1. Regular soda

Soda takes the top spot on the ADA’s list of drinks to avoid. On average, one can has a whopping 40 grams of carbohydrates and 150 calories. This sugary drink has also been linked to weight gain and tooth decay, so it’s best to leave it on the store shelf. Instead, reach for fruit-infused water or tea.

2. Energy drinks

Energy drinks are also high in both caffeine and carbohydrates. Research has shown that energy drinks not only spike your blood sugar, but may also cause insulin resistance. This can increase your risk of type 2 diabetes.
Too much caffeine can cause nervousness, increase your blood pressure, and lead to insomnia. All of these can affect your general levels of health.

3. Diet soda

Artificial sweeteners, such as those found in diet soda, may negatively affect the bacteria in your gut. In turn, this may increase insulin resistance, which can cause or worsen diabetes. One study linked increased diet soda intake with a risk of metabolic syndrome. This syndrome refers to a cluster of conditions, including:

• high blood pressure
• high levels of cholesterol
• high levels of triglycerides
• increased weight gain
• high blood sugar levels

4. Sweetened fruit juices

Although fruit juice is fine in moderation, sweetened fruit juices can add a high amount of carbohydrates to your diet. This can wreak havoc on your blood sugar and increase your risk of weight gain. If you have a fruit juice craving that won’t fade, be sure you pick up a juice that’s 100 percent pure and contains no added sugars. You can also consider adding a splash or two of your favorite juice to sparkling water.

5. Alcoholic beverages

If you have high blood pressure or nerve damage from your diabetes, drinking alcohol in excess may worsen these conditions. You should check with your doctor to determine whether alcoholic beverages are safe for you to drink.
One 2012 study found that men who drank alcoholic beverages had an increased risk for type 2 diabetes. But women who drank wine had a reduced risk for type 2 diabetes. More research is needed to understand the potential relationship between diabetes risk and alcohol consumption.

Part 4 of 4

The bottom line

When it comes to selecting a drink, keep it simple. Choose water whenever possible. Unsweetened tea and skim milk are also good options, and natural juices are generally fine in moderation. If you’re craving a little sweetness in your drinks, try adding natural sources like fragrant herbs, slices of citrus fruit, or a couple of crushed berries.
Diabetes comes in two main forms: type 1 and type 2. Both result in high blood sugar levels if left untreated.
Insulin, a hormone that helps our cells absorb glucose, is either nonexistent or in short supply. A person with diabetes is unable to use insulin properly. This causes sugars to build up in the blood. It can be dangerous if it is not properly managed.
Different drinks and can affect blood sugar levels in different ways, when a person has diabetes.

Contents of this article:

1. What to look out for when choosing a drink
2. The best drinks for people with diabetes
3. The worst drinks for people with diabetes
4. Alcoholic drinks for people with diabetes
5. Recipe suggestions for people with diabetes

Things to look out for when choosing what to drink

Unsweetened milk is good to drink, but it must be included in a diabetes meal plan.

People with diabetes have different bodily needs, so there are no exact dietary rules. However, some tips can help.
To make it easier to control blood sugar, it is important to:

• Eat a balanced diet and manage the amount of carbohydrate consumed
• Keep carbohydrate levels consistent from day to day
• Consume managed amounts of carbohydrate, because the brain and body need some carbohydrate to function.

Paying attention to food labels and nutritional facts can provide important information. Labels should state the serving size and carbohydrate content of any drink.

The best drinks for people with diabetes

The following drinks are good choices for people with diabetes.

Water

The best drink for anyone is water. Proper hydration influences physical and mental health, and every system in the body needs water.
Signs of thirst can also be mistaken for hunger or cravings for sweets. This leads some people to reach for soft drinks and juices. If this craving occurs, it is best to drink a glass of water first and then see how the body reacts.

Flavored water

Some people choose juices or sugar-sweetened beverages because they find the flavor of water boring or bland. This does not have to be the case.
Water can be flavored with the juice from citrus fruits like lime and lemon or a splash of cranberry juice. Adding aloe vera pulp to water may be beneficial for diabetes. Infused waters are flavorful and healthy. A pitcher can help to make and keep infused water on hand.

Herbal tea

Herbal tea is another way to flavor water. By boiling leaves of certain plants in water, both flavor and health benefits can be added.
Licorice root, for example, provides a subtly sweet flavor without raising blood sugar levels.
Some studies even suggest that licorice extract may help reduce blood sugar in people with diabetes.

Milks

Sometimes the body wants more than just water. Milk may be a good option. Fat-free cow or soy milk, rice milk, or unsweetened nut milks can provide calories, vitamins, and minerals. It is important to choose the unsweetened varieties.
Milks will add carbohydrate to the diet, and it must be accounted for in any meal plan.

Pure fruit juice, in moderation

Pure fruit juices are appropriate, but since fruit juice delivers the sugar from the fruit, but not necessarily the fiber, these should be consumed in small amounts.
Juices will need to be counted in a meal plan.
Portion control is key to managing carbohydrate intake when drinking juice with a meal. Drinking juice alone can lead to a blood sugar spike, but consuming it with other foods can help to prevent this.

Coffee and tea, in moderation

There is a debate about coffee intake for people with diabetes. Coffee consumption may have undesired short-term effects, yet long-term coffee drinking shows some benefits.
In moderation, caffeinated coffee and tea can provide an energy boost without the blood sugar spikes of other beverages.
Sugar-sweetened coffees and teas are best avoided. Flavored creamers may also contain high levels of sugar.

The worst drinks for people with diabetes

The following drinks are bad choices for people with diabetes.

Soda and energy drinks

Sodas and other sugar-sweetened beverages can increase the risk of type 2 diabetes.
For people who already have diabetes, this type of drink provides large amounts of sugar and requires little digestion. Drinking sodas without healthy food can lead to large spikes in blood sugar levels.
As it is important to spread carbohydrate intake out evenly, it would be best to avoid or limit the intake of soda and sugar-sweetened energy drinks.

Fruit cocktails

Sugar-sweetened beverages like fruit punch may taste like fruit juice, but they often contain high levels of sugar or corn syrup. These ingredients can cause the same spikes in blood sugar levels as soda.
They provide a high concentration of carbohydrate but far less nutritional value than pure fruit juices. Fruit juices can be enjoyed in moderation, but fruit cocktails should be avoided.

Alcoholic drinks for people with diabetes

While alcohol does not contain sugar, beer contains carbohydrates, and many alcoholic mixers contain sugar.

Alcoholic drinks should be consumed in moderation by people with diabetes.

Alcohol can cause a drop in blood sugar. This can be a problem for those on medications that increase the body's insulin level. In this case, alcoholic beverages should always be taken with food.
Light drinking can be enjoyed by people with diabetes who monitor their blood sugar levels.
This is generally defined as one drink a day for women and two drinks a day for men. One drink is considered 1.5 ounces of spirits (80 proof), 5 ounces or wine, or 12 ounces of beer.
It is important only to drink with food, and to keep track of blood sugar levels.
Alcoholic drinks should never be used as a carbohydrate replacement for food. Instead, it should be limited and taken in addition to the normal diet.
People with diabetes should use calorie-free soda as alcoholic mixers, or choose sparkling or soda water instead of sugary mixers.

Recipe suggestions for people with diabetes

The following recipe ideas are healthy options for people with diabetes.

Smoothies

People with diabetes need to keep the body's blood sugar as balanced as possible. Smoothies can pose a tempting challenge, as they usually contain high levels of sugar or sugar-rich fruits.
Fiber is an important, natural way to slow the body's process of digesting and releasing sugar into the bloodstream.
Adding foods like avocados, coconuts, flaxseeds, and chia seeds can boost the fiber content of most smoothies, without affecting the flavor.
For a high-fiber green smoothie recipe, use the following ingredients:

• 1 cup unsweetened almond milk
• 1 small avocado, cubed
• 1 cup spinach
• Half a cup blueberries
• Half a lime with skin removed
• Half a cup unsweetened Greek yogurt
• 1 tablespoon chia seeds
• Half teaspoon cinnamon.

This smoothie is filling, and it can serve as a snack. The yogurt provides protein, and the cinnamon, chia seeds, and avocado help to balance the sugar from the blueberries.

Teas

While soft drinks or sugary coffees are a popular refreshment for many people, those with diabetes need healthier options.

Green tea may decrease the risk of diabetes.

Green tea is suitable for people with diabetes. It is rich in polyphenols, and some research has linked the intake of green tea to a decreased risk of diabetes and increased ability to process sugars.
To make ginger green tea:

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

Add the cinnamon and ginger to the water and bring it to a boil. Boil for 5 to 10 minutes until it reaches the desired strength, then add tea bags and sugar substitute if desired. 

Cocktails

Like everyone else, people with diabetes must drink with moderation, but they should also aim to avoid sugary additions when drinking cocktails.
For a cucumber mint cocktail, the following ingredients are low in sugar :

• Half a chopped cucumber
• 2 teaspoons lime juice
• 3-5 fresh mint leaves
• 1 stevia leaf or 1 teaspoon of sugar alternative
• 1 and a half ounces of gin
• Crushed ice.

These ingredients can be mixed in a blender and served with a slice of lime.