What we drink can be a huge part of our daily sugar intake. Beverages are often the largest source of sugar in our diets.
While many people focus on food, beverages also play a significant role in maintaining healthy blood sugar levels. This article aims to guide you in selecting beverages that are both satisfying and diabetes-friendly, ensuring you stay hydrated and healthy.
Diabetes, whether Type 1 or Type 2, is a condition that affects how your body processes glucose. Managing this condition requires careful monitoring of carbohydrate intake, as carbs directly impact blood sugar levels. Beverages, often overlooked, can contain hidden sugars and carbs that cause fast blood sugar spikes.
Recommended Beverages for Diabetics
Water: It might seem boring, but water is the ultimate thirst-quencher. It’s calorie-free, hydrating, and won’t impact your blood sugar. It’s the best choice.
Infused water is a refreshing way to stay hydrated without added sugars or calories. You can create delicious combinations by adding fruits, vegetables, and herbs to your water. Try cucumber and mint, lemon and lime, or strawberry and basil. The possibilities are endless, and you get a tasty beverage that’s good for you. Consider making your very own fizzy water at home with a soda stream. I love mine.
Unsweetened Tea and Coffee: Good news for tea and coffee lovers! These beverages can be excellent choices when enjoyed without added sugars. Green tea, in particular, is rich in antioxidants and may help improve insulin sensitivity. Coffee, enjoyed in moderation, can boost energy levels and contains beneficial compounds like polyphenols, (type of anti-oxidants).
Herbal teas are a wonderful option for those looking to avoid caffeine. Varieties like chamomile, peppermint, and hibiscus offer unique flavors and benefits. Chamomile tea, for example, is known for its calming properties, while peppermint tea aids digestion. Additionally, hibiscus tea has some promising potential health benefits, like lowering your blood pressure, stabilizing your blood sugar and reducing your blood lipid levels. These teas are naturally free of carbs and sugars. Enjoy them.
Low-Fat Milk and Plant-Based Alternatives: Dairy milk provides calcium and protein, but opt for low-fat versions to keep saturated fat in check. If you’re going plant-based, choose unsweetened varieties of almond, soy, or oat milk fortified with calcium and vitamin D.
Beverages to Limit or Avoid
Sugary drinks like sodas and sweetened fruit drinks are packed with sugar and calories, leading to rapid spikes in blood sugar levels. It’s best to avoid this altogether. Instead, consider diet sodas or zero-calorie drinks if you crave something fizzy. Always check labels to ensure they don’t contain hidden sugars.
Fruit Juices: While fruit juices might seem healthy, they can be high in natural sugars and carbs. Drinking a glass of fruit juice can have the same effect on your blood sugar as eating several pieces of fruit. If you love juice, try diluting it with water to reduce the sugar content, or better yet, eat the whole fruit to benefit from the vitamins and fiber.
Sweetened Coffee and Tea Drinks: Those tempting coffee shop concoctions can be sugar bombs in disguise. A grande caramel Frappuccino can pack more sugar than a candy bar! Be aware.
Low-Calorie Drink Mixes: There are many low-calorie drink mixes available on the market designed for people with diabetes. These mixes allow you to enjoy flavored beverages without the added sugars. Be sure to read the labels to avoid any hidden sugars or carbs.
Alcoholic Beverages: Alcohol can have varying effects on blood sugar levels, depending on the type and quantity consumed. Beer and sweet wines contain carbohydrates that can raise blood sugar, while spirits like vodka and whiskey can lower it, especially when consumed on an empty stomach. If you drink alcohol, do so in moderation and always pair it with food to maintain stable blood sugar levels.
What should you do? Talk with your doctor. Ask whether alcohol in moderation — one or two drinks a day — is safe for you.
One drink equals:
- 12 oz. Of beer.
- 5 oz of wine
- 1 ½ oz of distilled spirits
If it’s safe to drink alcohol, note that some drinks are higher in carbs, while others are on the lower end.
Note: 1 teaspoon of sugar equals 4.2 grams of carbohydrates
- 1 1/2 oz. of distilled spirits (0 g)
- 5 oz. of wine (3.8 g)
- 12 oz. of beer (12 g)
- 6 oz. of margarita (29 g)
- 12 oz. of wine cooler (30g)
- 4 1/2 oz. of piña colada (32 g)
Hard liquor on its own isn’t high in carbs, but what you mix it with matters
You can also find “skinny” versions of popular drink mixers, like margaritas, so you don’t have to avoid the drinks you enjoy. Look for no-sugar cocktail mixes.
Alcohol can also lead to blood sugar plunges (hypoglycemia), as it blocks your liver from releasing glucose. You’re more likely to have a drop in blood sugar when you combine alcohol with diabetes medications like insulin and sulfonylureas.(Sulfonylureas are oral medications that help lower blood sugar (glucose) levels in people living with Type 2 diabetes. The generic versions are: glipizide, glimepiride, and glyburide.)
Sugar substitutes are a viable option
If cutting out sugar isn’t an option, then artificial sweeteners like saccharin (Sweet’N Low), sucralose (Splenda), and aspartame (Equal) might give you the sweet taste you crave in your drinks without the blood sugar spikes.
Reading Nutrition Labels: Your Secret Weapon
Becoming a pro at reading nutrition labels can help you make informed choices. Pay attention to serving sizes, total carbohydrates, and added sugars.
Tips for Making Healthier Beverage Choices
1. Portion Control: If you do indulge in a sugary drink, keep it small and account for it in your meal plan.
2. Do It Yourself Drinks: Get creative at home! Make your own iced tea or flavor water with fresh herbs and fruit. You’ll know exactly what’s going into your drink.
3. Gradual Transitions: If you’re used to sweet drinks, try gradually reducing the sugar content over time. Your taste buds will adapt, and you might find yourself enjoying the lower sugar content more.
Hydration and Diabetes Management
Staying well-hydrated is crucial for everyone, but it’s especially important for people with diabetes. Proper hydration helps your body eliminate excess glucose through urine and can help prevent dehydration, which can affect blood sugar levels.
How much water do you need to drink daily? The rule of thumb is to drink ½ your body weight in ounces daily. If you weigh 150 pounds (68.04 kg), you should drink 75 ounces (2.83 kg) of water daily or ½ gallon plus 11 ounces (0.42 kg) of water.
Be alert for dehydration because the signs can be tricky, as they may mimic symptoms of high or low blood sugar. Watch out for increased thirst, dry mouth, fatigue, dizziness, and dark-colored urine. If you’re unsure, it’s always better to drink some water and consult your healthcare team if symptoms persist. As a side note, when you feel thirsty, you are already dehydrated.
When dining out or attending events, planning ahead can help you stick to diabetes-friendly options. Most restaurants offer water, unsweetened tea, and other low-calorie drinks. Don’t hesitate to ask for modifications to suit your dietary needs.
Conclusion
Your thoughts on this please. I have begun to think about sugar as an addictive product much like tobacco. I gave up cigarettes many years ago, and I can give up this urge for something sweet to eat. After dinner I want coffee and desert. I didn’t always have this longing. Now that I see sugar for what it is, I am going to work on getting rid of this (thing, monkey on my back, addiction). Like tobacco it does not serve me or you. I will keep you posted.
Managing diabetes doesn’t mean giving up enjoyable beverages. By making informed choices, you can find delicious and refreshing options that keep your blood sugar levels stable. Stay hydrated with water, explore the world of herbal teas, and indulge in low-calorie drinks and plant-based milks. Remember, the key to a balanced diet and healthy lifestyle with diabetes is moderation and mindfulness.
So, raise a glass (of water, unsweetened tea, or your favorite low-sugar drink) to your health. Cheers!
HWB
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