Drinks for Diabetes: Choosing the Best and Worst Beverages
Discover safe beverage choices for diabetes, manage blood sugar, and avoid drinks that may lead to spikes.
What Can You Drink If You Have Diabetes?
For people living with diabetes, choosing the right beverages is a crucial part of maintaining stable blood sugar levels. Drinks not only affect hydration but can either support or derail glycemic control. This comprehensive guide explores the best and worst drinks for diabetes, strategies for making healthy choices, frequently asked questions, and practical tips for daily management.
Why Beverage Choices Matter in Diabetes
Because carbohydrates and sugars in drinks are quickly absorbed and can cause rapid spikes in blood sugar, individuals with diabetes need to be especially mindful of what they sip. According to the American Diabetes Association (ADA), the ideal beverages are those with zero or very low calories and carbohydrates. These options help to:
- Prevent sudden blood sugar rises and crashes
- Support symptom management
- Maintain a healthy weight
- Improve overall hydration and health
Below, we’ll break down the best and worst drinks for diabetics, why they matter, and ways to enjoy beverages safely.
The 10 Best Drinks for Diabetes
Zero-calorie and low-calorie drinks are almost always the safest choices. They hydrate without contributing to carbohydrate or sugar loads. Here are the top diabetes-friendly beverages:
1. Seltzer Water
Seltzer water offers a bubbly, refreshing alternative to soda, without the sugar. It contains no calories, no carbohydrates, and no sugar. You can make it more appealing by adding slices of lemon or lime, or a few fresh herbs or berries for subtle flavor — just avoid sweetened versions.
2. Unsweetened Tea
Unsweetened tea – including green, black, white, or oolong – is hydrating and can be enjoyed hot or cold. Research indicates green tea may even lower the risk of type 2 diabetes over time. The key is to avoid sweetening your tea with sugar or syrups. For an extra boost, add lemon or a cinnamon stick for flavor.
3. Herbal Tea
Herbal teas such as chamomile, hibiscus, ginger, and peppermint are not only carb- and calorie-free, but also rich in antioxidants including flavonoids and phenolic compounds. These teas can offer calming effects and help support general health, making them a gentle, tasty way to hydrate.
4. Unsweetened Coffee
Coffee (when unsweetened) is another drink that can fit into a diabetes-friendly diet. Studies show regular coffee consumption may lower the risk of type 2 diabetes by enhancing sugar metabolism. However, adding sugar, syrups, creamers, or flavored milks increases calories and carbs, potentially spiking blood sugar. People sensitive to caffeine should consult their healthcare team, as even black coffee can trigger short-term blood sugar spikes.
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5. Low-Fat or Skim Milk (in Moderation)
Milk naturally contains lactose, a type of sugar, and should be consumed in moderation. Choose low-fat or skim varieties to reduce calorie and saturated fat intake. Always account for the carbohydrates in milk within your daily allowance, as dairy is not considered low sugar or carb-free.
6. Vegetable Juice (in Moderation)
Unsweetened vegetable juice can serve as a low-carb option compared to fruit juices, but it should be limited to control sodium and ensure that carbs remain within your meal plan. Aim for pure vegetable blends with no added sugar or salt.
7. Almond, Soy, or Other Plant Milks (Unsweetened)
Non-dairy milks like unsweetened almond, soy, or cashew milk tend to be very low in carbohydrates and calories. Double-check the label to avoid sweetened versions, which can contain significant added sugars.
8. Flavored Water or Infused Water
Flavored waters made at home by infusing plain water with cucumber, citrus slices, or berries can make hydration more enjoyable without added sugars or carbs.
9. Diet Drinks (Occasionally, If Needed)
Diet sodas and other sugar-free beverages can help satisfy a craving for sweetness without affecting blood glucose. However, opinions about their impact on health and weight are mixed, and some people may find that artificially sweetened drinks increase their craving for sugary foods. Use occasionally if you find them helpful and your blood sugar management stays on track.
10. Water
Plain water is the best and most essential beverage for people with diabetes, supporting hydration and healthy kidney function … and it’s always free of calories and carbohydrates.
Comparison Table: Top Beverages for Diabetes
| Beverage | Calories | Carbohydrates | Sugar Content | Notes |
|---|---|---|---|---|
| Water | 0 | 0g | 0g | Best for hydration |
| Seltzer Water | 0 | 0g | 0g | Choose unsweetened/flavored varieties |
| Unsweetened Tea/Coffee | 0–5 | 0g | 0g | Limit milk/sweeteners |
| Herbal Tea | 0 | 0g | 0g | No caffeine; antioxidant-rich |
| Low-Fat Milk | 80–100 | 12g | 12g (lactose) | Limit portions, count carbs |
| Vegetable Juice (unsweetened) | 25–40 | 6–10g | 5–9g | Limit sodium and sugar |
| Unsweetened Plant Milks | 20–60 | 1g | 0g | Watch for added sugar in flavored types |
The Worst Drinks for Diabetes
Some drinks can quickly and dangerously raise blood glucose and offer little nutritional value. It’s best to avoid these beverages whenever possible:
- Sugar-sweetened sodas: Packed with sugar, these drinks can cause immediate spikes in blood sugar and, when consumed regularly, significantly increase the risk of type 2 diabetes.
- Regular fruit juice: Although fruit juice contains vitamins, it is concentrated with natural sugar and offers little fiber, leading to rapid glucose rise.
- Sweetened energy and sports drinks: Designed to deliver quick energy, these beverages are high in sugars and should generally be avoided unless treating acute hypoglycemia.
- Flavored coffee drinks and specialty lattes: Often loaded with sugar, syrups, and whipped cream, these can quickly exceed daily carbohydrate recommendations.
- Sweetened iced teas and lemonades: Frequently contain added sugars and syrups, making them high-risk so far as glycemic control is concerned.
- Alcoholic mixed drinks and heavy beers: Many cocktails are high in sugar from juices and mixers, while regular and craft beers can contain substantial carbs. Drink alcohol only in moderation and preferably with food.
Beverages to Consume with Caution
Some drinks require careful consideration — moderate intake is sensible, but watch your portion size and stay alert to hidden sugars and carbohydrates:
- Milk: While providing calcium and protein, milk contains natural sugars (lactose); count it towards your daily carbs.
- 100% fruit or vegetable juice: Even if unsweetened, juices are concentrated and lack fiber. Limit to small servings and never count them as a substitute for whole fruit or vegetables.
- Alcohol: In moderation, alcohol may be permitted (check with your doctor). However, drinking on an empty stomach—especially for those using insulin or certain diabetes medications—can cause dangerously low blood sugar episodes. Always accompany alcohol with food, and monitor your blood sugar closely.
Why Sugary Drinks are Especially Harmful for Diabetes
The biggest problem with sugar-sweetened beverages is that liquid sugars are absorbed rapidly and can overwhelm your body’s ability to process them. This fast absorption is linked not only to blood sugar spikes but also an increased long-term risk for developing type 2 diabetes.
Key reasons why sugar-sweetened drinks are harmful:
- They flood the body with sugar quickly, bypassing many of the processes that slow absorption (like fiber in whole foods).
- Liquid sugar consumption can overwhelm the liver’s capacity to process fructose, potentially leading to fat buildup in the liver and insulin resistance.
- Studies show that just one daily serving of a sugar-sweetened drink increases diabetes risk by about 25%. Even one serving of fruit juice a day can increase risk by 5%.
Consuming sugars in whole foods — where they’re packed with fiber, protein, and other nutrients — is not linked to this risk, and may even be protective. It’s the context and form of sugar (liquid vs. solid) that is crucial.
Managing Blood Sugar Through Smart Beverage Choices
To support blood sugar management:
- Prioritize water, herbal tea, seltzer water, and unsweetened tea or coffee as daily staples.
- Limit milk and juice intake, factoring their carbs into your meal plan.
- Limit or avoid sugary drinks like soda, energy drinks, and sweetened coffees.
- If you enjoy alcohol, do so cautiously and only after consulting your healthcare provider.
- Read nutrition labels carefully to detect hidden sugars or carbs.
Remember, even zero-calorie or sugar-free drinks can spark sugar cravings in some people, so monitor how these beverages affect your appetite and preferences.
Practical Tips for Healthier Drink Habits
- Carry a refillable water bottle to make hydration easier throughout the day.
- Flavor water with fresh citrus, herbs, or fruits for variety without sugar.
- Opt for unsweetened teas, and experiment with a range of herbal blends.
- If needed, use a non-nutritive sweetener (like stevia or monk fruit) sparingly.
- Watch for hidden sugars in processed drinks by reading ingredient labels carefully.
Frequently Asked Questions (FAQs)
Q: Can people with diabetes drink alcohol?
A: Moderate alcohol use may be permitted if your diabetes is well controlled, but always discuss with your healthcare team. Alcohol can cause blood sugar to drop, especially in those taking insulin or certain medications, so always consume alcohol with food and never on an empty stomach.
Q: Is coffee safe for diabetes?
A: Unsweetened coffee can be part of a diabetes-friendly diet and may reduce the risk of type 2 diabetes in the long run. However, some individuals may experience short-term blood sugar spikes due to caffeine.
Q: Should people with diabetes avoid all juices?
A: All fruit and most vegetable juices contain natural sugars that can spike blood sugar when consumed in large amounts. Small servings (about 4 ounces) may be included occasionally, but whole fruits and vegetables are generally better.
Q: Can diet drinks help manage blood sugar?
A: Sugar-free or diet drinks are generally safe for diabetes when consumed in moderation. Individual reactions vary, and some people find that artificial sweeteners increase their craving for sweets.
Takeaway
People with diabetes do not need to settle for plain water alone, but beverage choices matter. Select zero- or low-calorie drinks most of the time and watch for hidden sugars, even in so-called healthy beverages. Tailor all drink decisions to your individual needs and preferences, consulting your healthcare provider or diabetes educator for personalized advice.
References
- https://www.healthline.com/health/diabetes/drinks-for-diabetics
- https://www.medicalnewstoday.com/articles/sugary-drinks-may-raise-risk-type-2-diabetes-study
- https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963
- https://www.healthline.com/health/type-2-diabetes/facts-diabetes-alcohol
- https://www.healthline.com/health/video/best-alcohol-for-diabetics
- https://www.medicalnewstoday.com/articles/317718
- https://my.clevelandclinic.org/health/diseases/7104-diabetes
- https://www.healthline.com/health/video/diabetes-nutrition-101
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