When you have diabetes, you need to pay close attention to the foods and beverages you consume. Certain drinks, such as regular soda and fruit juices, are high in sugar, which can send your blood glucose levels soaring. Fortunately, there are some healthy alternatives. Water, unsweetened tea or coffee, and homemade smoothies made with low-sugar fruits and vegetables are some of the best choices for people with diabetes.
Water is an excellent choice Healthy drinks for diabetics because it is calorie-free and contains important nutrients, such as potassium, magnesium, and other minerals. It also helps prevent dehydration, which is common in people with diabetes. Drinking water may also help control your blood sugar, because it increases blood volume and prompts the release of an amino acid that affects insulin regulation. Water may also help maintain a healthy weight, which can also improve blood sugar control.
Milk is a good source of protein, calcium, and carbohydrates for people with diabetes. However, it’s important to choose skimmed or semi-skimmed milk, rather than whole, which has a higher fat content that can raise your risk of heart disease. It’s also a good idea to gradually drink more milk so your body gets used to the taste of it.
Juices can be a healthy option, but it’s important to check the labels and select those without added sugars. If you have diabetes, it’s also a good idea to only drink 100% fruit juice and make sure the carbohydrate counts are listed on the label.
People with diabetes should avoid cranberry juice, which is usually high in sugar. It’s a wiser choice to have a homemade smoothie that includes berries, which are naturally low in sugar and provide a satisfying sweet taste. However, it’s important to add a protein and healthful fat to your smoothie to keep your blood sugar from going too high after you drink it.
Other drink options include green or herbal teas (hot or iced), unsweetened black, white, and oolong coffee, and coconut water. Kombucha, a fermented beverage made from black or green tea, is an excellent option for diabetics because it’s rich in probiotics, which can help improve insulin secretion and other metabolic functions. A 2021 study found that drinking green tea may reduce your risk of developing type 2 diabetes, though more research is needed. Caffeine-free herbal teas, such as chamomile, rooibos, or peppermint, are also a healthy choice for those with diabetes. Alternatively, you can add flavor to your water by making it infused with cucumber, lemon, or mint. Using an artificial sweetener, such as stevia, is another good way to add some sweetness to your drink without increasing the number of calories or carbs.