If you have diabetes, it’s important to make informed choices about the drinks you consume. There are some good options to choose from.
When managing diabetes and trying a new drink, it’s important to consider testing your blood sugar level to find out how your body responds.
What are the best drinks for people with diabetes?
Below we look at some of the most ideal drinking options for people with diabetes.
Water
Water is possibly the most ideal drink for people with diabetes. It has no calories or carbohydrates, promotes hydration, supports overall health, aids digestion, and helps manage your blood sugar level.
- Refreshing alternatives like unsweetened sparkling water and club soda also have zero calories and carbohydrates.
- Adding slices of citrus fruits, berries, or herbs like mint or basil provides a burst of flavor.
Herbal infusions or teas
Herbal infusions or teas can provide antioxidants. They contain almost zero calories, carbohydrates, and sugar.
- Chamomile tea: Higher stress levels may increase blood sugar due to the hormones the body releases. Chamomile may promote relaxation, which indirectly supports better blood sugar management.
- Cinnamon tea: A 2016 review showed that cinnamon or Cinnamomum verum tea may improve insulin sensitivity and reduce fasting blood sugar levels. It’s recommended to use cinnamon tea in moderation. This is to avoid side effects or interactions with medications.
- Hibiscus tea: A 2021 cell study notes that hibiscus, or Hibiscus sabdariffa tea, may help lower blood sugar levels and blood pressure, as well as improve blood fats (lipids).
Tea
You can enjoy green or black teas, hot or iced. They contain compounds called polyphenols that associate with potential blood sugar benefits. They may also improve insulin sensitivity and lower the risk of type 2 diabetes.
If you find that you don’t enjoy the mild bitterness of tea, try adding a little unsweetened almond or oat milk or a slice of lemon.
Smoothies
Making your own smoothies gives you control over their ingredients and sugar content.
- Choose low sugar fruits like berries and use leafy greens for added nutrition.
- Add avocado for a creamy texture and a source of healthy fats and fiber, which helps slow down carbohydrate absorption.
- Include a protein source like unsweetened Greek yogurt, silken tofu, or protein powder. This can help lower your sugar cravings.
Vegetable juices
Juice from vegetables like beetroot (beets), carrot, and celery is lower in sugar than fruit juice and offers a healthy alternative. It also provides essential vitamins, minerals, and antioxidants.
Fresh, homemade, or shop-bought juices that are low in sodium and without added sweeteners are the most ideal.
Unsweetened, plant-based milk alternatives
Plant-based milk alternatives like unsweetened almonds, oats, and soy milk are low carbohydrate options. These alternatives are naturally low in saturated fat, are cholesterol-free, and have a low glycemic index.
Oat milk contains soluble fiber, which supports blood sugar management.
Soy milk provides high quality protein and essential fatty acids.
Drinks to avoid if you have diabetes
You may consider avoiding the following drinks if you have a diabetes diagnosis.
- Regular soda: These usually have a high sugar content, which affects your blood sugar level, contributes to weight gain, and can result in difficulties with blood sugar management.
- Fruit juices: Even 100% pure juice contains high levels of concentrated natural sugars from the fruit. These juices can cause a rapid increase in your blood sugar level as they lack the fiber found in whole fruit.
- Milkshakes and flavored coffee drinks: These drinks often contain a lot of sugar and calories. This can lead to rapid blood sugar spikes.
- Alcoholic beverages: Alcoholic beverages can affect blood sugar levels and interact with diabetes medications. They can also contribute to weight gain and affect liver function.
- Energy or sports drinks: These drinks often contain high amounts of sugar and caffeine. The combination of these ingredients can cause a rapid rise in blood sugar levels. It can also disrupt your sleep.
- Sweetened smoothies: Smoothies that contain added sugars, sweetened yogurt, or high sugar fruits can significantly impact your blood sugar level.
Artificial sweeteners used in sugar-free drinks
Too much consumption of artificial sweeteners (like aspartame, saccharin, and sucralose) can contribute to obesity and have severe consequences.
Certain natural sugar alternatives are likely safer for people with diabetes who prefer sweetened drinks. These alternatives include stevia, erythritol, xylitol, yacon syrup, and monk fruit sweetener.
Type 1 and type 2 diabetes medications
A doctor may prescribe the following medications for type 1 diabetes.
| insulin (Humulin R U-100, Novolin R FlexPen, Novolin R ReliOn, Novolin ReliOn FlexPen) |
| inhaled insulin (Afrezza) |
| insulin aspart (Fiasp) |
| insulin glulisine (Apidra, Apidra SoloSTAR) |
| insulin lispro (Admelog, Admelog SoloStar, Humalog, Humalog KwikPen, Humalog Junior KwikPen) |
| insulin lispro-aabc (Lyumjev, Lyumjev KwikPen) |
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Get free cardYou may take one of the following medications for type 2 diabetes.
| Medication type | Examples |
|---|---|
| biguanides | metformin (Fortamet) |
| sulfonylureas | glimepiride (Amaryl), glipizide (Glucotrol, Glucotrol XL), glyburide (Glynase) |
| DPP-4 inhibitors | alogliptin (Nesina), linagliptin (Tradjenta), saxagliptin (Onglyza), sitagliptin (Januvia) |
| SGLT2 inhibitors | canagliflozin (Invokana), empagliflozin (Jardiance), dapagliflozin (Farxiga), ertugliflozin (Steglatro) |
| GLP-1 receptor agonists | exenatide (Byetta, Bydureon), liraglutide (Victoza), dulaglutide (Trulicity), lixisenatide (Adlyxin), semaglutide (Ozempic), tirzepatide (Mounjaro) |
| meglitinides | nateglinide (Starlix) |
| thiazolidinediones | pioglitazone (Actos), rosiglitazone (Avandia) |
| alpha-glucosidase inhibitors | acarbose (Precose), miglitol (Glyset) |
| basal Insulin | insulin NPH (Humulin N), insulin isophane suspension (Humulin 70/30), insulin lispro protamine (Humalog Mix 75/25 or 50/50), insulin aspart protamine (NovoLog Mix 70/30), insulin glargine (Basaglar, Lantus), insulin detemir (Levemir) |
Learn more about managing diabetes here.
Speaking with a doctor or nutritionist
It’s important to consult a doctor or healthcare professional if you have concerns about diabetes or experience any of the symptoms.
It’s also best to speak with a doctor or nutritionist if you’re:
- experiencing challenges managing your blood sugar level
- considering changes in your medication or treatment plan
- seeking support for weight management or weight loss
- managing diabetes-related complications or concerns
It’s also important that you attend regular appointments with your healthcare team. This is to ensure your medication is up to date and you’re receiving the best care possible.
Summary
If you have diabetes, choosing the right drinks is essential for maintaining stable blood sugar levels and supporting overall health.
Water, herbal infusions, teas, vegetable juices, low sugar smoothies, and unsweetened plant-based milk alternatives are all good choices.
You should also consider avoiding sugary, high calorie beverages and be cautious with artificial sweeteners.
Regular check-ups and consultations with a healthcare team can contribute to better diabetes management and overall well-being.
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