What to Drink When You Have Diabetes

Avoid rapid blood sugar spikes – drink these healthy beverages.

If you’re struggling with diabetes, you know how important it is to watch what you eat. But it is also vital to pay attention to what you drink. Drinks can be especially troublesome because liquids digest faster than solid foods. Drinking beverages with lots of sugar can cause soaring blood sugar levels rather quickly. 

So, what should you drink? Read on to find out more. 

P.S. If you find it hard to control your hunger and struggle to follow a healthy diet, perhaps a good start would be to simply manage what you drink. There are lots of healthy drinks that taste superb and implementing good habits around beverages is manageable! 

What to drink

There are lots of healthy beverages that are refreshing and flavourful. Read on to find out which drinks are best to manage diabetes.

Water

The number one healthy drink is, of course, water. Water is a worry-free beverage that does not cause any blood sugar spikes. Keeping hydrated is important for regulating blood sugar, and drinking water is an effective way to achieve this. Water dilutes your blood, thus lowering blood sugar levels. 

How much water should I drink?

Generally, most people should aim to drink four to six cups of plain water per day. However, it’s important to note that this number varies from person to person. 

The four-to-six cup guideline is typically suitable for those who are generally in good health, but it’s important to consider other sources of water such as beverages and food.

Additionally, factors such as health conditions, medications, physical activity, and environmental temperature can also impact the recommended daily water intake.

What if I don’t like drinking water? 

Drinking lots of water each day can get a bit drab. If you don’t like drinking water, try adding some healthy flavorous to your water. Here are some things you can do to spice things up:

1. Add fresh herbs, such as mint, basil, or rosemary, to water and letting it infuse overnight. 
2. Squeeze in a wedge of lemon, lime, or orange for a citrusy tang. 
3. Incorporate slices of cucumber or whole berries for a refreshing twist.
4. Steep a green tea bag in cold water for a light and subtle flavour. 

You can also try drinking hot water with some lemon. This is a great way to drink water on colder days. 

Kombucha

Kombucha is a fermented tea that is primarily produced using black or green tea. It is known for its probiotics, which are beneficial bacteria known to aid in regulating blood sugar levels. A healthy gut can keep inflammation at bay and fight type 2 diabetes. 

While the nutritional content of kombucha may differ depending on its type, brand, and flavour, a typical 1-cup serving contains approximately 7 grams of carbohydrates, making it a great low-carb choice. 

Herbal tea

For individuals with diabetes, herbal teas are considered one of the healthiest and most beneficial beverages. Apart from being hydrating and calming, herbal teas are entirely free of carbs, calories, and sugar, making them an ideal drink choice. 

Additionally, they are packed with powerful antioxidant compounds such as carotenoids, flavonoids, and phenolic acids that help fight diseases. Many herbal teas also possess strong anti-diabetic properties. Chamomile, Ginger, Hibiscus, and Peppermint teas are among the top-recommended options for effectively managing diabetes.

Remember not to add sugar to your tea. Sugar will definitely cause blood sugar spikes. If you want a sweet drink, add a sweetener like stevia to your tea. 

Milk

Drinking a moderate amount of milk is good for you! A cup of 1 percent milk contains 310 mg of calcium, which is about 24 percent of the daily recommended intake. 

When it comes to milk the thing to watch out for is the carbohydrate count, not the fat percentage. Milk does contain carbs, but it is not nearly as dangerous as ice cream or cake. 

If you drink lots of milk, the amount of carbs can quickly add up. Luckily there are low-carb milk products on the market. Alternatively, you can make your own low-carb milk. Heavy whipping cream does not have a lot of carbs.  Mix a quart of heaving whipping cream with about 60% water for a low-carb milk option. 

You could also try alternative milk options. It’s important to note that non-dairy milk options, like almond milk, may have added sugars and flavours and may not contain the stabilizing protein found in cow’s milk.

Coffee 

For individuals with diabetes, choosing unsweetened coffee as a beverage may offer numerous advantages. According to Mayo Clinic, it is safe to consume up to 400 milligrams (mg) of caffeine per day. 

Research has shown that consuming unsweetened coffee may lower the likelihood of developing type 2 diabetes by enhancing sugar metabolism.

Researchers, however, are in two camps about the effect of caffeine. A study published in 2015 in the Journal of Clinical and Diagnostic Research, stated that caffeine might actually help manage diabetes yet other studies disagree.

Even though the research is not unanimous; you can monitor the effect that caffeine has on your blood sugar levels. If you do drink lots of caffeinated drinks and you struggle to keep your blood sugar levels stable, try minimizing your intake of caffeine and see if you are able to level out your blood sugar.

Remember not to add sugar to your coffee. Sugar will definitely cause blood sugar spikes. If you want a sweet drink, add a sweetener like stevia to your coffee. 

What not to drink

The following drinks can cause soaring blood sugar levels as they are filled with sugar and calories. It’s best to remove these from your table, kitchen cupboards or fridge. 

1. Regular soda
2. Fruit juice: Although it may seem like a healthy choice, fruit juice contains almost as much sugar as soda. You can always a bit of fruit juice to your water for some flavour. You can also try lemonade or just enjoy some whole fruits with a drink. 
3. Sweetened iced tea
4. Energy drinks
5. Alcohol

Takeaway 

Perhaps the best place to start, when managing your diet, is with the beverages you consume. You can avoid rapid blood sugar spikes by avoiding beverages with lots of sugar. But you can safely enjoy flavoured water, herbal teas, kombucha, coffee and milk.