The Best and Worst Drinks for Persons with Diabetes

18 Sep 2025 By Jeff P. Nadwodny, D.O.

The Best and Worst Drinks for Persons with Diabetes

Managing diabetes involves making informed choices about what you eat and drink. What you drink can significantly impact your blood sugar levels, energy levels, and overall health. Understanding which beverages support your health and which can be detrimental is vital for managing diabetes effectively. This article will explore the best and worst drinks for individuals with diabetes, providing practical advice and insights to help you make healthier choices.

Why Beverage Choices Matter for Diabetics

For individuals with diabetes, the body either doesn’t produce enough insulin or cannot effectively use the insulin it produces. Insulin is a hormone that helps glucose (sugar) from food get into cells for energy. When insulin is lacking or ineffective, glucose builds up in the bloodstream, leading to high blood sugar levels. Beverages, particularly those high in sugar, can cause rapid spikes in blood sugar, making diabetes management more challenging. Choosing the right drinks helps maintain stable blood sugar levels, reduces the risk of complications, and supports overall well-being.

Key Considerations for Choosing Beverages

When selecting drinks, several factors are important for people with diabetes:

Sugar Content: High-sugar drinks can cause rapid blood sugar spikes. Opt for sugar-free or naturally low-sugar options.
Carbohydrate Content: Carbohydrates break down into glucose, so monitoring carb intake from beverages is essential.
Artificial Sweeteners: While they don’t raise blood sugar, some artificial sweeteners may have other health impacts. Moderation is key.
Calorie Content: Excess calories can lead to weight gain, which can worsen insulin resistance. Choose low-calorie or calorie-free options.
Nutrient Density: Some drinks offer vitamins and minerals, while others provide empty calories. Prioritize nutrient-dense options.

The Best Drink Choices for People with Diabetes

Selecting the right beverages can help manage blood sugar levels, keep you hydrated, and provide essential nutrients. Here are some of the best drink choices for people with diabetes:

1. Water

Why it's good: Water is the ultimate beverage for hydration. It's calorie-free, sugar-free, and doesn't affect blood sugar levels. Proper hydration also supports kidney function and overall health.

Tips for staying hydrated:

Carry a water bottle and refill it throughout the day.
Set reminders to drink water regularly.
Add slices of lemon, lime, or cucumber to water for flavor without adding sugar.
Aim for at least eight glasses of water a day, adjusting for activity level and climate.

2. Unsweetened Tea

Why it's good: Unsweetened tea, whether green, black, or herbal, is a great choice. It’s low in calories and carbs and rich in antioxidants.

Health benefits of different teas:

Green Tea: Contains compounds that may improve insulin sensitivity and reduce the risk of heart disease.
Black Tea: Rich in antioxidants and may help lower blood pressure.
Herbal Teas: Offer various benefits, such as chamomile for relaxation and ginger for digestion. Make sure they are sugar-free.

Example:

3. Coffee (Without Added Sugar or Cream)

Why it's good: Coffee can be a healthy option when consumed without added sugar or high-fat creamers. Some studies suggest that coffee consumption may even reduce the risk of developing type 2 diabetes.

Tips for making coffee diabetes-friendly:

Drink black coffee or add a splash of unsweetened almond milk.
Use sugar substitutes sparingly.
Avoid flavored syrups and sugary creamers.
Be mindful of caffeine intake, as it can affect blood sugar levels in some people.

4. Vegetable Juice

Why it's good: Vegetable juice can be a nutritious option, providing vitamins and minerals. However, it's essential to choose low-sodium and sugar-free varieties.

How to choose healthy vegetable juice:

Read labels carefully to ensure there is no added sugar.
Opt for low-sodium versions to support heart health.
Consider making your own vegetable juice at home to control ingredients.
Examples: Tomato, spinach, cucumber, and carrot juices.

5. Milk Alternatives (Unsweetened)

Why it's good: Unsweetened milk alternatives like almond, soy, or coconut milk can be good choices. They are lower in carbs and calories than cow's milk and provide essential nutrients.

Considerations when choosing milk alternatives:

Check labels to ensure they are unsweetened.
Look for fortified versions with added calcium and vitamin D.
Be aware of potential allergens (e.g., soy, nuts).
Compare nutrient profiles to find the best option for your needs.

The Worst Drink Choices for People with Diabetes

Certain beverages can be detrimental to blood sugar control and overall health for people with diabetes. Here’s a breakdown of drinks to avoid:

1. Sugary Sodas

Why they're bad: Sodas are loaded with sugar and provide empty calories. They cause rapid spikes in blood sugar and can contribute to weight gain and insulin resistance.

Health risks associated with sugary sodas:

Increased risk of type 2 diabetes.
Weight gain and obesity.
Increased risk of heart disease.
Tooth decay and other dental problems.

Example: A can of regular soda can contain over 40 grams of sugar, which is far beyond the recommended daily intake for added sugars.

2. Fruit Juice (Even 100% Juice)

Why they're bad: Although fruit juice is often perceived as healthy, it lacks the fiber found in whole fruits, leading to a rapid rise in blood sugar.

Tips for healthier fruit consumption:

Eat whole fruits instead of drinking juice.
If you do drink juice, limit portion sizes and choose 100% juice without added sugar.
Dilute juice with water to reduce the sugar concentration.
Pair juice with a protein source to slow down sugar absorption.

Comparative Analysis of Sugar Content (per 8 oz serving)

| Beverage | Sugar (grams) | Fiber (grams) | | :-------------- | :------------ | :------------ | | Apple Juice | 24 | 0 | | Orange Juice | 22 | 0 | | Whole Apple | 10 | 4 | | Whole Orange | 12 | 2 |

3. Sweetened Coffee and Tea

Why they're bad: Adding sugar, honey, or flavored syrups to coffee and tea significantly increases the sugar and calorie content.

Healthier alternatives for sweetening beverages:

Use sugar substitutes like stevia or erythritol in moderation.
Add natural flavors like cinnamon or vanilla extract.
Opt for unsweetened almond or soy milk instead of sugary creamers.

4. Energy Drinks

Why they're bad: Energy drinks are high in sugar and caffeine, leading to blood sugar spikes and potential heart problems.

Health risks associated with energy drinks:

Rapid increase in blood sugar levels.
Increased heart rate and blood pressure.
Insomnia and anxiety.
Digestive issues.

Example: Many energy drinks contain upwards of 50 grams of sugar per can, alongside high levels of caffeine.

5. Alcoholic Beverages

Why they're bad: Alcohol can affect blood sugar levels unpredictably. It can cause hypoglycemia (low blood sugar), especially if consumed on an empty stomach or in combination with certain diabetes medications.

Tips for consuming alcohol safely with diabetes:

Drink in moderation (no more than one drink per day for women and two drinks per day for men).
Always eat food when consuming alcohol.
Monitor blood sugar levels before, during, and after drinking alcohol.
Be aware of the carbohydrate content of different alcoholic beverages.
Choose sugar-free mixers and avoid sugary cocktails.

Alcohol and Blood Sugar Impact:

Practical Tips for Making Healthier Drink Choices

Navigating the world of beverages can be tricky for individuals with diabetes. Here are some practical tips to help you make informed choices and maintain stable blood sugar levels:

1. Read Nutrition Labels Carefully

Pay close attention to serving sizes, carbohydrate content, sugar content, and ingredients. Look for hidden sugars listed as high fructose corn syrup, sucrose, or dextrose. A Simple Guide For Persons With Diabetes On Reading Food Labels

2. Opt for Water as Your Primary Drink

Make water your default beverage. Carry a reusable water bottle and aim to drink it throughout the day.

3. Experiment with Sugar-Free Flavorings

Enhance your water with natural flavors like lemon, lime, cucumber, or berries. Explore different herbal teas for a variety of tastes without added sugar.

4. Limit Fruit Juice Consumption

Choose whole fruits over fruit juice to benefit from fiber and slower sugar absorption. If you drink juice, limit portion sizes and opt for 100% juice without added sugar. The 15 Minute Habit To Help Manage Your Blood Sugar All Day

5. Be Mindful of Artificial Sweeteners

While artificial sweeteners don’t raise blood sugar, some studies suggest they may have other health impacts. Use them in moderation and be aware of any personal sensitivities.

6. Plan Ahead

When dining out or attending social events, plan your beverage choices in advance. Choose water, unsweetened tea, or diet soda options.

7. Monitor Your Blood Sugar Levels

Pay attention to how different beverages affect your blood sugar levels. Keep a log to track your reactions and adjust your choices accordingly.

8. Consult with a Healthcare Professional

Work with a registered dietitian or certified diabetes educator to develop a personalized meal plan that includes appropriate beverage choices. They can provide tailored recommendations based on your individual needs and health goals.

Real-Life Example: John's Beverage Transformation

John, a 55-year-old recently diagnosed with type 2 diabetes, initially struggled with beverage choices. He loved his daily sweet tea and sodas. With guidance from a dietitian, he gradually transitioned to water, unsweetened herbal teas, and occasionally diet soda. He replaced his sugary beverages with healthier alternatives by:

Reducing soda consumption gradually (one less can per week)
Mixing half soda and half sparkling water before finally eliminating soda
Drinking unsweetened iced tea flavored with lemon and mint
Tracking his blood sugar and noting any positive impact with the changes

Within a few months, John noticed significant improvements in his blood sugar levels, energy levels, and weight. This example underscores the importance of making mindful beverage choices as part of diabetes management.

Conclusion

Choosing the right beverages is a critical component of diabetes management. By prioritizing water, unsweetened tea and coffee, vegetable juice, and unsweetened milk alternatives, individuals with diabetes can maintain stable blood sugar levels and support overall health. Conversely, avoiding sugary sodas, fruit juice, sweetened drinks, energy drinks, and excessive alcohol consumption is essential for preventing blood sugar spikes and other complications. The 7 Best Foods To Stabilize Blood Sugar And Improve Your A1C

By following the tips and insights outlined in this article, individuals with diabetes can make informed decisions about their beverage choices and empower themselves to live healthier, more fulfilling lives. Remember, it's not just about cutting out the bad drinks; it's also about embracing the good ones and making them a regular part of your daily routine.