Choosing Healthier Beverages When You Have Diabetes
What you drink can affect your blood sugar just as much as what you eat. Many beverages contain hidden sugars and calories that can cause blood sugar levels to rise quickly.
The good news is that there are many refreshing drinks that support hydration and help maintain stable blood glucose levels.
This guide explains:
- Why beverage choices matter
- Drinks that support healthy blood sugar levels
- Drinks to enjoy occasionally
- Drinks to limit or avoid
Why Hydration Matters
Water makes up a large portion of the human body and plays an important role in:
- Circulation
- Digestion
- Temperature regulation
- Nutrient transport
- Waste removal
Staying hydrated supports overall health and can help your body function properly.
Because many beverages contain added sugars, choosing the right drinks can help you avoid unnecessary blood sugar spikes.
Best Beverage Choice: Water
Plain water is the best choice for hydration because it:
✔ Contains no sugar
✔ Has no calories
✔ Does not raise blood sugar
✔ Helps your body stay properly hydrated
Water is also easy to find and inexpensive.
Ways to Make Water More Interesting
If plain water feels boring, try adding natural flavors without adding sugar.
Infused Water Ideas
Add slices of fruits, herbs, or spices to a pitcher of water.
Examples include:
- Lemon and mint
- Strawberry and basil
- Cucumber and lime
- Orange slices and rosemary
- Apple and cinnamon
Allow the ingredients to sit in water for a few hours to add light flavor.
Other Good Beverage Options
Several drinks can be part of a diabetes-friendly routine when prepared without added sugars.
Sparkling Water
Sparkling water can provide a refreshing alternative to sugary sodas.
Look for options that:
✔ Have no added sugars
✔ Have no added syrups or sweeteners
✔ Contain only carbonated water and natural flavor
Unsweetened Tea
Tea is naturally very low in calories and carbohydrates.
Options include:
- Black tea
- Green tea
- Herbal tea (such as chamomile or peppermint)
Tea can be enjoyed hot or iced. Avoid adding sugar or sweetened syrups.
Coffee
Plain coffee contains very few calories and no carbohydrates.
However, specialty coffee drinks may contain:
- Sweetened syrups
- Whipped cream
- Flavored creamers
- Added sugar
Choosing plain coffee or adding a small amount of milk or unsweetened creamer can help reduce added sugars.
Beverages to Drink in Moderation
Some beverages can fit into a healthy diet but should be consumed in smaller portions.
Milk
Milk provides important nutrients such as:
- Protein
- Calcium
- Vitamin D
However, milk also contains natural carbohydrates. Portion size is important.
Typical serving:
1 cup (8 ounces)
Unsweetened plant-based milks (such as soy or almond milk) may also be options.
Fruit Juice
Fruit juice contains vitamins but also has a concentrated amount of natural sugar.
If drinking juice:
✔ Choose 100% fruit juice
✔ Avoid juices with added sugars
✔ Limit portions to about ½ cup (4 ounces)
Whole fruit is usually a better choice because it contains fiber.
Beverages to Limit or Avoid
Some drinks can cause rapid blood sugar increases and add excess calories.
These may include:
❌ Regular soda
❌ Sports drinks
❌ Energy drinks
❌ Sweetened iced tea
❌ Fruit-flavored drinks with added sugar
❌ Sweetened coffee drinks
❌ Sugary smoothies
These beverages often contain large amounts of added sugar.
What About Diet Drinks?
Diet drinks contain artificial or non-nutritive sweeteners and typically do not raise blood sugar the same way sugary drinks do.
However, it may still be helpful to limit these beverages and prioritize water and unsweetened drinks whenever possible. Consult with your healthcare provider for specific guidance on diet drinks.
Alcohol and Diabetes
Alcohol may affect blood sugar levels and interact with diabetes medications.
If you choose to drink alcohol:
- Discuss safe limits with your healthcare provider
- Avoid drinking on an empty stomach
- Monitor blood sugar levels carefully
Tips for Healthy Drink Choices
✔ Carry a water bottle during the day
✔ Read beverage labels for added sugars
✔ Choose unsweetened drinks whenever possible
✔ Limit high-sugar beverages
✔ Pay attention to portion sizes
Small choices throughout the day can make a big difference in managing diabetes.
Daily Hydration Checklist
☐ Drink water regularly throughout the day – ask your healthcare provider how much is appropriate for you
☐ Choose unsweetened tea or coffee when possible
☐ Limit sugary beverages
☐ Watch portion sizes for milk or juice
☐ Read labels for added sugars
Consistent hydration supports overall health and blood sugar management.
Medical Disclaimer
This resource is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individuals should consult their physician, registered dietitian, certified diabetes educator, or other qualified healthcare provider for personalized guidance regarding nutrition, hydration, and diabetes management. Always follow individualized medical recommendations and seek medical care for concerns related to blood sugar control or overall health. Call 911 if you are experiencing a medical emergency.
Sources:
This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.
This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.