The 10 Best and Worst Drinks If You Have Diabetes

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Having diabetes means you have to manage the foods and drinks you consume, know the amount of carbohydrates and how they can affect your blood sugar. When you choose the right beverages, it can not only help you avoid unpleasant side effects, but also help you manage your symptoms and maintain a healthy weight.

1. Basic note when choosing drinks

The American Diabetes Association (ADA) recommends zero-calorie or low-calorie drinks that can prevent spikes in blood sugar. Therefore, it is always your best option that you should have. You can squeeze some fresh lemon or lime juice into your drink for extra flavor and for a refreshing drink. Remember that even low-sugar beverage options, such as vegetable juices, should be consumed in moderation. Low-fat milk is also a nutritious option, but it has the downside of containing sugar and lactose. So you need to consider with the total amount of carbohydrates allowed for the day. Dairy options are also not considered low-sugar beverages.

2. 5 best drinks

Whatever location or setting you are in, here are the most diabetes-friendly beverage options.

2.1 Water

When it comes to hydration, water is the best choice for people with diabetes because it won't spike your blood sugar.
Once the body is sufficiently hydrated, it can eliminate excess glucose through the urine. The Institute of Medicine recommends that men drink about 13 cups or 3.08 liters per day and women about 9 cups or 2.13 liters per day.
If plain water doesn't appeal to you, make some by adding slices of lemon or orange, add a sprig of flavorful herbs, such as mint, basil or perilla, or mashed. a few fresh or frozen raspberries to your drink.

2.2 Tea

Research has shown that green tea has a positive effect on overall health, it can also help lower blood pressure and lower levels of harmful LDL cholesterol.
Some studies show that drinking 6 cups, or 1.42 l per day, can reduce the risk of type 2 diabetes. However, more studies are needed to verify this claim.
Whether you choose green tea, black tea or herbal tea, you should avoid teas with added sugar. For a nutty flavor, make your own iced tea using a chilled aromatic tea like rooibos and adding a few slices of lemon. If you don't mind caffeine, Earl Gray and jasmine green tea are also great options for you.

2.3. The coffee

A 2012 study found that drinking coffee may help reduce the risk of developing type 2 diabetes. Researchers found that the risk was even lower for those who drank 2 to 3 cups. per day and had the same effect in people who drank 4 or more cups per day. This effect occurs in both caffeinated and decaffeinated coffee, so if caffeine makes you feel jittery, feel free to have a cup of decaf coffee.
Just like with tea, it's important that your coffee doesn't have added sugar. Coffee when added milk, cream, sugar will increase total calories and can affect blood sugar levels. Many calorie-free or low-calorie sweeteners are available and you can choose to use them.

2.4. Vegetable juice

While most 100% fruit juice is 100% sugar, you can try tomato juice or vegetable juice. Make your own mix of leafy greens, celery or cucumber with a few berries for a complete supply of vitamins and minerals.

2.5. Low fat milk

You should consider adding dairy products to your diet as they contain important vitamins and minerals and help add carbohydrates to your diet. Always remember to choose unsweetened, low-fat or skim milks.
You should limit yourself to two to three drinks per day. You can also try other options such as additional nuts or coconut milk. Note that soy and rice milk contain carbohydrates, so check the label on the package before buying and consuming them. Also be aware that many milk alternatives can be deficient in vitamin D and calcium unless they are fortified and some nut milks contain minimal amounts of protein.

3. 3 worst drinks

Avoid sugary drinks whenever possible because not only can they raise blood sugar levels, but they can also make up a significant portion of the recommended daily calorie intake.

3.1. Regular soda

Soda occupies the top spot on the list of drinks to avoid. On average, a can of soda has a whopping 40 grams of carbohydrates and 150 calories.
These sugary drinks have also been linked to weight gain and tooth decay, so it's best to keep them on store shelves. Instead, drink water or unsweetened fruit tea.

3.2. Energy drink

Energy drinks can be high in caffeine and carbohydrates. Research has shown that energy drinks not only raise your blood sugar but can also cause insulin resistance. This can increase your risk of type 2 diabetes.
Too much caffeine can cause anxiety, raise your blood pressure leading to insomnia. All of these can affect your overall health.

3.3. Fruit juices with sugar or without sugar

While 100% juice is fine in moderation, all juices can add large amounts of carbohydrates to your diet and are pure (natural) sugars. This combination can wreak havoc on your blood sugar and increase your risk of weight gain.
Fruit or punch flavored drinks can contain as much sugar as a full-calorie soda. If you have a juice craving that doesn't go away, make sure you choose a juice that's 100% pure and doesn't contain added sugar.
Alternatively, limit your servings to 4 ounces (0.12 l), which will reduce your sugar intake to just 3.6 teaspoons (15 grams). Instead, you might consider adding one or two of your favorite juices to your carbonated water.

4. 2 drinks to be cautious of

4.1. Diet soda

Artificial sweeteners, such as those found in diet sodas, have been accused of negatively affecting bacteria in the gut, according to a 2014 study in rats. Studies have hypothesized that this may increase insulin resistance, cause or worsen diabetes. A 2015 study in mice also showed that gut bacteria can respond to sugar substitutes, and therefore each animal species may respond differently. However, further studies are needed as most studies to date have used rats or a small number of human subjects.
A 2009 study found a link between increased diet soda intake and the risk of metabolic syndrome. This syndrome refers to a group of conditions that include high blood pressure, high cholesterol, high triglycerides, weight gain, and high blood sugar.
A 2016 study found that diet soda drinkers had increased blood sugar and waist circumference. However, this study did not control for meals, physical activity or other variables before each round of testing was performed. Furthermore, the authors say that people with higher insulin levels at the start of the study may have experienced metabolic problems unrelated to their drinking of sugar-free soft drinks. For most people living with diabetes, sugar-free soft drinks are moderately safe.

4.2. Acoholic drink

If you have high blood pressure or nerve damage from diabetes, drinking alcohol can worsen these conditions. Therefore, you should check with your doctor to determine if alcoholic beverages are safe for you to drink.
Alcohol can lower blood sugar for the next few hours after drinking. This is especially important for people taking insulin or other medications that can cause hypoglycemia or low blood sugar. Some distilled spirits are often mixed with soft drinks or juices containing sugar, which can raise blood sugar levels.
A 2012 study found that men who drink alcoholic beverages have an increased risk of type 2 diabetes. For women, however, the risk depends on consumption.
Heavy drinking increases the risk of prediabetes or type 2 diabetes, while moderate drinking can reduce the risk of type 2 diabetes. Some studies have shown beneficial effects. of red wine on diabetes, although the evidence is still uncertain. Therefore, if you are going to drink alcoholic beverages, red wine may be a good choice as it has some antioxidant properties and may be lower in carbohydrates. Sweeter wines have more sugar. Moderate red wine consumption as part of a healthy diet does not cause weight gain and does not increase any harmful metabolic effects in people with type 2 diabetes. The guidelines recommend that these People with diabetes should limit their intake to 1 drink or less per day for women and 2 or less per day for men. For other drinks it's 5 ounces (0.15l) of wine, 1 1/2 ounces (0.04 l) of distilled spirits or a 12-ounce pint of beer. However, more research is also needed to understand the potential relationship between diabetes risk and alcohol consumption.
Once you have diabetes, be careful to choose simple drinks. Choose plain water whenever possible or unsweetened tea and all unsweetened beverages are also good options. Natural juices and skim milk are usually fine, but should be consumed in moderation.
If you crave a little sweetness in your drink, try adding natural sources like aromatic herbs, adding slices of citrus fruit and a few crushed berries.

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Reference source: healthline.com