Drinking Responsibly
Managing diabetes requires careful attention to our diets, which extends to what we decide to drink. There are lots of drinks that cause blood sugar spikes or interfere with diabetes management, leading to complications for people with diabetes–and some of them may be drinks you had no idea were high in sugar.
Sugary Drinks to Avoid for Diabetes
Sugary Beverages
Sugary soft drinks are perhaps the most harmful beverages for individuals with diabetes. A single can of soda can contain up to 40 grams of sugar or more, leading to dangerous spikes in blood glucose levels. In addition to increasing blood sugar levels, consuming sugary drinks regularly can contribute to weight gain and increase the risk of developing type 2 diabetes-related complications, such as heart disease.
Fruit Juices
Many people will reach for fruit juices instead of sodas, believing them to be healthier options. But while fruit juices don’t contain quite as much sugar as soft drinks, they are still loaded with unhealthy levels of sugar. These high levels of sugar can significantly impact blood sugar levels which can exacerbate symptoms of diabetes.
Kombucha
Kombucha is a fermented tea that’s well-known for its probiotic benefits. However, store-bought versions are often sweetened with added sugars to improve taste, which can be problematic for diabetes management.
Alcohol
Alcoholic drinks, especially those with added sugars like cocktails, mixed drinks or sweet wines, can cause blood sugar to rise. Alcohol can also interfere with diabetes medications, leading to low blood sugar episodes, particularly if consumed without food.
Flavored Milk or Chocolate Milk
Milk contains natural sugars that aren’t a problem for people with diabetes to consume in moderation. However, sugar levels begin to rise dramatically once flavors like chocolate or strawberry are added to the mix. This can cause a rapid rise in blood sugar levels, making it challenging to maintain control over diabetes.
Smoothies
Although smoothies can be healthy when made with the right ingredients, many store-bought or pre-made smoothies are packed with added sugars, honey or fruit juices. These hidden sugars can quickly spike blood glucose levels, especially when not balanced with enough fiber or protein. If you are going to consume a smoothie, make sure to choose one with healthy ingredients and lower levels of sugar.
Sweetened Coffee Drinks
Many flavored or sweetened coffee drinks, such as lattes and mochas, contain large amounts of sugar, cream and flavored syrups. These drinks can contain as much sugar as a dessert, which can be harmful for those with diabetes. Even though coffee itself may not directly raise blood sugar levels, the added sweeteners make these beverages problematic.
Sweetened Matcha Lattes
Matcha, a type of powdered green tea, is packed with antioxidants and can be healthy on its own. However, matcha lattes from cafes often come with lots of added sugar, milk and flavoring, transforming it into a drink that can cause rapid spikes in blood sugar. If you opt for a matcha, make sure it’s one with lower amounts of dairy and sugar.
Tonic Water
Did you know that tonic water can actually contain high levels of sugar? Even diet versions may contain artificial sweeteners that can affect blood sugar control. While tonic water may seem like a healthy choice when compared to soda, it still has higher levels of sugar that can exacerbate diabetes symptoms.
Sipping Wisely
Everything in life should be enjoyed in moderation. However, if you have diabetes, it’s vital to keep track of how much sugar you are consuming, particularly when it comes to what you’re drinking. You can research to find healthier alternatives that are lower in sugar.