Drinks often contain a lot of added sugar. Not only does sugar add a sweet flavor, but it also has a really nice mouthfeel and affects the color of the drink. This makes it a popular ingredient in soda, fruit juice, fortified wines, liquors, and extra-strong beers, among others.
If you have diabetes, you must watch your sugar intake. You should avoid beverages loaded with sugar, as they can affect your insulin production and cause your glucose to spike. In this guide, you can learn more about the drinks that raise your glucose levels.
Drinks to avoid with diabetes
The drinks that raise blood sugar quickly are those that contain the highest amount of sugar. These products are also known as sugar-sweetened beverages. There is a wide range of products available on the market, all featuring different sugar content.
Sugary drinks are the #1 source of added sugars in the American diet. Most people are consuming more sugar from sweetened beverages than they get from any other food source. When you have a metabolic condition, you can’t afford to consume this much sugar.
So, it is best to steer clear of drinks that are chock-full of sugar. Here are some of the top worst drinks to avoid with diabetes.
Regular soda
Regular soda has a great deal of sugar. In a 12-ounce can, you are getting about 150 calories and 39 grams of sugar. That’s roughly 9 teaspoons of sugar in just one can.
The problem is that rarely does anyone who consumes regular soda drinks just take one can a day. So, if you start drinking soda on a regular basis, you are more likely to increase your total calorie intake without even noticing.
Research shows that habitual consumption of regular soda (not diet soda) can lead to an increase in insulin resistance. It can also increase the likelihood of developing pre-diabetes in middle-aged adults.
Also, standard soda has little nutritional value.
Energy drinks
Energy drinks can cause insulin levels and blood sugar to skyrocket. This can hinder your ability to keep the glucose stable.
According to experts, indulging in energy drinks with caffeine causes a 20% to 30% spike in blood sugar and insulin in response to a glucose load. Since caffeine stays in the system for a very long time, consuming energy drinks regularly can increase metabolic risk.
Another research shows similar results. Consuming energy drinks significantly increased blood sugar by an average of 21%. These beverages can also be bad for the heart, as they can lead to rapid heart rate and cause arrhythmia.
Sweetened tea
Teas sweetened with honey, sugar, or other sweeteners can trigger a quick spike in glucose levels.
If you do like to drink some sweet tea, then add stevia and do so in moderation.
By managing sugar intake, you can control your body weight and blood sugar fluctuations. Unsweetened teas are an excellent option for diabetes and blood sugar control.
Sugary fruit juice
Fruit juice is often packed with sugar. In 8 ounces of orange juice, you are getting twice the sugar and calories of a whole orange.
Orange is good for the body. But, the juice loses many of its useful plant compounds during the manufacturing process, mainly with processing and storage.
You can replace the sweetened fruit juice with naturally flavored water and unsweetened iced tea.
Sweetened coffee
Coffee is a miracle drink when you need a quick energy boost. But, to keep the blood sugar stable, it’s best to avoid coffee with cream or sugar.
For people with diabetes, options like black coffee, decaffeinated coffee, or a cup of coffee sweetened with stevia can be viable alternatives.
Dessert wines
Dessert wines are very popular drinks to consume with or after a dessert. But, they have a lot of sugar and can affect your glucose control. Dry red wine can be a better alternative.
Although you can drink alcohol with diabetes, avoid overindulging. Heavy drinking can worsen your diabetes and cause blood sugar lows especially if you are using sulfonylureas and insulin.
Drinks to be aware of with diabetes.
To establish adequate blood sugar control, some drinks are best consumed in moderation. They might contain some sugar or other ingredients that may interfere with your metabolic condition. Here is a quick look at the drinks to consume with caution.
Diet soda
Diet soda has fewer carbs than standard soda. It can help satisfy the cravings without overloading the body with sugar.
Drinking a can or two of diet soda a day shouldn’t cause serious problems with the blood sugar level. But, if you are consuming more than that, then the chemicals can lead to weight gain and insulin resistance.
Beer
Beer has a high carb content. So, if you want to keep your blood sugar and diabetes stable, you might want to opt for low-carb beers.
Cocktails
Cocktails are usually sweet and creamy. To keep the blood sugar stable, you can opt for low-carb, low-sugar cocktails.
Hard liquors (like tequila, scotch, gin, and vodka) can be good ingredients as long as they are not flavored. Flavorings contain sugar and can affect your glucose levels.
The key is not to mix hard liquor with high-carb products, such as standard soda or fruit juice. Opt for sugar-free ingredients, such as diet soda.
But, beware. Combining hard liquor with carbonated mixes can accelerate the speed of intoxication. Being too drunk can affect your ability to control your metabolic condition. So, it’s best to drink in moderation.
Sports drinks
If you like the taste of sports drinks but have diabetes, then you might want to go for “zero” or sugar-free variants. Just don’t consume too much as they contain synthesized sweet-tasting substances, which are not beneficial in the long run.
Drinking water can keep you hydrated.
Conclusion
When you have diabetes, managing your blood sugar can be challenging. To establish better glucose control, it is best to avoid some beverages that can hinder your ability to keep your metabolic disorder stable.
Some of the worst drinks for blood sugar include regular soda, energy drinks, sweetened tea, fruit juice, and coffee. They can cause a quick spike in glucose. You should opt for unsweetened beverages to boost your overall health and stay hydrated.