When you get Diabetes, there is no option for you to enjoy sugary drinks, even though they are unhealthy.
When you are tagged as diabetic, there will be a lot of restrictions starting from your eating habits to your workout sessions.
To help you with the diabetic phase, there are many alternatives and diabetic-friendly drinks available on the market. But are they healthy and friendly? Let us see.
Best drinks for Diabetes
Infused water or detoxes
Water is good for health. It will not add any calories so they don’t spike your sugar levels. Though, they might have some trace nutrients. Water is one of the best natural drinks to stay hydrated.
Few people don’t like to drink plain water so you can add some ingredients to make it more palatable which acts as detoxes and also helps in lowering blood sugar level . Detoxes like lemon, cucumber, mint, fenugreek, cinnamon, tulsi, ginger & garlic helps you to reduce inflammation in your body
Sugar-free sparkling water
Sparkling water is carbon dioxide gas-infused water. Carbonation causes effervescence.
They can be used as an alternative to sugary drinks. Sparkling water is mainly captured from springs due to the interference of volcanic gases.
Carbonation can be natural or can be infused artificially. The naturally occurring form contains sodium and calcium. The artificially infused water contains some artificial flavour to mimic a taste.
These carbonated waters are slightly acidic. They usually have some salt content to enhance the taste. There may be some nutrients included too.
Carbonated water is realishable because it contains a taste of prickling and burning sensation to some extent, which is both enjoyable and irritable to the mouth.
These carbonated drinks help to activate the nerve receptors in your mouth and satisfy your taste buds.
Carbonated water, though they are sugar-free, cannot be placed under the healthy category, and you cannot avoid it fully by saying it’s unhealthy. You can take it in a while to satisfy your cravings.
Coffee
Are there any people who would say no to a nice cup of hot coffee?
The problem is not coffee but the sugar that is added. Research suggested that consuming coffee reduced the risk of type 2 Diabetes, while those people who are already affected by type 2 Diabetes posed a high risk.
Scientists are still not sure about the effects of caffeine on developmental Diabetes and type 2 Diabetes.
You can have unsweetened coffee. Coffee with vanilla and cinnamon will help to satisfy your taste buds.
Coffee with the sweetener will spike your blood glucose level. You can relish the benefits of coffee without sugar. Nevertheless, cutting down on caffeine is also important.
Hot tea or iced tea
Unsweetened hot tea is the best refreshing drink and also a low-calorie drink. They do not spike your blood glucose level, and you can enjoy your tea without guilt. Herbal tea is also the best source of hydration which helps your metabolism to work better and higher.
ced tea is best for summers. They can give you a satisfying feeling. You can also add some crushed fruits of your taste. Fruits like raspberry and cranberry may go well with iced tea.
Sugar-free sodas
People with Diabetes, other than their professional goals, will also have a goal to maintain their blood glucose levels. Sugar-free sodas and diet sodas are available in the markets.
These products do not spike the blood glucose level, and you can also relish the drink. These drinks may not contain sugar at the same time they will have no nutrients also.
Whatever the food is, when consumed in limited quantity, it will not shoot up your blood glucose level.
Low-sugar juices
Fruits are rich in natural sugars called fructose which can increase blood sugar levels in the body. People get confused with two words like juice and cocktails. Juice is a pure extract from a fruit, whereas a cocktail is prepared by adding flavours and sugars.
But still people with diabetes are not advised to have juices instead of juice they can take it as a whole fruit.
Cranberry is one such fruit that is economical for Diabetes. Cranberry is rich in nutrients such as potassium and vitamins like C and K & antioxidants such as proanthocyanidin and anthocyanin. Cranberries only contain 4g of sugar for every cup.
Instead of opting for fruit juices which increases blood sugar levels one can have a choice of vegetables juices which are low calorie and doesn’t not spike blood sugar levels.
Tomatoes are non-starchy and also have a low glycemic index. People think tomato is a vegetable, but biologically it is a fruit. Tomato juice is very easy to prepare. You just need to crush the tomatoes, extract the juice and add some salt.
The lycopene in tomatoes helps to reduce the blood glucose and increase insulin sensitivity, insulin resistance. Though it has its positives, tomato is high in salt. So, when choosing tomato juice, go for some low-sodium options.
Beetroot is low in sugar and is rich in betalains, which is an antioxidant and also It helps you to reduce insulin resistance. You can just blend the beet with water and drink it.
Healthy beverages for Diabetes
Diabetes is not hard to handle. All you have to do is be aware of the food you are consuming.
Hot chocolate milk
Diabetic people, when they hear the word chocolate, it rings a bell in their head. There are some foods for diabetic people that are off-limits.
Hot chocolate milk that is commercially available may contain some artificial sweeteners, which might spike your blood glucose level. Instead, you can prepare it at home.
All you need is cocoa powder and coconut/ A milk. Cocoa contains a substance called epicatechin. Epicatechin increases your insulin production and controls your blood glucose level.
You can use soy milk. Add the cocoa powder to milk and stir till it thickens. Stevia can be optional according to your taste. Now you can relish your drink, either hot or cold. You can enjoy such drinks without any guilt of spiking your blood glucose levels.
Coconut water
Coconut water is good for Diabetes. It contains phosphorus, calcium, iron, copper and other essential nutrients. The nutrients in the coconut water take time to digest, so there will be no sudden spike in Diabetes.
Coconut water contains antioxidants that capture the free radicals, which might not increase your blood glucose levels.
Coconut water is absolutely safe for Diabetes. During summer, when you want some refreshing drink that contains no preservatives, then coconut water is the best drink.
Black tea
Like green tea, black tea is also a diabetic-friendly drink. Black tea contains antidiabetic effects.
Black tea contains compounds such as theaflavins and thearubigins. These compounds have antioxidant, anti-inflammatory and also blood glucose-lowering properties.
Buttermilk with cumin and turmeric
Buttermilk (Chaas) is very common in India. It is made by adding some flavours to buttermilk. The drink is common during the summer season in India.
Turmeric contains curcumin. Curcumin contains anti-inflammatory and anti-cancer properties. Studies have shown that curcumin is an effective ingredient for Diabetes.
It also treats your taste buds and hydrates you. Just add a few cumin and turmeric powder to the chaas and enjoy your drink.
Vegetable smoothie
People with Diabetes run out of options when it comes to food. Every day it is the same food and vegetable. You can make a smoothie with vegetables to make your menu interesting.
Try to add some good fats. You can add some spinach and almonds for proteins. Chia seeds for fibre content. If you think the smoothie is very bland, you can add some berries.
Apple cider vinegar
Apple cider vinegar is attracting people. It has benefits such as weight loss and reduces your blood glucose levels.
Apple cider vinegar was tested in rats, and it reduces the HbA1c levels. Another study revealed that apple cider vinegar diluted in water could reduce your spike in blood glucose.The drink should be consumed after meals.
Herbal tea
Herbal teas are the best alternative. Not only people with Diabetes but also non-diabetic people can consume herbal teas. You can add spices to the tea of your interest. Add some cinnamon, cardamom and turmeric. Boil till it gives essence, and enjoy the tea.
You can also add hibiscus to the tea and relish it. Chamomile tea helps you to sleep well. Peppermint tea is also good for Diabetes. It helps to calm you down.
Protein drinks for Diabetes
Protein drinks are now available in markets. Protein powders are also common. It is usually made up of protein powder and a liquid.
In commercial protein powders, there may be some sugar content. Protein drinks can be made naturally with fruits that are low in sugar.
What protein drinks are good for people with Diabetes?
Peanut butter and jelly protein shake
Peanut butter and sugary shakes are usually prohibited for diabetic people. Peanut butter has more nutrients than restrictions. You can take them in moderation.
If people are not happy with the brand’s sugar and fat contents, peanut butter can be homemade. You just have to blend the roasted peanuts in a blender till it becomes a paste.
You can also add some oats, and you can enjoy your comfort food.
French toast protein shake
French toast is comfort food that can also offer your health benefits. Some cafes offer you a wide range of French toast protein shakes, but they might be high in sugar.
They can be home-made with few ingredients. All you need is Greek yoghurt, almond milk, cinnamon powder and some ice cubes if you need them.
You can add all these ingredients into a blender and blend it till a smooth mixture.
Rice protein shake
Rice protein is taken from rice. It is broken into smaller pieces and called as hydrolysate. Rice protein is rich in amino acids. It is used to strengthen the muscles.
You can make this with rice. Blend the rice into a fine powder and then treat it with enzymes. The enzymes help to break down starch.
Soy good smoothie
Soy good smoothies can be beneficial to people who are lactose intolerant. They are high in protein and will not spike your blood glucose level.
The soy good smoothie is an excellent choice for people with Diabetes. You can add nuts and sweeteners can be optional.
High protein chocolate smoothie recipe
People have internet access, and they are exploring a lot. There are many recipes now available to satisfy your sweet tooth. Another added advantage is they can be prepared at home.
Chocolate smoothies can be prepared at home. Cocoa powder is the key ingredient. Avocados can offer you a good range of protein.
Blend the cocoa powder and avocado. If you want, you can add unsweetened coconut/Almond milk and stevia.
Alcoholic drinks for Diabetes
Alcohol cause chronic inflammation which can impair its ability to secrete insulin which. Alcohol is high in calories, and it can raise your sugar level.
Beer and wine contain more carbohydrates and increase your triglyceride levels. Side effects of consuming alcohol while having Diabetes are nausea, flushing, increase in heart rate and slurred speech.
Interact with Diabetes medications
Consuming alcohol when you take diabetic medication can nullify your medication. Alcohol may mask the positive effects of medication.
In extreme cases, they might cause insulin shock. When alcohol and diabetic medication are mixed, they might cause such medical emergencies.
Cause blood sugar to rise or fall to dangerous levels
When alcohol is consumed daily or in an extreme amount, it might lead to adverse effects. One such is spiking to a dangerous level or falling to dangerous levels.
The liver breaks down glucose, and when you consume alcohol, they disrupt the process. When alcohol breaks in the liver, they form substances and block the liver. So, as a result, there will be a great fall in glucose levels.
Lead to overeating
There are studies to prove that alcohol leads to overeating. Alcohol contains high calories, so consuming alcohol makes you hungry, and you will have episodes of binge eating.
Alcohol activates a part in your brain that makes you hungry and wants you to consume more food.
Alcohol simply on the rocks may affect your liver. These are bad not only for diabetic people but also for non-diabetic people. It is not advised to drink.
A nonalcoholic cocktail suggestion
Grape pineapple mint fizz
Grape pineapple mint fizz can be a good alternative. Mint leaves, unsweetened pineapple juice, sugar-free soda and grape juice.
Mix all the ingredients and give it a good shake. You can also add a few drops of lemon juice and stevia if needed.
Drinks to avoid Diabetes
Regular soda
Regular soda may be high in sugar and calories. Drinking these sodas in excess may cause your body to store more energy and can cause obesity.
It is always better to avoid such sodas as they contain more sugar and empty calories. You can switch to healthier options rather.
Energy drinks
Energy drinks contain high carbohydrates. Consume energy drinks only if you are an athlete. Energy drinks are loaded with high calories.
Non-diabetic people, when consuming sugar, there will be a spike in blood glucose levels, and they decrease after some hours. But this is not the case for diabetic people.
Blood glucose level increases after the consumption of sugar items, and they do not spike down. They always stay elevated. So, it is always advised to avoid such sugar items.
Diet soda
Diet sodas contain more water. They are low in calories. However, they are low in calories and sugar-free; there might be artificial sweeteners added.
Diet sodas contain other ingredients such as artificial flavours, preservatives, colouring agents and caffeine.
Sweetened fruit juices
According to Diabetes Care, people who consume sweetened fruit juices are at risk of type 2 Diabetes.
Sweetened fruit juices only contain more sugars and artificial colours and flavours. They do not have any nutrients and fibre add you only empty calories.
Even people who are not diabetic are not advised to take fruit juices frequently because it gets absorbed faster in the body and have an chances of getting diabetes in future.
Alcohol, ginger ale
Ginger Ale is a carbonated drink infused with ginger flavour. It is mostly used as a mixer. It is alcohol-free.
They will contain processed sugar and other added flavours, which might be harmful to Diabetes. It is always better to avoid such drinks.
Nutrition facts for beverages - Vegetable and fruit juice
Fruit juice
For every 100 g of fruit juice, the nutritional fact is provided.
- Calories 54
- Fat 0g
- Saturated fat 0g
- Cholesterol 0mg
- Sodium 2mg
- Potassium 42mg
- Total carbohydrates 13g
- Protein 0.2g
- Vitamin C 25%
- Iron 0%
- Vitamin B6 25%
- Magnesium 0%
- Calcium 0%
- Vitamin D 0%
- Cobalamin 0%
The nutritional fact for every 100 g of vegetable juice is provided.
- Calories 29
- Total fat 0g
- Saturated fat 0g
- Cholesterol 0g
- Sodium 21mg
- Potassium 19mg
- Total carbohydrates 7g
- Protein 0g
- Vitamin C 54%
- Iron 0%
- Vitamin B6 0%
- Magnesium 0%
- Calcium 0%
- Vitamin D 0%
- Cobalamin 0%
The above facts are according to USDA nutrition.
