People with type 1 and type 2 diabetes have to manage blood sugar levels daily. While eating sugar does not cause either form of diabetes, monitoring carbohydrate and sugar intake is an essential element of both types of diabetes management. Eating healthfully and staying active may help you avoid developing type 2 diabetes.
Obesity, or having a weight problem, is linked to the development of type 2 diabetes. Obesity is one of the significant causes of type 2 diabetes. More than one-third of American adults are obese, according to the Centers for Disease Control and Prevention (CDC). Obesity increases your chances of developing diabetes and other diseases.
Excess weight is more likely to eat highly processed foods high in sugar, unhealthy fats, and empty calories. Type 2 diabetes is also linked to sugary beverages. If you’re trying to maintain your blood sugar levels or reduce weight, diet soda is an option.
Diet soda is marketed as a healthy alternative to full-calorie beverages. Diet sodas are low in calories and sugar and appear to be a good substitute for sugary drinks. Water makes up 99 percent of diet sodas, and the nutrition facts label should show less than 5 to 10 calories and less than 1 gram of carbohydrate per serving. Diet sodas, like regular soft drinks, are sweetened with sugar substitutes. They might be flavored with natural or artificial ingredients, dyes, acids, preservatives, and caffeine.
There is a lot of research that has been conducted on the effects of alcohol on blood sugar levels. It is not fully understood how alcohol consumption affects blood sugar, but it is known that alcohol can interfere with the body’s ability to regulate blood sugar levels. This can cause blood sugar levels to become too high or too low. Alcohol can also lead to dehydration, which can also affect blood sugar levels.
Must Read: Consequences of Alcohol Use in Diabetics
What are the risks?
Diet soft drinks, on the other hand, are devoid of nutrients. Water, unsweetened iced tea, and hot tea are all acceptable beverages according to the ADA. Sparkling or flavored water, which have no calories and few nutrients but do include carbohydrates, are also permitted. Milk and 100 percent fruit juices, although they are rich in carbohydrates, may be beneficial selections when considering the nutrients they deliver. Because of their high natural sugar content, you should avoid fruit juices.
Aspartame and Diabetes
Aspartame is a type of artificial sweetener that’s been popular for decades. NutraSweet and Equal are some of the most well-known brand names. Aspartame, 180 times sweeter than sugar and frequently used as a sugar substitute, consists of no calories or carbohydrates and won’t raise blood glucose levels.
Aspartame is composed of two protein-building amino acids present in humans. Meat, grains, and milk contain aspartic acid and phenylalanine, which are the protein-building blocks for people. Aspartame transforms into these two amino acids plus methanol after digestion, with no building up of the substance in the body.
The bad publicity surrounding aspartame is primarily based on animal research. Because rats metabolize differently than people and because most of these tests used high dosages of the sweeteners to examine, the outcomes do not reflect humans’ safety when consuming a typical amount daily.
Another famous urban legend is that artificial sweeteners cause your body to want sugar. Research has shown that individuals who switch from full-calorie beverages to low-calorie sweetened ones tend to make better nutritional decisions and eat less candy, resulting in weight reduction.
Pros and cons
There are both advantages and disadvantages to considering when it comes to diet soda and diabetes. The following are some of the benefits of drinking diet soda with diabetes:
- It is lower in carbohydrates than ordinary soda.
- It reduces sugar cravings without causing a sugar overdose.
- You’re eating significantly fewer calories.
The following are some of the drawbacks of drinking diet soda with diabetes:
- You’re eating little to no food, yet you’re getting no nutritional value.
- It includes a slew of potentially dangerous chemicals.
Long-term diet soda drinking is linked to weight gain and other health problems. According to research, diet soda and regular soda consumption were associated with an increased risk of diabetes and metabolic syndrome.
Must Read: How Does Alcohol Cause Pancreatitis
What Can I Drink If I Have Diabetes?
Diabetes has to be kept in mind when you consume any food or beverage. It’s critical to understand how many carbohydrates you eat and whether they cause your blood sugar levels to rise.
The American Diabetes Association (ADA) endorses drinking zero- or low-calorie beverages. The primary reason for this is to prevent blood sugar levels from spiking.
Choosing the right drinks can help you:
Zero- or low-calorie beverages are typically your best choice when it comes to quenching your thirst. Squeeze some fresh lemon or lime juice into your drink for a delightful, low-calorie kick. Remember that even low-sugar alternatives should be consumed in moderation, such as vegetable juice.
Reduced-fat dairy products are not suitable for those on a low-carb diet, as it contains natural milk sugar, lactose, which must be incorporated into your total carbohydrate intake for the day. Dairy alternatives are not classed as low-sugar beverages, regardless of where you dine or live. Here are the best diabetes-friendly beverage choices whether you’re at home or out and about:
- Water
Water is probably the healthiest beverage for diabetics. It’s calorie free, so it doesn’t affect your blood sugar levels at all. People with diabetes should drink water rather than juice or other sweetened beverages. When it comes to hydration, water is the best option. This is due to the fact that it does not cause blood sugar levels to rise.
Excess sugar in the blood can lead to dehydration. According to the Institute of Medicine (IOM), water intake can help glucose get out of the body by going through pee. Adult males should consume around 13 cups (3.08 liters) each day, while women should have around 9 cups (2.13 liters).
If plain water isn’t your thing, try adding some color by:
- Place a slice of lemon, lime, or orange.
- Mint, basil, or lemon balm leaves are used as a garnish.
- Place the raspberries in a blender and whiz them into your drink.
- Seltzer water
Seltzer water is a carbonated, sugar-free alternative to other colas. Seltzer water, like regular water, is calorie-free and carb-free. Carbonated water is an excellent method to stay hydrated while maintaining healthy blood sugar levels. There are many different flavors and kinds to pick from, or you may experiment with adding some fresh fruit and herbs to give your drink a delicious twist.
- Tea
Green tea, according to research, has a beneficial impact on your general health. Daily use of green tea was linked to a decreased risk of type 2 diabetes in a large 2021 cohort study involving over 550,000 individuals. However, further study is needed. Avoid green teas with added sugars if you want something refreshing to drink. Make your iced tea by infusing hot brewed green or white tea with lemon juice, mint, or basil.
Hot and iced herbal teas are a great choice because they:
- Provide low-calorie hydration without spiking your blood sugar levels. Include potent antioxidants that help protect the body from cell damage while lowering stress levels in the body. Have anti-inflammatory properties that work to keep your diabetes in check.
- Coffee
Coffee is another excellent choice for people with diabetes, as long as you’re not adding any unhealthy extras, such as cream and sugar. When consumed in moderation, coffee can help improve your blood sugar levels and insulin sensitivity.
You can get creative with your coffee choice, making it more delicious while increasing its health properties:
- Brew your favorite ground coffee with boiling water. Gradually add some steamed, frothed skim milk while stirring. Add a dash of cinnamon or grated chocolate to the drink for added flavor and antioxidant levels. Drink black or enjoy your coffee with a dash of almond milk and artificial sweetener.
- Do not:
- Add other sweeteners like white sugar, brown sugar, stevia, honey, or maple syrup.
- Stir in cream because it contains too much lactose from the reduced-fat dairy content.
- Swirl in full-fat dairy products that contain more calories and carbs than skim milk.
- Sugar-free energy drinks
Sugar-free energy drinks are not ideal for people with diabetes because they contain artificial sweeteners like aspartame, which can negatively impact your blood sugar levels. Even though the drink is carb-free, there’s enough caffeine in it to cause the insulin response that raises your blood sugar levels. If you must drink a sugar-free energy drink, limit it to one 12 oz can per day.
- 100% fruit juice
100% fruit juice is not as healthy as some people believe it. Most commercial fruit juices contain more sugar than soda. Avoid drinking high-sugar drinks like cranberry or apple juice. Limit your intake of fruit juice to 6 oz per serving. Try the following sugar-free alternatives:
- Mix grapefruit, orange, or pineapple juices with sparkling water instead of soda. Combine coconut water with fresh oranges or bananas to drink on hot days. Add slices of strawberries, blackberries, blueberries, or sliced apples to your water for a delicious, low-calorie drink.
- If you have type 2 diabetes, don’t drink fruit juice without diluting it with water. It has a high glycemic index and can cause a spike in blood sugar levels when consumed frequently.
- Vegetable juice
Like 100% fruit juice, vegetable juice is not as healthy as some people believe it to be. Commercial vegetable juices usually contain a lot of added sugar. However, if you make your vegetable juice at home, you can control the ingredients and keep low sugar levels.
Here are some tips for making sugar-free vegetable juice:
- Add some lemon juice, spices, and ginger for a fragrant beverage. Blend in some cucumbers, carrots, bell peppers, beets, celery, or zucchini for a sweet-smelling drink packed with nutrients. Use only low-carb vegetables to keep your blood sugar levels stable after drinking vegetable juice.
- Low-fat milk
Low-fat milk is a healthy, dairy-based drink low in sugar and calories. It’s a good source of protein, calcium, and vitamin D. You can drink it as is or add it to coffee, tea, cereal, or smoothies for an added boost of nutrients.
Do not: Add high-fat milk products like cream, half and half, or whole milk to your coffee, tea, cereal, or smoothies. These products contain too many unhealthy fats and calories.
- Milk alternatives
There are many milk alternatives available on the market today, and most of them are diabetic-friendly. Dairy-free milk alternatives include soy milk, almond milk, coconut milk, and cashew milk. These kinds of milk are low in sugar and calories and are a good source of protein, calcium, and vitamin D.
- Green smoothie
Green smoothies are nutrient-packed beverages that combine fresh vegetables with low-fat dairy products. Here’s how to make a simple green smoothie at home:
- Take some spinach, kale, or romaine lettuce leaves and rinse them thoroughly under cold water. Add them to the blender with some ice cubes, plain yogurt, almond milk, and fresh fruit like apples, bananas, kiwis, or strawberries. Blend until smooth to make a low-calorie green smoothie that’s perfect for your diabetes diet plan.
- Sugar-free lemonade
Sugar-free lemonade is a refreshing drink that’s perfect for hot weather. It’s easy to make using simple ingredients like water, lemon juice, sugar substitute, and club soda at home.
Here’s how to make sugar-free lemonade:
- In a pitcher, combine 1 cup cold water, 1/2 cup lemon juice, 1/4 cup sugar substitute, and 1/2 cup club soda. Stir well and serve over ice. Enjoy this refreshing drink on a hot day or anytime you need a quick pick-me-up.
The Three Worst Drinks to Avoid
Avoid sugar-sweetened beverages as much as possible. Not only can they cause your blood sugar levels to rise, but they also account for a substantial portion of the daily recommended calorie intake. Sugary soft drinks have little nutritional value and may significantly boost your blood sugar levels. Fruit juices, on the other hand, do include some nutrients.
- Regular soda
According to the ADA, soda is the most harmful drink to your health. According to the ADA, one can have a whopping 40 grams of sugar and 150 calories on average. This sugary beverage has also been linked to weight gain and tooth decay. Therefore it’s best to keep it on the shelf. Instead, choose water or tea with natural fruit.
- Energy drinks
Energy drinks, which are often high in caffeine and carbohydrates, can be harmful to your health. A 2018 study found that energy beverages can increase blood sugar levels. Caffeine consumption may:
- cause nervousness
- increase your blood pressure
- lead to insomnia
- Fruit juices
All fruit juices, however, have a significant quantity of carbohydrates and are entirely (natural) sugar. This mix might cause havoc in your blood sugar levels and contribute to weight gain.
If you’re craving fruit juice but can’t seem to shake the cravings, seek out a 100 percent pure, no-added-sugars juice. Also, keep your portion size to 4 ounces (0.12 liters), which will reduce your sugar intake to 3.6 tsp (15g). Instead of doing that, why not consider adding a splash or two of your favorite juice to sparkling water instead.
Exercise Caution with These Two:
- Diet soda
Diet soda is a lifesaver for those who are watching their sugar intake. However, the only downside to diet soda is that it also contains artificial sweeteners that can be detrimental to your health in the long run. These include aspartame and saccharin, which may cause headaches, dizziness, nausea, mood swings, and seizures in extreme cases. There has been very little research on diet soda and cancer risk, but a small study has shown that people who drink at least four cans of diet soda a day may have a higher risk for leukemia or non-Hodgkin’s lymphoma.
- Alcoholic beverage
Alcohol is high in carbohydrates and calories and can lower your blood sugar levels. In addition, alcohol can interfere with diabetes medications and make it challenging to maintain blood sugar control. Moderate alcohol consumption is permissible for people with diabetes, but it’s important to drink in moderation. A drink is considered 12 ounces (355 ml) of beer, 5 ounces (148 ml) of wine, or 1.5 ounces (44 ml) of hard liquor. That means no more than one drink per day for women and two drinks for men.
