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Mastering Diabetes: The Ultimate Guide to Drinks

Living with diabetes requires careful attention to what you eat, but it’s equally important to pay attention to what you drink. From hydrating beverages to sweet treats, your drink choices can significantly impact your blood sugar levels. Here’s a comprehensive guide to the best drinks for managing diabetes, along with some tasty recipe alternatives to satisfy your cravings.

Hydration Heroes

These zero- or low-calorie drinks are essential for maintaining overall health and won’t raise your blood sugar levels:

• Water (plain or sugar-free flavored versions)
• Sugar-free sparkling water (e.g., LaCroix)
• Coffee
• Hot tea or iced tea (sweetened with no-calorie sweetener, if desired)
• Sugar-free sodas
• Low-sugar cranberry juice cocktail (e.g., Diet Ocean Spray)
• Low-sugar juice drinks (e.g., Diet V8 Splash)

Water: The Ultimate Hydrator

Drinking enough water is crucial for everyone, regardless of diabetes. Aim for 125 ounces (men) or 91 ounces (women) daily. Water helps regulate body temperature, lubricates joints, eliminates excess glucose, and improves cognitive function.

Sugar-Free Sparkling Water: A Refreshing Alternative

Sparkling water is a great choice, with benefits including improved swallowing ability, feeling fuller for longer, and relieving constipation. Try popular brands like Waterloo, La Croix, or Bubly, and experiment with flavors like lime, peach-pear, mango, or coconut.

Coffee: A Caffeine Conundrum

Caffeine affects everyone differently, so monitor your blood sugar to determine if caffeinated coffee is suitable for you. Limit coffee intake to four cups daily, and consider decaf or no-calorie sweeteners.

Tea: A Soothing Beverage

Enjoy herbal, black, or green tea unsweetened and with a squeeze of lemon. Research suggests green tea may help reduce blood pressure and lower LDL (“bad”) cholesterol levels.

Sugar-Free Sodas: A Convenient Option

Most sugar-free sodas are 99% water and can be counted as part of your daily water intake. Look for caffeine-free options and consume in moderation.

Low-Sugar Cranberry Juice Cocktail: A Fruity Treat

Try Diet Ocean Spray flavors like Cran-Mango and Cran-Pineapple, which have only 2 grams of carbs and 10 calories per 8-ounce serving.

Protein Drinks: A Helpful Alternative

Glucerna and Boost are meal-replacement shakes and bars designed for people with diabetes. They’re low in calories and sugar, high in protein and healthy fats. You can also try a homemade High-Protein Chocolate Smoothie recipe.

Alcoholic Drinks: A Cautionary Tale

While occasional drinking isn’t harmful, consult your doctor first and test your blood sugar frequently. Choose low-carb options like brut Champagne, dry red or white wine, or light beer. Avoid drinking on an empty stomach and stay hydrated.

Energy Drinks: A Warning

Energy drinks are high in sugar, caffeine, and carbs, making them a poor choice for people with diabetes. Instead, try a cup of unsweetened black coffee or water.

Diabetes-Friendly Drink Swaps

Make healthier choices by swapping these drinks:

• Homemade sugar-free chocolate milk instead of Nesquik Chocolate Milk
• Strawberry iced tea instead of Pure Leaf Sweet Tea
• Chai latte made with a sugar substitute instead of Starbucks chai tea latte
• Sugar-free hot cocoa instead of Swiss Miss hot cocoa packets
• Homemade sugar-free lemonade instead of Simply Lemonade
• Mott’s Apple Light instead of Alpine Spiced Apple Cider Mix
• Homemade Berry Blast Smoothie instead of Odwalla Berries GoMega Smoothie

Cheers to Managing Diabetes!

Stick to hydrating beverages, enjoy treats in moderation, and be mindful of hidden carbs and sugar in ready-to-drink products. With this guide, you’ll be well on your way to mastering diabetes and living a healthier lifestyle.