Even if you eat a perfect type 2 diabetes diet, what you drink can wreak havoc on your diabetes management. Oftentimes, what people drink is an overlooked as a reason for their high blood sugars. Beverages are often the forgotten culprit - a silent, hidden source of calories, carbohydrates, and, most importantly, added sugars that can send your blood glucose levels soaring.

Beverages attribute more added sugars to our diet than any other source. Over 43% of our sugar intake is from soft drinks, energy drinks, sports drinks, and fruit drinks! These types of drinks are easily absorbed and causes three major problems for diabetes management:

What Can Cause Rapid Blood Glucose Spikes?

A single drink can contain a shocking amount of carbs:

• 20 oz. Gatorade: 36 grams of sugar

• 12 oz. sweet tea: 34 grams of sugar

• 20 oz. regular soda: 64 grams of sugar

Be aware that liquid sugar is fast acting. 

Why Do I Struggle with Weight Gain/Loss?

Studies suggest that drinking too many calories is even more likely to cause weight gain than eating too many calories. If you are relying on Seattle Sutton's Healthy Eating for precise calorie control, sugary drinks can undo all the hard work.

Why Do I Feel Increased Hunger?

Beverages leave the stomach quickly. Liquid calories do very little to curb your appetite, which can leave you feeling hungry sooner and more tempted to snack between meals. 

Your Best Defense: 4 Diabetes Friendly Sips

The American Diabetes Association strongly recommends choosing zero-calorie or low-calorie drinks to help prevent blood sugar spikes. The 4 best beverage choices for people with diabetes are:

1. Water - For hydration and good blood sugar control, water is your best option. If you want some flavor, try infusing your water with cucumber slices, lemon or lime. High blood glucose can cause dehydration, so drinking more water can help you feel your best.

2. Low sodium vegetable juice - 100% vegetable juice provides 2 servings of vegetables per serving and is an excellent source of potassium. Diets low in sodium and high in potassium may reduce the risk of high blood pressure and stroke, which people with diabetes are increased risk of. These drinks do contain carbohydrates, about 9 grams per serving, which should be included in your carbohydrate limits for your meals or snacks.

3. Seltzer water - Zero carb, zero sugar, and provides a satisfying fizz. A great alternative to soda. You can make a zero-carb and zero-sugar ginger ale by adding a spoonful of finely grated ginger to a glass of seltzer water, add a bit of stevia and enjoy! Or try adding lemon juice and stevia for a refreshing drink. Canned seltzer drinks like La Croix or Bubly are also good options.

4. Unsweetened coffee or tea - The powerful antioxidants in tea and coffee have been proven to have health benefits. Avoid adding sugar or sweetened creamers as they will affect your blood sugars. Unsweetened almond milk and a dash of cinnamon is a good option for adding some flavor with minimal sugar and calories. 

The Breakdown on Beverages and Diabetes

By ditching the sugar-sweetened beverages and choosing zero-calories options, you'll maximize the benefits of your diabetic diet and gain better control over your blood sugars. For more insight or guidance on what beverages or foods may be best for you, schedule a complimentary consultation with me or one of the other Seattle Sutton's dietitians at www.seattlesutton.com/rdn.