Best Drinks for Diabetics
Blood sugar control is one of the most important concerns for people with diabetes. Choosing the right drink is just as important as eating a healthy diet in managing the disease. Sugary drinks like soda, fruit juices, and energy drinks can cause blood sugar to spike. So, it’s important to know your options.
1. Plain Water – Always the Best Choice
Plain water is not only the best drink for everyone, but it’s also the perfect choice for diabetics. Drinking enough water throughout the day helps your body regulate blood sugar, flush out toxins, and prevent dehydration, which can raise blood sugar.
2. Sugar-free herbal teas
Tea teas such as:
Chamomile: A natural sedative and beneficial for sleep and nerves
Mint: Improves digestion and a sense of freshness
Cinnamon: Some studies have shown that cinnamon can help control blood sugar
These teas are very healthy and beneficial options if consumed without sugar or sweeteners.
3. Natural lemon juice
Adding a few drops of fresh lemon to water not only improves its taste, but also helps with digestion and blood sugar control. The vitamin C in lemon is also beneficial for the immune system.
4. Unsweetened green tea
Green tea contains antioxidants called catechins, which may help improve insulin sensitivity. Drinking one or two cups of green tea a day (without sweeteners) can be part of a healthy diabetic lifestyle.
5. Low-fat or unsweetened plant-based milk
Low-fat cow’s milk can be helpful in moderation. If you’re lactose intolerant or looking for a lighter option, you can use almond milk or soy milk; just make sure they don’t have added sugar.
6. Homemade smoothies with low-sugar fruit
If you’re craving a sweet treat, you can make your own smoothie at home. Blending a small amount of fruit like strawberries, blueberries, or green apples with nonfat Greek yogurt and a dash of cinnamon or chia seeds makes a healthy, nutritious drink. Adding vegetables like spinach can also make your smoothie more nutritious.
Things to consider when choosing a beverage:
Avoid drinks that contain hidden sugars, such as packaged fruit juices, diet sodas, or flavored milks.
Always check the ingredients label to make sure there are no added sugars or hidden carbohydrates.
It’s better to use stevia or enjoy the natural flavor of the drink completely instead of using artificial sweeteners.
Harmful Drinks for Diabetics (To Avoid)
Although some drinks may seem healthy, they can actually raise blood sugar levels quickly. Here are a few drinks that should be avoided with caution or completely:
1. Processed Fruit Juices
Packaged fruit juices, even if labeled “natural” or “no added sugar,” are usually high in sugar. These types of drinks have a high glycemic index and cause a rapid increase in blood sugar.
2. Regular and Diet Soft Drinks
Sodas are at the top of the list of the unhealthiest drinks for diabetics in terms of sugar content. Even diet sodas that use artificial sweeteners may cause insulin resistance or increase appetite over time.
3. Energy drinks
These drinks are usually a combination of high caffeine, high sugar, and stimulants that are not good for the nervous system and blood sugar of diabetics and can increase the heart rate.
4. Flavored or sweetened coffees
Plain coffee is fine, but coffees made in coffee shops with syrups, cream, full-fat milk, and sugar can have a lot of sugar and hidden calories.
Important tips for choosing a healthy drink
Read the ingredients label carefully: Make sure the drink you are considering does not have added sugar, artificial flavors, or unhealthy preservatives.
Use homemade drinks: Whenever possible, prepare your own drinks at home to be sure of the ingredients.
Use natural sweeteners like stevia or erythritol: These can sweeten your drink without raising your blood sugar.
Choose low-calorie drinks: water, herbal tea, black coffee, and unsweetened plant-based milks are ideal options.
Suggested daily drinking plan for diabetics:
| Consumption time | Suggested drink |
|---|---|
| Early morning | A glass of water + a few drops of lemon juice |
| After breakfast | Green tea or cinnamon tea without sugar |
| Afternoon snack | Peppermint or chamomile tea |
| Evening | A glass of almond milk or low-fat milk |
| The night before bed | Borage or lavender tea (soothing) |
Homemade and useful drinks for blood sugar control
1. Water with sharbat seeds
Sharbat seeds are rich in fiber and can help control appetite and reduce rapid sugar absorption. You can pour a teaspoon of sharbat seeds into a glass of cool water and let it soak for about 15 minutes, then drink.
2. Cinnamon tea
Cinnamon is one of the most effective herbs in reducing insulin resistance. Brewing cinnamon sticks with boiling water and consuming it once a day can play a role in blood sugar management. But be aware that excessive consumption may be harmful to the liver.
3. Olive leaf tea
Studies have shown that olive leaves have antioxidant and anti-diabetic effects. This tea can help reduce blood sugar levels, but it should be consumed after consulting a doctor, especially if you are taking anti-diabetic medication.
4. Natural coconut water (in moderation)
Fresh, unsweetened coconut water contains minerals such as magnesium and potassium, which can help regulate blood sugar. However, its consumption should be controlled and in small quantities, as it contains natural sugar.
5. Green smoothie
A combination of green leafy vegetables such as spinach, cucumber, lemon, a little ginger and flaxseed can be a refreshing and blood sugar-controlling drink. You can use this drink once a day as a snack.
Plant-based milks suitable for diabetics
If you like milk but don’t want to use cow’s milk, plant-based milks are good options:
Unsweetened almond milk: low in calories, sugar-free and rich in vitamin E
Diluted coconut milk: healthy fat and low in sugar
Unsweetened soy milk: a source of protein and suitable for sugar control
Important tip: Always read the ingredients label and make sure that the plant-based milk you are using has no added sugar.
Important warnings about drinking beverages for diabetics
Avoid ready-made or seemingly natural flavored drinks.
Never replace diabetes medications with herbal drinks on your own.
Dietary changes should be made in consultation with a doctor or nutritionist, especially if you are taking medication.
The amount of drink you drink is important; even healthy drinks can raise blood sugar if consumed excessively.
Cold Drinks Suitable for Diabetics
6. Infused Water
Combining water with sugar-free fruits and vegetables such as lemon, cucumber, strawberries or mint creates a mild and pleasant taste in the water, without increasing blood sugar. This drink is very popular and healthy, especially in the summer season.
7. Fresh Vegetable Juice
Extracting vegetables such as celery, cucumber, spinach and carrots in moderation (because carrots are slightly sweet) can be a drink rich in vitamins, fiber and antioxidants. This type of drink helps regulate blood sugar and detoxify the body.
Recommended Hot Drinks for Diabetics
8. Nettle Tea
Nettle is a plant with blood sugar-controlling properties that is also highly recommended in traditional medicine. Nettle tea can be consumed once or twice a week, but if you are taking certain medications, be sure to consult your doctor.
9. Bitter coffee without sugar
Pure, bitter coffee, if consumed without sugar or sweeteners, can help control blood sugar by controlling appetite and improving metabolism. Of course, you should not overdo it; one to two cups a day is enough.
10. Green tea
Green tea is rich in antioxidants and can help regulate blood sugar, reduce oxidative stress, and improve insulin sensitivity. Drinking two to three cups of green tea a day, without added sugar, is recommended.
Final tips on choosing drinks for diabetics
Natural and artificial sweeteners should be used with caution. Even sugar-free sweeteners such as stevia should be consumed in moderation.
Every drink, even healthy ones, should be part of a diet. Drinks should not replace meals or medications.
Know your body. Some people may be allergic to a type of herbal drink or may have drug interactions. So introduce any new drink carefully and gradually into your diet.
Dairy drinks suitable for diabetics
11. Low-fat or lactose-free milk
Milk is a good source of calcium and protein, but for diabetics, it is better to use the low-fat type to reduce the amount of calories and saturated fat intake. Also, some diabetics are lactose intolerant and can use lactose-free milk or plant-based milks.
12. Almond milk or coconut milk without added sugar
These types of milk are plant-based and low-carb options that are a very good option for diabetics if they are without artificial sweeteners or sugar. Almond milk is especially popular because of its low calories and mild taste.
Special drinks for better blood sugar control
13. Diluted cranberry juice (sugar-free)
Cranberries are rich in antioxidants, and some studies have shown that they can help improve insulin sensitivity. If cranberry juice is prepared naturally and without sugar, it can be used as a healthy drink with a little dilution.
14. Natural lemon juice
The juice of a fresh lemon in a glass of lukewarm water is a great drink to start the morning. This combination helps detoxify the body, aid digestion, and lower blood sugar. Of course, sugar or honey should not be added to it.
Some drinks to avoid
If you have diabetes or are in the prediabetes stage, you should avoid drinking the following:
Carbonated drinks (even diet ones, in some cases)
Energy drinks
Industrial fruit juices with added sugar
Sweetened tea and coffee
Drinks containing syrup or industrial flavors
Summary
Choosing drinks for diabetics should be done carefully and with awareness. Beverages, while they may have fewer calories than foods, have a rapid impact on blood sugar. Consuming water, herbal teas, unsweetened plant-based milks, and diluted natural fruit juices can help people with diabetes live a healthier lifestyle.
Cool Summer Drinks for Diabetics
15. Cucumber and Mint Water
This combination is light, low in calories, and very refreshing. Cucumbers contain a lot of water and fiber, and mint gives the drink a wonderful flavor. Just throw a few slices of cucumber and mint leaves in a bottle of water and put it in the refrigerator for a few hours. This drink is a great choice for the summer season.
16. Natural Coconut Water
Coconut water is a natural drink with low sugar and rich in electrolytes. Of course, you should choose the natural type with no added sugar. This drink can be a good alternative to sports and energy drinks.
17. Sour Tea (Red Tea or Hibiscus Tea)
Sour tea has a special, slightly sour flavor and a beautiful color. This tea is caffeine-free, and some studies have shown that it can help reduce blood pressure and blood sugar levels. It can be consumed both hot and cold.
Special Morning Drinks
18. Cinnamon Tea
Cinnamon is one of the spices that has shown beneficial effects in controlling blood sugar in various studies. Making cinnamon tea with cinnamon sticks and hot water, and drinking it in the morning, can help regulate blood sugar.
19. Grated Sweet Potato Juice (in traditional medicine)
Some traditional medicine sources state that grated sweet potato juice helps control blood sugar. However, be sure to consult a doctor or nutritionist before using such drinks.
Important tips for choosing drinks for diabetics
Read the labels: Always check the ingredients label on drinks before buying. Look for “no added sugar” or “sugar-free.”
Control your intake: Even healthy drinks can affect blood sugar levels if consumed in excess.
Homemade drinks are a priority: As much as possible, make drinks at home and with natural ingredients.