10 Drinks and Juices for Diabetics

With India being known as the world's diabetes capital, many people are concerned about the safety of drinking fruit and vegetable juices as diabetics.

According to recent estimates, the number of people diagnosed with diabetes between the ages of 20 and 79 has reached 422 million by 2024. Experts project that this figure will climb to 643 million by 2030 and a whopping 783 million by 2045. The predictions underscore the alarming trend of rising diabetes cases worldwide.

Dealing with diabetes can be difficult, but keeping an eye on your daily diet is essential. Physical exercise, such as yoga, and avoiding poor dietary choices might help keep your blood sugar levels from soaring, which may heighten the situation.

Hence keeping a healthy and balanced food plan is critical for promoting general health and preventing issues.

This blog will feature some of the best drinks you can drink if you have diabetes and how they can assist in regulating your blood sugar levels.

Fresh fruit and vegetable juices can supply critical nutrients while also aiding in preventing illness. However, if you have diabetes, you must consider the effects on blood sugar levels.

Individuals with diabetes must maintain a well-balanced diet to avoid rapid blood sugar rises. Fruit juices are popular among non-diabetics, but they may not be suitable for diabetics. Let's have a look at the best drinks for diabetes.
 

Top 10 Drinks for Diabetes Control

1. Bitter Gourd Juice

Bitter gourd juice is ideal for diabetics since it reduces blood sugar levels. You can drink it plain or with lemon and cucumber. Bitter gourd juice includes many vital elements, including iron, magnesium, vitamins, potassium, and vitamin C. Bitter gourd/Karela juice adds shine to hair and treats dandruff, hair loss, and split ends. It is a diabetic superfood that helps to reduce blood glucose levels. 

Tip: Mix it with lemon and cucumber for added flavour.

2. Amla Juice

Amla juice is a healthy option for you if you have diabetes. Amla, often known as Indian gooseberry, includes vitamin C and antioxidants. Amla juice is not only diverse and delicious, but it is also extremely nutritious and has some health benefits. It has high levels of vitamin C, a water-soluble vitamin that works as an antioxidant. It is also high in antioxidants and has strong anti-inflammatory qualities, which may benefit liver function.

Benefit: It’s a potent antioxidant that helps protect against free radical damage.

3. Herbal tea 

Chamomile, hibiscus, ginger, and peppermint tea are all great options for diabetics. Herbal tea is low in carbohydrates, calories, and sugar and high in disease-fighting antioxidant chemicals such as carotenoids, flavonoids, and phenolic acids. 

Pro tip: Opt for unsweetened herbal tea for better blood sugar control.

4. Green Smoothie

Green smoothies are a great way to get more fibre and nutrients in your diet while remaining hydrated. To prepare a nutritious homemade smoothie, combine green veggies like spinach, kale, and celery with protein powder and a little fruit.

Reminder: Include fruits in moderation and always track your carb intake.

Fruits include carbohydrates, so remember to include them in your daily carb consumption.

Book a dietitian today, and get a personalised diet tailored to your needs.

5. Vegetable Juice

While most 100% fruit drinks are heavy in sugar, you could consider tomato juice or vegetable juice instead.

Make your own combination of green leafy vegetables, celery, or cucumbers with a handful of berries for a tasty source of vitamins and minerals. However, keep in mind that the berries should be included in your daily carbohydrate allowance.

Tip: Avoid adding extra sugar to keep the juice diabetic-friendly.

If you're managing your blood sugar levels, visit TruePal today for personalized support and expert guidance.

6. Unsweetened coffee

A 2018 analysis of studies found that drinking coffee may reduce your chance of acquiring type 2 diabetes by improving sugar metabolism over time.

Coffee, like tea, should not be sweetened. Adding milk, cream, flavoured syrups, or sugar to your coffee raises the total calorie count and may impact your blood sugar levels.

If you prefer to utilise no-calorie or low-calorie sweeteners, there are numerous options available. Of course, you should keep in mind that even unsweetened coffee or tea might boost your blood sugar due to caffeine. A 2019 review of studies conducted by NCBI found that consuming unsweetened coffee may cause a blood sugar increase within 1-3 hours.

Pro tip: Avoid sweeteners and flavoured syrups to prevent blood sugar spikes.

You can consult with your healthcare team or a dietitian to establish whether the caffeine content of your coffee or tea is important to consider while planning your meals or managing your diabetes.

7. Coconut water

Coconut water is pleasant and rich in minerals. It promotes electrolyte balance and helps reduce blood pressure. Drinking coconut water can improve diabetes management. It can assist reduce glycated haemoglobin levels and assess long-term blood sugar control.

8. Kombucha

Kombucha is a fermented beverage produced primarily from black or green tea. It has a high concentration of probiotics, which are healthy microorganisms found in the gut. Probiotics may help improve blood sugar levels in people with type 2 diabetes, but more research is needed to determine how much to take and for how long.

Although the actual nutritional composition varies based on the kind, brand, and taste, a 1-cup portion of kombucha usually includes around 7 grams of carbohydrates, making it an excellent choice for a low-carb diet.

9. Seltzer water

Seltzer water is an excellent bubbly, sugar-free alternative to other carbonated beverages like soda. Like ordinary water, it contains no calories, carbohydrates, or sugars. Drinking carbonated water is an excellent strategy to keep hydrated and maintain stable blood glucose levels. There are numerous flavours and kinds to select from. You can also add fresh fruit and herbs to your drink for a wonderful variation.

10. Milk

Milk contains vitamins and minerals, but also adds carbohydrates to the diet. Research has shown that milk's fat content does not affect blood sugar levels. However, whole milk may decrease digestion and absorption, lowering the danger of a rapid rise in blood sugar compared to low-fat milk. Of course, the protein content of milk, in general, frequently offsets any unexpected blood sugar surge. Whether you pick whole milk, a low-fat or nonfat version, you should take it in moderation, not exceeding two to three 8-ounce cups daily.  

You may find out more about how milk, in general, can affect and fit into your diabetes management strategy.
 

The three worst beverages

Avoid drinking regular soda, sugary energy drinks, and fruit juices.

1. Regular soda

Soda ranks first on the list of drinks to avoid. According to the ADA, one can contain around 40 grams of sugar and 150 calories. This sugary beverage is also related to weight gain and tooth decay, so leave it on the store shelf. Opt for sugar-free, fruit-infused water or tea.

2. Energy drinks

Energy drinks can be heavy in both caffeine and carbs. A small 2018 study found that energy drinks can trigger a blood sugar increase.

Excess caffeine can also:

- Cause nervousness.

- Increased blood pressure might lead to sleeplessness.

- All of these changes can have an impact on your general well-being.

3. Fruit juices—sweetened or unsweetened

Although 100% fruit juice is OK in moderation and contains nutrients such as vitamin C, all fruit juices can add a significant quantity of carbs to your diet because they include pure (natural) sugar. This combination can hurt your blood sugar and raise your chance of gaining weight.

If you have a persistent fruit juice hunger, make sure you get a juice that is 100% pure and contains no added sugars. Also, restrict your serving size to 4 ounces (oz), or 1/2 cup, to keep your sugar intake to 3.75 teaspoons (15 grams). Instead, consider adding a dash or two of your favourite juice to your sparkling water.
 

Quick Guide to Diabetic Drinks 

1. Best Choices: - 

• Bitter gourd juice 
• Herbal tea 
• Green smoothies 

2.  Moderate Consumption

• Coconut water - 
• Milk 
• Kombucha 

3.  Avoid

• Regular soda 
• Energy drinks 
• Sweetened fruit juices

Takeaway

When choosing a drink, keep things basic. Unsweetened tea and coffee, and any sugar-free beverage, are excellent choices. Natural juices and milk are generally fine in moderation. If you're looking for some sweetness in your drinks, try adding natural sources including fragrant herbs, citrus segments, and crushed berries.

FAQs

1. Can diabetics drink fruit juices?
It's best to avoid sugary fruit juices as they can cause blood sugar spikes. Opt for low-carb options like vegetable juices.

2. Is coconut water safe for diabetes?
Yes, coconut water can help manage blood sugar levels and is rich in minerals.

3. Does coffee affect blood sugar?
Unsweetened coffee may cause a slight rise in blood sugar due to caffeine, so consume it in moderation.

4. What are the best drinks for diabetes?
Herbal tea, green smoothies, and bitter gourd juice are excellent for controlling blood sugar.

5. Should diabetics avoid soda?
Yes, regular soda is high in sugar and can spike blood sugar levels.

6. Is apple juice good for diabetes?
Apple juice has natural sugar. It can raise blood sugar levels. For diabetes, it’s better to eat whole apples instead.

7. Is beetroot juice good for diabetic patients?
Beetroot juice is safe in small amounts. It can help with blood pressure. But it’s best to check with a doctor.

8. Which fruit has no sugar?
Avocados have almost no sugar. They’re a healthy choice for diabetes.