What you drink is just as important as what you eat when you have diabetes. Indeed, you may be surprised by how much a single drink can affect your blood sugar.
Drinks with carbohydrates (read: sugar) will affect your blood sugar more readily than zero-carb, zero-sugar drinks like water. “Anything that’s liquid that has carbohydrates will digest faster than something you would have to chew,” says Lori Zanini, RD, CDCES, a registered dietitian who’s based in Los Angeles. The result: a quick spike in blood sugar.
If you have type 2 diabetes, this means limiting how many sugary drinks — such as regular soda, sweet tea, and even juice — you consume. Instead, try to replace these drinks with low-sugar and sugar-free options, including water. There’s a variety of refreshing, flavorful beverages you can enjoy, says Katherine Basbaum, RD, a registered dietitian at the University of Virginia Health System in Charlottesville.
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1. Drink Plain Water
“Water is neutral,” Zanini says. This means that water neither raises nor lowers your blood sugar.
Water is also a great way to stay hydrated, and good hydration will help you regulate your blood sugar. “Water helps dilute your blood, which lowers your blood sugar levels,” Zanini explains.
In terms of daily fluid intake, in general, men should aim for approximately 15½ cups, while women should target about 11½ cups. But this can vary depending on your body size and activity level, as well as the weather. Consider speaking with your doctor about how much water you should aim to drink every day.
Keep an eye on your hydration by checking that the color of your urine is light yellow, Zanini says.
If you often forget to drink as much water as you should, Basbaum has a suggestion for increasing your intake: Drink one 8 ounce (oz) glass of water for every other beverage you drink that contains sugar substitutes or caffeine. Shake things up with sparkling water or by squeezing lemon or lime juice into your glass.
2. Drink Cow’s Milk, Which Also Provides Protein and Calcium
“Skim or low-fat milk is also a good beverage option, but it must be counted toward your carb total for a particular meal or snack,” Basbaum says.
A cup of low-fat (1 percent) milk also provides 307 milligrams (mg) of calcium, which accounts for about 33 percent of the recommended daily amount.
Be aware that nondairy milk options, such as almond milk, may have added sweeteners and flavorings. They also often lack the high amounts of protein found in cow’s milk, which can help you feel full longer and prevent blood sugar spikes.
3. Avoid Sugar-Sweetened Sodas or Teas
Regular consumption of sugary drinks like soda, energy drinks, juices, and sweetened tea is associated with diabetes, heart disease, and weight gain.
Indeed, people who consume one or two sugary drinks a day are 25 percent more likely to have difficulty managing their blood sugar and 50 percent more likely to have a metabolic condition.
But for people age 35 and older, reducing consumption of these drinks by 10 percent may decrease the incidence of diabetes.
“Sugar-sweetened drinks are absorbed into your bloodstream much too quickly, causing a spike in blood glucose levels,” Basbaum says. Furthermore, these drinks will affect your carb intake. A typical 12 oz can of soda contains about 38.5 grams (g) of carbs.
Get in the habit of carrying a bottle of water with you in case you get caught somewhere with no sugar-free drink options available.
4. Limit Artificially Sweetened Drinks, Too
Drinks with artificial sweeteners, such as diet sodas, remain a controversial topic.
On the one hand, drinks with artificial sweeteners can be a calorie-reducing alternative to sweetened drinks. “I do endorse artificially sweetened beverages for the purpose of controlling blood sugar and weight,” Basbaum says.
But while these drinks have zero carbs and low calorie counts, they can cause people to crave sweets more, in Zanini’s experience. And they contribute to weight gain and insulin resistance, a condition associated with cardiovascular disease, metabolic syndrome, and obesity.
Whether you decide to drink artificially sweetened beverages (and how much) is a matter of taste and preference and a choice to make with your healthcare team.
5. Drink Tomato Juice Instead of Sugary Fruit Juice
If you enjoy drinking juice, or you’re tired of drinking water all the time, avoid sugary fruit options and instead opt for a small portion of vegetable juice, like tomato juice, Zanini says. And as long as you stick to 100 percent tomato juice with no added salt or sugar, it might provide you with some good overall health benefits.
Consuming a diet rich in tomatoes may protect against cardiovascular and neurodegenerative diseases. It can also improve your immune response, among other benefits. The carotenoids found in tomatoes may even lower the risk of insulin resistance.
Keep in mind that tomato juice does have nearly 11 g of carbs per cup, so you’ll need to factor that in.
As always, it’s better to eat whole fruits and vegetables than drink them, Zanini says. More than 110 g of tomato per day, or one whole tomato, may reduce blood pressure and, by extension, the cardiovascular risk associated with type 2 diabetes.
6. Drink Unsweetened Coffee and Tea
Drink hot or iced tea and coffee in moderation. “Try them either unsweetened or prepared with a sugar substitute,” Basbaum says. Your best bet is to stick to unsweetened coffee or tea, but if you have to add something, look for low-calorie sweeteners. Keep in mind that the carbs in any milk, cream, or creamer you add to your drink must be counted as part of the carbohydrates in your diet. If you enjoy syrup flavors in coffee drinks, look for sugar-free variations.
Rather than adding sugar, tea can be flavored with lemon juice. But if you need some sweetness, Zanini recommends opting for stevia instead of other artificial sweeteners as a more natural option.
Coffee and tea — green tea in particular — may lower type 2 diabetes risk.
7. Avoid Sports Drinks — Unless You’re an Endurance Athlete
Exercise is great for managing type 2 diabetes, but skip sports drinks, which are high in carbohydrates. One 12 oz serving of Powerade, for example, packs about 29 g of carbs.
Dietitians only recommend sports drinks for endurance athletes, who may exercise strenuously enough to need salt and nutrient replacement. “Sports drinks are usually not necessary unless someone has been very active for over an hour,” Zanini says.
Water is sufficient to keep you hydrated for moderate exercise. You can also plan on a healthy postworkout snack that provides you with some carbs and protein, such as a slice of whole-grain bread and tuna. These options will give you the protein and carbs you need to kick-start your exercise recovery.
8. Drink 100 Percent Fruit Juices in Moderation
An occasional 4 to 6 oz glass of 100 percent fruit juice is great as a treat, Basbaum says. Remember to count the carbs as part of your overall meal, and plan for the blood sugar spike the juice might cause.
For example, if you like to have breakfast with fresh-squeezed orange juice, which has 25 g carbs per 8 oz, calculate its nutrient makeup along with your eggs and whole-grain toast for a complete picture of the meal.
9. Drink Alcohol Sparingly
While older studies found that moderate alcohol consumption may be beneficial for health, more recent research suggests that no amount of alcohol is safe. In fact, drinking alcohol can increase your risk of certain cancers, heart disease, and death.
If you choose to imbibe, do so in small quantities, especially because alcohol can cause blood sugar fluctuations. Moderate drinking is defined as up to one drink for women and two drinks for men per day. One drink equals 1.5 oz of liquor, 12 oz of beer, or 5 oz of wine.
And because the benefits of alcohol are debated, if you don’t already drink alcohol, it’s best not to start. If you do drink, your doctor can advise you on how to do so safely.
10. Don’t Drink Energy Drinks, Which Contain Sugar and Caffeine
Energy drinks give you a temporary boost of energy that comes from sugar, caffeine, and other additives. But all of that can also cause an irregular heartbeat, disrupt sleep, and increase your heart rate and blood pressure.
One 8.4 oz can of Red Bull energy drink contains more than 26 g of sugar and 75 mg of caffeine. Even the sugar-free version has 75 mg of caffeine. In comparison, a 1-oz shot of espresso has 63 mg of caffeine, while an 8 oz cup of coffee has 96 mg.
Instead of relying on liquid energy to keep you going, fight fatigue in other ways. One of the best ways to stay healthy and alert is to focus on getting quality sleep. Seven to nine hours per night is the sweet spot, Zanini says. Regular exercise can also help. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity exercise and two full-body strength sessions per week at a minimum.
If you do need a quick energy boost, stick to healthier beverage options like unsweetened coffee and tea.
The Takeaway
Water is the best choice for most people living with diabetes who need to stay hydrated because it has no carbs or calories. It helps dilute the blood and lower your blood sugar.
Sugary drinks like soda, energy drinks, and juices can raise blood sugar quickly. Try to avoid these drinks, or consume them occasionally in small portions.
Artificially sweetened beverages, such as diet sodas, may help reduce sugar intake. But they can also contribute to sugar cravings. Consume these drinks in moderation, and aim to opt for water instead.
Low-fat milk, tomato juice, and unsweetened coffee or tea can all be part of a diabetes-friendly diet. But be mindful of added sugars, carbs, and portion sizes.
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Resources
Water: How Much Should You Drink Every Day? Mayo Clinic. October 12, 2022.
Collins EJ et al. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology. February 2022.
Association Between Tomato Consumption and Blood Pressure in an Older Population at High Cardiovascular Risk: Observational Analysis of PREDIMED Trial. European Journal of Preventive Cardiology. November 24, 2023.
Nie J et al. Tea Consumption and Long-Term Risk of Type 2 Diabetes and Diabetic Complications: A Cohort Study of 0.5 Million Chinese Adults. American Journal of Clinical Nutrition. March 11, 2021.
Julie Cunningham has been a registered dietitian for more than 25 years. She is a certified diabetes care and education specialist (CDCES) and an international board-certified lactation consultant. She has served as the president of the Foothills Chapter of the North Carolina Dietetics Association (NCDA) and has been a member of the executive board of the NCDA.
Ms. Cunningham received a bachelor's degree from Appalachian State University in North Carolina. She subsequently completed a master's degree in public health nutrition at the University of North Carolina at Chapel Hill.
Ms. Cunningham has worked in women's and children's health, cardiology, and diabetes. She is the author of 30 Days to Tame Type 2 Diabetes, and she has also written for Abbott Nutrition News, Edgepark Medical Health Insights, diaTribe, Babylist, and others.
A resident of beautiful western North Carolina, Cunningham is an avid reader who enjoys yoga, travel, and all things chocolate.
Madeline Vann, MPH, LPC, is a freelance health and medical writer located in Williamsburg, Virginia. She has been writing for over 15 years and can present complicated health topics at any reading level. Her writing has appeared in HealthDay, the Huffington Post, Costco Connection, the New Orleans Times-Picayune, the Huntsville Times, and numerous academic publications.
She received her bachelor's degree from Trinity University, and has a master of public health degree from Tulane University. Her areas of interest include diet, fitness, chronic and infectious diseases, oral health, biotechnology, cancer, positive psychology, caregiving, end-of-life issues, and the intersection between environmental health and individual health.
Outside of writing, Vann is a licensed professional counselor and specializes in treating military and first responders coping with grief, loss, trauma, and addiction/recovery. She is a trauma specialist at the Farley Center, where she provides workshops on trauma, grief, and distress tolerance coping skills. She regularly practices yoga, loves to cook, and can’t decide between a Mediterranean style diet and an Asian-fusion approach.
