8 Safe Drinks for Diabetes: What to Look for on Labels - GoodRx (2024)

When people think about their diet, they often focus on food. But what you drink can have a big effect on your health, too. This is especially true for people with diabetes. That's because you digest drinks faster than what you chew. And with diabetes, that can mean spikes in blood sugar.

Part of the issue is that some drinks have a long list of ingredients, including sugar and carbohydrates. We're here with a list of the best drinks for diabetes and specific ingredients to look for.

Why do people with diabetes need to watch what they drink?

With diabetes, any amount of carbohydrates (sugar) can raise blood glucose levels. This is especially true for carbs you drink because they’re digested faster than carbs you chew.

Since sweet drinks are absorbed quickly, they can increase blood glucose levels quickly too. Staying within your glucose target range as much as possible will help to improve how you feel. And it will reduce the risk of other diabetes-related health issues.

To avoid spikes in blood glucose, you’ll need to pay close attention to the carbohydrates in your drinks —not just in your food.

It can help to know that not all carbohydrates are created equal. In fact, there are three main types:

• Sugars are simple carbohydrates occurring naturally in fruits, veggies, and milk products. “Added sugars” are in processed foods like sugary drinks and baked goods.

• Starches are complex carbohydrates found in veggies, beans, and grains.

• Fibers are complex carbohydrates found in fruits, veggies, nuts and seeds, whole grains, and beans. Fibers help to slow down how quickly starches are absorbed and keep you feeling fuller, longer.

The 8 best drinks for diabetes

If you have diabetes, the best drink choices are naturally sugar free or have only a small amount of sugar. Keep in mind that the nutritional contents of drinks vary from brand to brand. So it’s important to read nutritional labels to make sure your drink of choice works with your blood sugar goals.

The good news is that there’s a long list of thirst-quenching and satisfying drinks for people with diabetes. Let’s take a look at eight diabetes-friendly drinks that don’t have excess sugar or calories.

1. Water

Plain water is the best drink for everyone, but especially for people living with diabetes. It is naturally hydrating and free of carbohydrates and calories. How much water to drink every day depends on your age, activity level, and other health conditions. But if you’re thirsty, you can confidently grab a glass of water.

2. Carbonated or seltzer water

Sparkling water is another satisfying drink that’s free of calories, carbohydrates, and additives. But be sure to read the nutrition label. It’s easy to get surprised by added sugars when trying a new brand.

3. Water with fresh additions

If carbonation isn’t your thing, there are other ways to liven up the healthiest drink. You can keep water refreshing and interesting by adding a garnish. Here are some options:

• Fresh fruit (berries and citrus slices)

• Fresh herbs (mint, rosemary)

• Frozen fruit (watermelon or grapes)

4. Unsweetened tea or coffee

Coffee and tea are safe and healthy as long as you limit added sugars. Keep it simple by ordering plain tea or coffee, iced coffee, or an Americano.

Carbohydrates can add up quickly in specialty drinks, so order yours unsweetened. Then, add small amounts of milk or sweeteners yourself.

5. Milk or plant-based milks (unsweetened almond or soy milk)

Milk products aren’t free of carbs, but they’re full of healthy vitamins and minerals. But beware, some milk alternatives, like rice milk and oat milk, have more carbohydrates than others.

And some brands and flavors of plant-based milks contain added sugars. So be sure to check the nutrition label and choose unsweetened varieties instead.

6. Drinks sweetened with stevia or monk fruit

Stevia and monk fruit are non-nutritive sweeteners that come from plant sources. Both have minimal calories or carbs.

Some drinks that are sweetened with these natural fruit extracts are Zevia, Vitamin Water Zero, and Bai products. You can also buy Stevia or monk fruit and sweeten your tea, coffee, and other drinks.

7. Low-sugar kombucha

Kombucha is a fermented drink that’s full of gut-healthy probiotics. While there isn’t a standard carbohydrate amount in kombucha drinks, reading the nutrition label will help.

Brands with added fruit juice will increase the total carbohydrate amount. Be sure to look at the serving size. Some bottles have two servings (or more), so check how many carbohydrates it has per serving.

8. Healthy smoothie

Carbohydrates in smoothies can vary a lot. But you can make a carb-friendly smoothie at home where you control the ingredients.

Try blending the following:

• 8 oz milk (dairy, soy, almond)

• 1 tbsp Greek yogurt (unsweetened)

• 1 handful of frozen spinach and berries

• 1 tbsp chia and flax

• 1 tsp almond butter

If the smoothie is too thick, add small amounts of water.

What are the worst drinks for diabetes?

Drinks with added sugars have extra calories and zero nutrients. And they can cause a surge in blood sugar. They’re not a good option for anyone. But you should take extra care to avoid them if you have diabetes. Many drinks you see on store shelves have added sugars.

The American Diabetes Association (ADA) created “Rethink Your Drink.” Their recommendations are to avoid or limit:

• Fruit juice (unless treating low blood sugar)

• Sweetened coffee or tea

• Sweetened sports drinks and energy drinks

• Regular soda

A 12 oz can of soda contains about 10 tsp of sugar or 39 g of carbohydrates. Just 1 can of soda alone exceeds the American Heart Association’s recommendations of no more than 6 tsp of added sugars per day for women and 9 tsp of added sugars per day for men.

What ingredients should you check for in your drinks?

Added sugars go by many names, so it can be hard to tell from the food label what’s healthy and what’s not.

When reading labels, the ADA suggests avoiding drinks with the following added sugars:

• Raw sugar, cane sugar/juice, brown sugar

• Date sugar, beet sugar, coconut sugar

• Honey, agave, molasses, maple syrup

• Fructose, glucose, maltose, sucrose

• Corn syrup, high-fructose corn syrup, malt syrup

• Invert sugar (a liquid sweetener that’s half glucose and half fructose)

If your drink contains any of these, the nutrition facts label will give you information about total carbohydrates and added sugars. Then, you can follow steps from your care team on managing carbohydrates in your diet. Recommendations vary depending on the type of diabetes you have, as well as your age, health, and activity level.

What are safe drink additives for people with diabetes?

When you’re trying to cut back on sugar in your diet, it’s natural to turn to artificial sweeteners —or other non-caloric natural sweeteners such as stevia and monk fruit. But, similar to sugars, it’s best to limit your use of artificial sweeteners.

Generally speaking, it’s OK to have moderate amounts of more natural sweeteners. This includes honey, maple syrup, dates, and others. But even they need restrictions because all sugars raise blood glucose.

The ‘best’ alcoholic drinks for people with diabetes

Having any amount of alcohol can affect your diabetes management and overall health. And it brings some safety risks. That’s because, with diabetes, alcohol raises the risk for low blood sugar (hypoglycemia). Plus, it can mask your ability to pick up on its signs and symptoms.

So it's important to talk with your provider before drinking alcohol. In general, low-carbohydrate drinks are OK to have in moderation.

If approved, stick with the daily recommendations for alcohol consumption. For women, that’s no more than 1 drink per day. For men, it’s 2 drinks per day.

When choosing a drink, keep in mind:

• Light beers and dry wines have less alcohol and calories.

• Sweet wines and mixed drinks contain added sugars.

• For mocktails or mixed drinks, club soda or diet soda are better choices than juice or regular sodas.

Best drinks if you are having a ‘hypo’

Experiencing hypoglycemia, or a “hypo,” is the one time when people with diabetes will need to drink fruit juices or a regular soda. A hypo is when your blood sugar is below 70 mg/dL. This can cause uncomfortable and even dangerous symptoms that you’ll need to treat.

The best way to treat this fast is with a juice or regular soda. That’s because liquid carbohydrates are absorbed quickly, so they’ll raise your glucose levels fast.

To treat hypoglycemia, follow the “15-15 rule”:

• Have 15 g of fast-acting carbohydrates (about 4 oz of juice or soda).

• Wait 15 minutes.

• Check your glucose — if you’re still below 70 mg/dl, repeat these steps.