Juice for Diabetics: What the Research Says About Blood Sugar and Beverages
By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 22, 2024Click to rate this article!
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By Dr Rajeev Singh +2 more
Medically reviewed by Dr Rajeev Singh
Last updated: Apr 22, 2024Table of Contents
Living with diabetes requires careful management of both food and drink choices. Selecting the right beverages not only helps maintain stable blood sugar levels but also prevents health complications associated with diabetes. In this blog, we will discuss the importance of choosing the right beverages for diabetics-the best and worst choices. We’re going to talk about common myths related to juice and diabetes. We will also cover special notes for certain drinks. Lastly, we will share tips and recipes for diabetic-safe juices.
For those with diabetes, smart drink choices are key. This section will tackle myths about juices and diabetes and discuss the pros and cons of drinking natural fruit and vegetable juices.
A common idea is that fruit juices, coming from nature, must be safe and healthy for diabetics. Unfortunately, it’s not that simple. Yes, no-sugar fruit juice has key vitamins and minerals. Yet, it may also be high in sugars and starch, which can spike blood sugar levels.
Natural fruit and vegetable juices aren’t all bad. They do indeed bring with them anti-inflammatory antioxidants and vitamins. However, their natural sugar content could impact blood sugar levels in a negative way. Having said that, these natural fruit and vegetable juices can be enjoyed in managed portions. Always take into account the juice’s sugar content and their glycemic ranking.
When had in small, controlled servings, natural fruit and vegetable juices can be healthy for diabetics. They deliver nutrients, inflammation-fighting antioxidants, and hydration. Just remember to select low sugar, low starch juices, watch your portion size, and account for juice sugars in your daily meal planning.
The glycemic index or GI shows us how fast a food spikes blood sugar levels. Foods with low GI slowly increase blood sugar while high GI foods induce a quick rise. For diabetics, juices made from fruits and vegetables with low GI, like cucumber, carrot, or tomato, are a smarter choice. High GI fruits such as pineapple or watermelon, on the other hand, can cause sudden jumps in blood sugar levels. Checking juices’ GI values is a helpful guide for your drink picks and blood sugar management.
Drinking fruit juice with added sugar packs a double punch for diabetics. It ups the risk of both sudden and long-term blood sugar rises, offering only very few perks in return. It can also lead to weight gain, a main factor in type 2 diabetes.
Although fruit juices are usually avoided in diabetics, jamun juice is one juice that is actually not just a tasty beverage but actually beneficial for them> it aids in blood sugar control along with providing several other health benefits. Its believed to very good for digestion, heart, strengthens immunity and can have benefits of cancer-protection too. Its been used in ayurvedic preparations since years for its health benefits.
Dr. Siddharth Gupta, MD
Making the best drink picks is vital for diabetes. Here are a few diabetic-friendly options:
Water should be every diabetic’s go-to drink. It doesn’t raise blood sugar and helps cleanse extra glucose from your body through urine. Drinking enough water is essential for good health and for managing blood sugar.
Seltzer water is a bubbly, no-calorie alternative to other fizzy drinks. Since it doesn’t raise blood sugar levels, it’s a strong choice for diabetics. For added flavor, try a fruit-flavored seltzer or add a small amount of fruit juice.
For a smart diabetes diet, you can add unsweetened tea. Green, black, or herbal tea can be great options. Tea brings antioxidants and might help lower type 2 diabetes risk based on some studies. To avoid raising your blood sugar, choose the no-sugar options.
For a caffeine-free option, consider herbal teas. They offer potential health gains for those with diabetes. For example, animal studies show that licorice root can lower blood sugar levels. Ginger green tea may aid sugar breakdown. Pick herbal teas with no added sugars.
Unsweetened coffee could be a decent choice for diabetics, if drunk in a modest amount. But be careful about adding milk, cream, or sugar, for they can impact your blood sugar and total calories for the day. Think about sugar substitutes or try flavored options with low calories.
Low-sugar vegetable juices, like tomato or carrot, can be part of a diabetes-friendly diet. These juices offer vitamins and minerals without the high sugar present in fruit juices. Make sure they have no added sugars or salt, though.
Low-fat milk is a nutritious choice for diabetics, packed with key vitamins, minerals, protein, and calcium. But keep your intake to two to three 8-ounce capacities a day. Always count milk as part of your daily carb limit.
Think about low-sugar, low-carb milk alternatives such as almond, soy, or rice milk. Check the labels for carbs and extra sugars. Consider options fortified with calcium and vitamin D for added nutrients.
Homemade sugar-free lemonade can also make for a refreshing drink without a blood sugar hike. Use sparkling water, fresh lemon juice, and a sugar substitute if needed.
Kombucha, a fermented tea-based drink, could be a good choice for diabetics due to its probiotic content. Some studies show probiotics may aid blood sugar control for people with type 2 diabetes. Still, be sure to choose a kombucha with lower carbohydrates to avoid risky blood sugar spikes.
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Certain drinks can seriously harm diabetics. They can push blood sugar levels high fast and pose major health risks. It’s a must to keep away from or limit these drinks as much as possible.
Regular soda, packed with sugar and offering little nutritional goodness, should be a no for diabetics. It can boost blood sugar levels and lead to weight gain. Think fruit water, sugar-free drinks, or tea instead.
Energy drinks possess high sugar and caffeine content. These can cause rising of blood sugar and may hurt heart health. Try changing to healthier options like water, tea, or coffee to prevent possible health issues.
Even juice that’s 100% fruit has high sugar levels that can raise blood sugar fast. Better to pick juices made from low-GI fruits and veggies and to drink them wisely.
Studies have demonstrated the beneficial effects of green tea on overall well-being. A substantial 2021 cohort research with over half a million participants indicates that consuming green tea daily may reduce your chance of developing type 2 diabetes. But more investigation is required. You can choose a tea without added sugars, whether it’s oolong, white, black, or green and make your own iced tea.
Dr. Rajeev Singh, BAMS
For those with diabetes, careful thought and checks should be given to specific drinks. Stay alert for side effects and possible clashes with medications.
Diet sodas are low in calories and sugar, however, are still questioned by researchers about their impact on diabetics. Some studies link them to a higher risk of metabolic problems and weight gain. Yet others say they can be a safe alternative, if drunk in moderation. Your doctor may prescribe whether diet soda is fitting for you.
Alcohol can alter blood sugar levels and clash with some diabetes medications. Your healthcare provider may suggest if alcohol is safe for you to drink or not. Avoid alcohol as much as you can and if consumed, always have your alcoholic drinks with meals.
For diabetics, smart juice selections can drastically improve health. Keep these tips in mind when picking safe juices for diabetics:
Go for juices made from low-GI fruits and veggies like cucumbers, carrots, or tomatoes. These juices deliver much-needed nutrients but won’t push your blood sugar levels high.
Keep your portions in check when drinking fruit and veggie juices to manage blood sugar levels. Keep servings to 4 ounces or less and always count the juice in your daily carb budget.
A balanced diet with plenty of fiber, protein, and healthy fats can help curb blood sugar rises caused by high-carb drinks like fruit and veggie juices. Rather than solely relying on juices for daily nutrients, include juice in a well-rounded meal.
Enjoy these home-created, diabetes-safe juice recipes and ideas:
Whip up a tasty, nutritious smoothie using your choice of low-GI fruits and vegetables. Add protein powder or nut butter for an added punch of protein and healthy fats.
Mix equal quantities of spinach, kale, and cucumber with a small hand of berries, unsweetened almond milk, and a scoop of your go-to protein powder for a green smoothie that’s refreshing, tasty, and won’t hike your blood sugar.
Blend your favorite low-GI berries with unsweetened Greek yogurt and unsweetened almond milk for a yummy and safe berry smoothie.
Play around with different unsweetened herbal, green, or black teas to find your best flavor. Add lemon juice for a tangy kick or a sprinkle of cinnamon for a hint of spice!
Make your own herbal tea blend by mixing together your favorite herbs such as chamomile, ginger, or hibiscus. For a touch of natural sweetness, steep your blend with dried fruits like goji berries or dried apricots.
Brew your favorite tea, chill it in the fridge, and make your own iced tea. Sweeten with Stevia if needed and add fresh lemon or lime juice for additional taste.
Treat yourself with a diabetes-friendly mocktail, without the extra sugar or alcohol.
Muddle fresh mint leaves, lime juice, and a sugar substitute like Stevia in a glass. Top it off with sparkling water, ice, and garnish with a mint sprig and a slice of lime.
Mix sparkling water with low-GI fruit juice like unsweetened cranberry or pomegranate. Throw in some frozen grapes or berries for a burst of fruity flavor.
If you are a diabetic and want to incorporate juices in your diet, its best to consult a nutritionist for a more personalized diabetes diet plan based on your blood sugar control.
Also Read: Benefits of Kombucha: A Detailed Examination Based on Research
Managing diabetes involves a vigilant diet including smart drink choices to prevent harmful blood sugar spikes and potential issues. By knowing the benefits and risks of different juices and choosing hydration-friendly drinks, you can keep your blood sugar levels steady and enjoy better overall health.
Never forget, the best selections for diabetics are water, herbal tea, and low-sugar juices. Limit or avoid high-sugar drinks and always ask your healthcare provider specific advice concerning beverages that match your unique case and needs.
Frequently Asked Questions (FAQs)
It’s important to remember that no juice should be taken as the main source of nutrition for someone with diabetes. Still, some vegetable juices, like tomato or carrot, are lower in carbs and sugar and can be drunk in moderation.
Diabetics need to avoid regular soda, energy drinks, and sweetened or unsweetened fruit juices. These drinks can make blood sugar suddenly spike.
For someone trying to manage their diabetes, water is best. It doesn’t raise blood sugar and helps filter excess glucose out through urine. Herbal teas and low-sugar vegetable juices are other good alternatives, given they’re drunk in moderation.
Zero-sugar juice may be okay for diabetics, but only in moderation. Remember, it’s still very important to monitor portion sizes and daily carbohydrate totals. It’s also crucial that zero-sugar juice doesn’t contain artificial sweeteners, which may have bad effects on blood sugar control.
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