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Having diabetes means that you have to be aware of everything you eat or drink. Knowing the number of carbohydrates you eat and how they can affect your blood sugar is crucial.
The Diabetes Society of America (ADA) recommends zero-calorie or low-calorie beverages. The main reason is to avoid a spike in blood sugar.
Choosing the right drinks can help you:
- avoid unpleasant side effects
- control your symptoms
- maintain a healthy weight
The 5 best drinks
Safe drinks
- Water
- T & eacute; without sweetener
- Coffee without sweetener
- Tomato juice or V-8
- Sports drinks without sugar
- Carbonated drinks without sugar
Zero calorie or low calorie drinks are usually the best options when choosing a drink. Squeeze some fresh lemons or lime juice into your drink for a refreshing, low-calorie twist.
Keep in mind that even low-sugar options, like vegetable juice, should be consumed in moderation.
Reduced-fat dairy is a nutritious option. However, they contain natural lactose sugar, lactose, so this drink should be considered within the total carbohydrates allowed for the day.
Dairy options are also not considered a low-sugar drink.
Whether you’re at home or in a restaurant, these are the right drink options for diabetes.
1. Water
When it comes to hydration, water is the best choice for people with diabetes. This is because it will not increase. your blood sugar levels. High blood sugar levels can cause dehydration.
Drinking enough water can help your body eliminate excess glucose through urine. The Institute of Medicine recommends that men drink about 13 glasses (3.08 L) a day and women about 9 glasses (2.13 L).
If you don’t like plain water, create some variety like this:
- add slices of lemon, lime or orange
- add sprigs of tasty herbs, such as mint, basil or lemon balm
- crush a couple of fresh or frozen raspberries into your drink
Research has shown that tea Green has a positive effect on your overall health. It can also help lower your blood pressure and lower levels of harmful LDL cholesterol.
Some research suggests that drinking up to 6 glasses (1.42 L) a day may reduce your risk of type 2 diabetes. However, more research is required.
Whether you choose tea green, black, or herbal, you should avoid those with added sugars. For a refreshing taste, make your own tea. using a tea aromatic cold, such as Rooibos and add a few slices of lemon.
If you’re not worried about caffeine, tea Earl Gray and tea Jasmine green are also wonderful options.
3. Coffee
A 2012 study determined than to drink coffee may help reduce the risk of developing type 2 diabetes.
Researchers found that the level of risk was reduced even more for people who drank 2 to 3 cups a day. This is also true for people who drank 4 or more cups a day.
This applied for caffeinated and decaffeinated coffees as well that if caffeine makes you nervous, feel free to have a cup of coffee decaf.
As with tea, it is important that your coffee be without sweetener. Add milk, cream, or sugar to your coffee increases your overall calorie count and can affect your blood sugar levels.
Many of the no-calorie or low-calorie sweeteners are available if you choose to use them.
4. Vegetable juice
Although most 100 percent fruit juices are 100 percent sugar, you can try tomato juice or a vegetable juice alternative.
Make your own mix of leafy greens, celery or cucumbers with a handful of red berries to provide tasty vitamins and minerals.Remember to count berries as part of your total carbohydrates for the day.
5. Low fat milk
Dairy products should be included in your diet every day.
These contain important vitamins and minerals, but add carbohydrates to your diet. Always choose the sugar-free, low-fat, or skim versions of your favorite milk.
You should limit yourself to two to three 8-ounce glasses a day. You can also try dairy-free, low-sugar options, like coconut milk or fortified nuts.
Keep in mind that soy and rice milk contain carbohydrates, as well. which checks the box.
Additionally, many dairy alternatives are lacking in vitamin D and calcium unless fortified. Many varieties of nut milk contain minimal protein.
The 3 worst drinks
Drinks to avoid
- Regular sodas
- Energy drinks containing sugar
- Fruit juices
Avoid sugary drinks whenever possible. Not only can they increase your blood sugar levels, but they can also add up to a significant portion of your recommended daily caloric intake.
Sugary drinks add little or no nutritional value to your diet.
1. Regular soda
Soda tops the list of drinks to avoid. On average, a can has a whopping 40 grams of carbohydrates and 150 calories.
This sugary drink has also been linked to weight gain and tooth decay, as well. that it is better to put it aside. Instead, drink fruit-infused water or unsweetened teas.
2. Energy drinks
Energy drinks can be high in caffeine and carbohydrates. Research shows that energy drinks not only increase your blood sugar, but they can also cause insulin resistance. This can increase your risk of developing type 2 diabetes.
Too much caffeine can:
- cause nervousness
- increase your blood pressure
- cause insomnia
All of the above can affect your overall health.
3. Fruit juices with sugar and without sugar
Although 100 percent fruit juice is Well in moderation, all fruit juices can add a high amount of carbohydrates to your diet and are pure (natural) sugar. This combination can wreak havoc on your blood sugar and increase your risk of weight gain.
Fruit-flavored drinks or punches can contain as much sugar as high-calorie soda.
If you have a fruit juice craving that won’t go away, be sure to choose a juice that is 100 percent pure and contains no added sugar.
Also, limit your serving size to 4 ounces (0.12 l), which will reduce your sugar intake to just 3.6 teaspoons (15 grams).
You might consider adding a drop or two of your favorite juice to the sparkling water.
Be careful with these two
Drinks to watch out for
- Diet sodas
- Alcoholic beverages
1. Diet sodas
According to a 2014 animal study in mice, artificial sweeteners, such as those found in diet sodas, have been found to negatively affect bacteria in your intestines.
Studies have speculated that these can increase insulin resistance, which can cause or worsen diabetes.
A 2015 animal study in mice determined that native gut bacteria can determine the response to the sugar substitute and therefore each animal may respond differently.
Further research is required as most studies to date have used mice or a small number of human subjects.
A 2009 study linked increased intake of diet sodas at risk of metabolic syndrome.This syndrome refers to a group of conditions, including:
- high blood pressure
- high cholesterol levels
- high triglyceride levels
- greater weight gain
- high blood sugar levels
After further analysis, study participants who were overweight or obese, which are risk factors for metabolic syndrome, possibly had switched sodas without calories from the fully sugary versions.
They possibly made this decision to reduce their calorie intake. This was related, but was not considered cause and effect.
A 2016 study seemed show that drinking such diet sodas increased blood sugar levels and waist circumference.
However, this study did not control meals or physical activity or other variables before taking each round of testing.
In addition, the authors noted that people with higher insulin levels early in the study may have had metabolic problems unrelated to sugar-free soda intake.
For most people living with diabetes, sugar-free sodas are safe in moderation.
Resist the urge to pair something sweet or high-calorie with that calorie-free drink. And keep in mind, the diet drink doesn’t cancel out the calories in a candy bar!
2. Alcoholic beverages
If you have high blood pressure or nerve damage from diabetes, drinking alcohol can make these conditions worse.
You should check with your doctor to determine if it is safe for you to consume alcoholic beverages.
Alcohol can cause a drop in blood sugar during the following hours after ingestion. This is especially important for people taking insulin or other medications that can cause hyperglycemia or low blood sugar.
Some distilled beverages are usually mixed with sodas or juices that contain sugar and can raise blood sugar.
A 2012 study determined that men who drank alcoholic beverages had an increased risk of developing type 2 diabetes.
However, the results for women varied depending on consumption.
High intake demonstrated an increased risk of prediabetes or type 2 diabetes, while moderate wine intake was linked; with a reduced risk of developing type 2 diabetes.
Some studies have shown a beneficial effect of red wine in diabetes, although the evidence remains uncertain.
If you are planning to have an alcoholic beverage, red wine may be a good choice as it has some antioxidant properties and may be low in carbohydrates. Sweeter wines have higher sugar content.
Moderate consumption of red wine as part of a healthy diet did not promote weight gain and did not gain no harmful metabolic effects in people with type 2 diabetes.
The guidelines recommend that people with diabetes limit consumption to one drink or less a day for women and two drinks or less a day for men.One drink is considered 5 ounces (0.15 l) of wine, 1 1/2 ounces (.04 l) of distilled beverage, or a 12-ounce beer.
More studies are needed to understand the possible relationship between diabetes risk and alcohol use.
Conclusion
When it comes to selecting a drink, go simple. Choose water when possible. The tea No sweetener and all sugar-free drinks are also good choices. Natural juices and skim milk are generally good in moderation.
If you want a little sugar in your drinks, try adding natural sources like:
- aromatic herbs
- pieces of citrus fruits
- a couple of crushed red fruits
& ldquo; [I enjoy] tea with artificial sweetener. Of course, the best drink for diabetes is water. ”
& mdash; Julinda Adams, diabetic& ldquo; [I drink] coffee Starbucks ice cream with sugar-free cinnamon and a few drops of fat-free milk.
— Kim Champagne, diabetic
Translated from Spanish by HolaDoctor.
Spanish edition by Stella Miranda June 2, 2021.
Original version updated on May 11, 2020.
Last medical review held on May 11, 2020.
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