Should Type 1 Diabetic Avoid Carbonated Beverages Altogether
No! Carbonated beverages are good for you as long as you monitor your blood glucose levels carefully after drinking them.
- Carbonated drinks contain bubbles which can help boost insulin production by increasing blood flow to the pancreas.
- But its best to avoid carbonated drinks completely if you suffer from gastroparesis .
- This condition causes bloating and discomfort after eating meals containing carbohydrates like bread or pasta, which are found in most carbonated beverages today.
Drink Less: Soda And Sugary Drinks
With 10 teaspoons of sugar in every 12-ounce can or bottle, sweet drinks can send your blood sugar soaringand boost your risk for weight gain, high blood pressure, stroke, and heart disease. One sugary drink a day can add 150 empty calories and about 40 to 50 grams of blood-sugar-raising carbohydrates to your diet, all of which can cause you to pack on belly fat and increase inflammation and insulin resistanceboosting the risk for diabetes and heart disease. Bottom line: Soda and sugary fruit drinks are some of the worst drinks for people with diabetes.
If you have diabetes, cutting out soda and other sugar-sweetened drinks is one of the most powerful ways to control blood sugar, lose weight, and improve your health, says Ginn. Switching to healthier drinks can save hundreds of calories and a lot of carbohydrates. Its often one of my first goals when I work with someone newly diagnosed with diabetes.
How much: None, ideally. Think of soda as you would a decadent dessert that you might indulge a taste of once in a blue moon. If you have a soda habit, cut back by drinking a smaller size for a week or two, or mixing half regular soda with half diet soda or club soda to reduce your calorie and carb intake. Aim to go sugar-free: Water and club soda are ideal, and diet soda is an option for diabetic drinks but dont exceed one a day.
Diet Drinks And Weight Gain
Artificially sweetened soft drinks are often referred to as diet drinks because the sweeteners used are very low calorie. It would make sense to assume that low or zero calorie drinks would not contribute to weight gain but some research studies have indicated that diet drinks may be associated with weight gain.
One theory is that artificial sweeteners help to promote cravings for sweetness and cause people to eat sweeter foods. A counter argument is that there may just be a general trend that people who already have a less healthy diet may have a higher tendency to consume diet drinks.
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How Much Fluid To Drink Each Day
Whether you have diabetes or not, the absolute best fluid to drink to stay hydrated is water, as it doesn’t raise blood sugar. For most people, including those with diabetes, between 64 ounces and 80 ounces of water a day is enough. This number is based on average estimated fluid needs of 90 ounces per day for women and 125 ounces per day for men. That requirement counts fluids that you get from food as well as those you drink.
Ask your healthcare provider if this is the right amount of fluid for you, as many factors can increase or decrease your fluid needsincluding caffeine intake, weight, and kidney function. Additionally, when it is very hot or you are exercising, you may need more fluid.
If you find yourself so thirsty that you are regularly drinking more water than recommended, or you feel your thirst is unquenchable, bring this to your healthcare provider’s attention, as these can be signs you aren’t managing your diabetes as well as you could. Also note if you frequently have other symptoms of dehydration, such as dark urine, infrequent urination , dry mouth, and feeling dizzy.
Diet Sodas Vs Regular Sodas
Diet Sodas, unlike regular sodas, are not loaded with sugar that causes a sudden spike in blood sugar levels . However, they are charged with artificial sweeteners such as saccharin and aspartame and have zero nutritional value .
Both these sweeteners are approved by the U.S. FDA and are considered non-toxic. The American Diabetes Association also lists diet soda as a safe alternative to other non-diet drinks.
However, some studies have concluded that both diet and regular sodas are associated with an increased risk of developing type II diabetes. It seems that both regular sugar and artificial sweeteners are equally bad. Diet sodas may also be implicated with gaining weight and possibly causing a metabolic disorder.
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Sweetened Or Unsweetened Fruit Juices
Although 100 percent fruit juice is fine in moderation, and is a source of nutrients like vitamin C, all fruit juices can add a high amount of carbohydrates to your diet and are pure sugar. This combination can wreak havoc on your blood sugar and increase your risk for weight gain.
If you have a fruit juice craving that wont fade, be sure you pick up a juice thats 100 percent pure and contains no added sugars.
Also, limit your portion size to 4 ounces , which will reduce your sugar intake to only 3.6 teaspoons .
You might consider adding a splash or two of your favorite juice to sparkling water instead.
- increased weight gain
- high blood sugar levels
Upon further analysis, the study participants who had overweight or obesity, which are risk factors for metabolic syndrome, had likely been swapping no-calorie soda for the full-sugar versions.
They likely took this step to cut their calorie intake. This was an association, but it wasnt considered cause and effect.
A 2016 study seemed to show that those drinking diet sodas had increased blood sugar levels and waist circumference.
However, this study did not control for meals or physical activity or other variables before each round of testing was done.
Further, the authors stated that individuals with higher insulin levels at the beginning of the study may have already had metabolic issues not related to their intake of sugar-free sodas.
For most people living with diabetes, sugar-free sodas are safe in moderation.
Action Beyond The Individual Level
Reducing our preference for sweet beverages will require concerted action on several levelsfrom creative food scientists and marketers in the beverage industry, as well as from individual consumers and families, schools and worksites, and state and federal government. We must work together toward this worthy and urgent cause: alleviating the cost and the burden of chronic diseases associated with the obesity and diabetes epidemics in the U.S. and around the world. Fortunately, sugary drinks are a growing topic in policy discussions both nationally and internationally. Learn more about how different stakeholders can take action against sugary drinks.
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Best Juice For Diabetes For Low Blood Sugars
Orange juice: Orange juice can be used to treat low blood sugar for people living with diabetes. Choose a brand that contains 100% fruit juice. OJ in moderation can also be a part of blood sugar friendly meal if paired with fat, fiber, and protein.
Apple juice: Apple juice has a little more sugar and carbohydrates compared to orange juice, which makes it a slightly better option to treat low blood sugar compared to orange juice. Again, choose a brand that contains 100% fruit juice, and if youâd like to enjoy apple juice when youâre not having a low blood sugar, make sure to enjoy it as part of a meal with fat, fiber, and protein.
Grape juice: Grape juice will typically have the highest amount of carbohydrates and sugar compared to orange and apple juice, and thus can be a good choice for treating low blood sugars.
Learn How To Properly Manage Your Liquid Intake As A Diabetic
When youre diagnosed with diabetes, one of the first things your health care team will go over is how important it is to manage your blood sugar levels. This will require making some adjustments in your daily life, especially when it comes to your food and liquid intake. Many people dont realize that what they drink have just as much impact on their body as the meals they consume. The goal for diabetics is to avoid beverages that have a high percentage of calories and carbohydrates, but if youve never thought much about what you drink before, it can be a challenge knowing exactly which options are healthiest and which are more likely to have a negative impact.
Heres a basic guide that will assist you in making good choices as you weigh out your options:
You can drink coffee, just be sure its unsweetened, and limit the number of cups you have per day.
Approved Drinks For Diabetics
If you have diabetes, these are the beverages you should turn to first to quench your thirst.
» Water: Without a doubt, its important to significantly increase your water consumption. Since it doesnt have any carbs, sugars, or calories, its the ideal drink for diabetics. If the taste gets too boring, you can add a touch of flavor by infusing it with juice from citrus fruits.
» Milk: The calcium and vitamin D in milk is essential to a diabetics diet. Although, the key is to limit your serving size and make the switch from whole milk to low-fat or skim milk.
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What Can People With Diabetes Drink Besides Water
Choosing the right beverages can make a major difference in managing blood sugar. While consuming lightly sweetened beverages in moderation is okay, unsweetened options are usually a better choice for people living with diabetes.
Unsweetened tea: Besides teaâs numerous health benefits, it can be beneficial for people living with diabetes. Unsweetened tea is a sugar-free drink option that has antioxidant properties and can help keep your body hydrated. Unsweetened green tea, black tea, and herbal tea are all diabetes-friendly options!
Milk: Milk in moderation can be a great choice for people living with diabetes. It contains a blood sugar balancing combination of fat, carbohydrate, and protein, and is considered a low glycemic food.
Homemade lemonade: Squeeze a wedge of lemon in your water and enjoy some fresh lemonade! Add some mint if youâre feeling up for it!
Unsweetened Coffee: Add a splash of milk or cinnamon for a blood-sugar friendly option. Generally speaking, I recommend drinking coffee over energy drinks for a caffeine boost. Or, tea if youâre not up for coffee.
Alternative Sweeteners And Diabetes
With the rise in the popularity of diet soda comes a matching increase in the use of alternative sweeteners.
People with diabetes sometimes view these sweeteners as viable alternatives to provide sweet flavoring, as they do not contain sugar.
The artificial sweeteners used in diet sodas may still promote health risks, though many do not directly raise blood sugar. These risks include affecting the balance of healthy bacteria in the intestines which may indirectly affect insulin sensitivity and appetite hormones.
The most common alternative sweeteners, whether artificial or natural, in diet sodas are:
- Sucralose: One study showed this sweetener can raise blood sugar higher when carbohydrates are consumed later compared to those who did not consume any sucralose. Sucralose also causes peaks in insulin levels despite not containing sugar. The brand name is Splenda.
- Aspartame: This is a chemical sweetener found in everything from diet soda to chewing gum. Aspartame can increase body mass index . A
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Soft Drinks And Other Health Risks
There has been a lot of debate about the safety of sweeteners with some health campaigners taking the view that they can lead to a range of problems ranging from depression to digestive disorders and the aforementioned type 2 diabetes.
In response to the concerns about safety, pro-artificial sweetener lobbying groups such as the Calorie Control Council have funded studies and conducted PR campaigns to reassure consumers.
It should be noted that the Calorie Control Council actively represents the interests of a number of large companies which sell soft drinks, sweeteners and sugary foods, including:
- Coca-Cola
How Can I Quickly Reduce My A1c
Because exercise causes your muscles to absorb sugar from your circulation, it aids in the rapid decline of your blood sugar levels after a meal. As you develop a regular workout routine, youll see a decreased trend in your A1c values. Never skip a dose of medication. Through diet and exercise, you can consistently reduce your A1c.
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Diet Drinks In Pubs Bars And Restaurants
Most bars and restaurants in the UK these days serve at least one diet soft drink.
Diabetes.co.uk is aware that people with diabetes are occasionally served full sugar soft drinks accidentally by bar or restaurant staff.
This is more likely to happen in loud or busy environments.
It may be possible to reduce the chances of being served a sugary soft drink by accident by:
- Checking with the bar or waiting person that it is a diet soft drink
- Asking for the diet soft drink in a can or bottle
- Telling the bar or waiting person why you need it to be a diet drink
Energy Drinks And Diabetes
To put it bluntly, leave these to the nutritional daredevils. Their high sugar content, large amounts of caffeine, and high carb levels put these last on our drink list.
Energy drinks have been shown to spike blood sugar levels and may even cause insulin resistance, increasing the risk of type 2 diabetes in healthy individuals. Plus, energy drinks may cause insomnia.
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Summary Of The Issues
Physicians often recommend switching to diet soda when providing dietary counseling for type 2 diabetes. However, while consumption of sugar-sweetened beverages has a decidedly negative impact on glycemic control, the effect of artificially sweetened beverages is less clear. Theoretical concerns about ASBs effect on metabolic regulation include alterations of the composition of intestinal bacteria, reconditioning of the brain when faced with ASBs that are 200 times sweeter than sugar, and hypoglycemia caused by discordant insulin secretion when a sweet taste is present without a corresponding increase in serum glucose.1,2 Scientific studies about ASBs are often limited by reverse causality patients who are predisposed to gaining weight and who are facing increasing insulin resistance frequently will increase their consumption of ASBs to help manage these issues.3
Think Outside The Bottle
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Risk: Increased Blood Sugar Levels
It may seem strange, but artificial sweeteners can raise your blood sugar. One study posted in Diabetes Care found a link between diet soda and the development of high blood sugar levels. Compared with non-consumers, individuals consuming 1 daily serving of diet soda had a significantly greater risk of developing high fasting glucose during the study follow-up. The results of the study showed a 67% increase in the risk of type 2 diabetes in people who drank diet soda daily. The study was just observational, so more work is needed to determine how diet soda may increase in blood sugar.
Benefits Of Diet Soda For Diabetes
â“âThe benefits of switching to diet soda are that it contains fewer calories and carbohydrates than regular soda, and it may aid in curbing a sugar craving,” Hart says. The ADA says that you should avoid regular soda because one 12-ounce can have about 150 calories and 40 grams of carbohydrates, which is about the same as eating 10 teaspoons of sugar. Along with other drinks like water and unsweetened tea or coffee, the ADA rates diet soda as a zero or very low-calorie drink.
Some diet sodas have added vitamins or minerals, but it’s not a silver bullet health drink. Also, while moving away from regular soda can certainly save you some calories, there is not much evidence that drinking diet soda helps people lose weight, the Mayo Clinic says.
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How To Choose A Drink If Youre Diabetic
We talk a lot about alcohol and your health at Club Soda, and diabetes is one of the conditions that can make it more difficult to choose what to drink.
Over 300 million people in the world have Type 2 diabetes, making it a common condition. Regardless of your health, we believe in mindful drinking: thinking about whats good for you physically and mentally. Whether you are diabetic, on a carb-controlled diet, or just trying to cut down on sugar or alcohol, scientists agree that switching to healthier drinks can save hundreds of calories and a lot of carbohydrates. So with that in mind, here are some things to know before you sip.
Please note that Club Soda is not a substitute for medical advice and should not be taken as such: we are not qualified to give it. Do always talk to your doctor if you have any health concerns, about your alcohol use, diabetes, or anything else.