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A Helpful Beverage Guide: The Good, Bad and the Ugly  

If you’re a diabetic, you know it’s important to watch what you eat as well as the types of drinks you consume. Your weight and your blood sugar can both be affected by drinks that are high in carbohydrates and calories.

Nutritionists agree that it’s best for diabetics to get their calories and carbs from whole foods, not from drinks.

For those with type 2 diabetes, the best drink options have either zero or very few calories. We’ve put together a list of drink options – the good, the bad and the ugly, so you know what’s best for you as you manage your daily blood sugar levels.



Researchers have found that people who drink 16 ounces or less of water a day are 30 percent more likely to have high blood sugar than those who drank more than that daily. Dehydration can cause certain hormone levels to increase which triggers the liver to produce more blood sugar.


Fat Free or Low-Fat Milk

Dairy products such as milk contain helpful minerals; but will add carbohydrates and calories to your diet. Even though it isn’t free of calories, milk is considered a good beverage for diabetes friendly diets because it contains vitamin D, calcium and protein. If you currently drink whole milk, it would be suggested that you gradually switch to unsweetened, low-fat, or skim versions. An 8 oz cup of skim milk com
out to 90 calories and 12 grams (g) of carbohydrates.


Unsweetened tea

Unsweetened tea is not only flavorful but it’s a calorie and carb-free drink. Like coffee, teas are healthy drinks that pack a heavy antioxidant punch which may offer some protection against type 2 diabetes.

A Chinese study of teas showed that black tea was found to have the highest levels of polysaccharides, which slow the absorption of sugar into the bloodstream. A German study found that drinking four cups a day could lower the risk for developing diabetes by 16 percent. Tea may also help reduce your risk of heart disease and stroke.



Black Coffee

While coffee may be good for people looking to prevent diabetes, Parkinson’s Disease, Alzheimer’s Disease and gout, it may not always be the best choice for type 2 diabetics.

Research indicates that for people who already have diabetes, coffee may raise blood sugar or make the body work harder to process it. The American Diabetes Association published a study which showed that people with type 2 diabetes had higher post-meal blood glucose levels when they had caffeine before eating. An increase in insulin resistance was also shown. While coffee may be good for diabetes prevention, it may not be the best choice for those who already have type 2 diabetes.


THE BADSo, what should you choose? Are zero-calorie diet sodas a good beverage to have or could they lead to weight gain and mess with your ability to absorb blood sugar?

In recent studies, diet soda drinkers were at a greater risk for gaining weight than people who drank the regular kind. In another, diet soda drinkers were 67 percent more likely to develop diabetes than people who didn’t drink them. Those are just a few undesirable side effects of diet soda consumption.

Despite this, the American Diabetes Association still suggests that diet soda is a better alternative to a sugar-packed version for people watching their blood sugar.

In “The Crazy Makers: How the Food Industry Is Destroying Our Brains and Harming Our Children” author Carol Simontacchi says “One liter of an aspartame-sweetened beverage can produce about fifty-six milligrams of methanol. When several of these beverages are consumed in a short period of time (one day, perhaps), as much as two hundred fifty milligrams of methanol are dumped into the bloodstream, or thirty-two times the EPA limit.”

That’s something to consider the next time you head down the diet soda aisle.



No surprise here: soda takes the top spot on the ADA’s list of drinks for diabetics to avoid. On average, one can of soda has 40 grams of carbohydrates and 150 calories. These high-sugar drinks have also been linked to weight gain and tooth decay, so if you want to do yourself a favor and avoid numerous trips to the doctor and dentist then choose something else to drink.



But which one to choose? Is there a compromise? Something that gives you the best of both worlds? A delicious soda option that is low in sugar, low in calories and all natural?

A great option would be LUMA Soda. It’s soda sweetened with natural, organic and non-GMO ingredients. Luma is Soda 2.0 – a delicious, caffeine free soda made with natural honey and monkfruit juice that has only 25 calories and 3-4 grams of sugar per 12-oz serving. A healthy soda alternative that gives you all the taste and flavor of high sugar sodas without the negative effects.

Want to taste the best of both worlds? Come try this diabetic friendly option for yourself – you can order LUMA here.

CES 2018
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Jim Otteson

Author Jim Otteson

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