The Best (and WORST) Drinks If You Have Diabetes
Did you know that over 90% of diabetes cases in the United States are type 2 diabetes? Most people know that a healthy diet can help manage this chronic condition. After all, you are what you eat! But what you drink is equally important! Most of us want to sip more than water throughout the day. Sadly, most of the drinks that taste so good are bad for our health. So, does that mean diabetics have to stick with only plain old water? Of course not! But what flavored drinks can be part of a healthy diet when you have type 2 diabetes? Which ones should you avoid at all costs?
BEST: Plain Water
This one probably doesn’t come as much of a surprise to anyone. Staying hydrated is important, and nothing hydrates better than plain water. Of course, if you can’t stand the taste of plain water, its carbonated cousin, seltzer water, is okay to drink, too. Water is free of carbs, calories, and (most importantly) sugar. Men should aim for about 15.5 cups a day, while women’s goal should be around 11.5 cups. Feel free to add fruit slices or a bit of cucumber to plain water for a little extra taste. Need additional tips on staying hydrated? Then check out the video below!
WORST: Regular Soda
It’s no secret that soda is full of sugar. One 12-oz can of Coca-Cola contains 39 whopping grams of sugar and high-fructose corn syrup. That still doesn’t mean you should just reach for the nearest can of diet soda. While lower in sugar and calories, diet soda isn’t necessarily the healthier alternative. A study in the American Journal of Clinical Nutrition showed that both sugar-sweetened beverages and artificially sweetened beverages are linked to a higher risk of type 2 diabetes. Furthermore, sucralose (or Splenda) causes peaks in insulin levels. In other words, any kind of soda isn’t a great choice for someone with type 2 diabetes.
BEST: Herbal Tea
If you’re a tea connoisseur who has type 2 diabetes, we’ve got great news for you. Herbal tea is one of the best beverages you can consume! Flavors such as hibiscus, ginger, and peppermint are great for people with type 2 diabetes. Green tea is also an excellent choice! Not only can they help you manage your blood sugar, but they also hydrate you and provide key antioxidants. Make sure that you’re not sprinkling in a little extra sugar or Splenda. Studies show that sugar can actually cancel out the health benefits. If you want to add a bit of pizzazz to your herbal tea, consider natural flavor alternatives, like a slice of citrus or fresh fruit!
WORST: Store-Bought Smoothies
A lot of people think that smoothies are a healthier choice. That isn’t always the case, especially when it comes to the store-bought options. For example, a small McDonald’s Strawberry Banana Smoothie contains 190 calories, 44 carbs, and 39 grams of sugar. Meanwhile, a large Baskin-Robbins Mango Banana Smoothie contains more sugar than SEVEN full-size Hershey’s chocolate bars. So, does that mean you can never drink smoothies again? Of course not! There are plenty of diabetic-friendly smoothies out there, but you’re probably not going to find them on store shelves or a fast food menu. Stick to homemade for your smoothies, and you should be able to make them part of a healthy, diabetic diet!
BEST: Unsweetened Coffee
Coffee drinkers of the world, unite! Unsweetened coffee is not only a great choice for diabetics, but it may lower the risk of developing type 2 diabetes in other individuals, as well. Bear in mind that decaffeinated is probably the best choice if you’re diabetic. Studies show that the caffeine in coffee can raise blood sugar, even if you drink unsweetened coffee. Make sure that you’re not adding sugar, artificial sweeteners, or creamer to your cup of Joe. Even milk can affect blood sugar levels.
WORST: Sweetened (And Unsweetened) Fruit Juices
While someone with type 2 diabetes can enjoy fruit juice in moderation, it’s not something they should be consuming every day. Unfortunately, fruit juice contains a lot of sugar and carbs, which can spike blood sugar and increase the chance of weight gain. A lot of store-bought fruit juices also contain added sugar. Healthline recommends limiting one’s portion to 1/2 cup to reduce overall sugar intake. You can also consider drinking fruit-flavored sparkling water instead!
BEST: Milk
Good news for all you dairy fanatics. You can drink milk if you have type 2 diabetes. The high fat and protein content can actually prevent blood sugar spikes. Not only that, but milk is full of important nutrients. But, as with anything else, you should drink milk in moderation.
WORST: Alcohol
While a lot of entries on this list spike your blood sugar, alcohol may have the opposite effect. It can cause a drop in blood sugar hours after you drink it. Also, alcohol consumption can raise your risk for weight gain and heart disease. If you choose to drink, experts recommend that you drink in moderation. For men, this would be two servings per day, and for women, one serving.
BEST: Sugar-Free Lemonade
Regular lemonade is packed with sugar. But its unsweetened counterpart is perfectly safe to consume! While you can always purchase sugar-free lemonade at a store, it’s also easy to make at home. All you need is some fresh water, some lemons, and a natural sugar alternative, like stevia. It’s quick, easy to make, and a delicious alternative to drinking plain water!
WORST: Energy Drinks
It should come as no surprise that energy drinks aren’t good for diabetics. Not only are they packed with caffeine, but they often contain a lot of sugar and carbs. Studies also show that energy drinks might raise blood pressure and cause blood sugar spikes. But that’s not the only adverse effect they might have. Consuming energy drinks regularly can also lead to anxiety and insomnia. If you’re feeling sleepy, grab a cup of coffee or a quick catnap. They’re a much healthier alternative to energy drinks.
Looking for more?
Even for diabetics, the familiar adage “Everything in moderation” rings true. Make sure that you’re making healthy choices and drinking enough water. If you’re bored with plain water, try flavored water or unsweetened coffee before you buy some soda. Make healthy choices every day!
If you’re still looking for more great resources, then check out these articles before you go:
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Originally published July 09, 2025
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