Drinking water is one of the best ways to help control diabetes and reduce the risk of developing the condition. Consuming water most of the time helps you avoid beverages that are high in sugar, preservatives and other unnecessary ingredients. The Institute of Medicine recommends that adult men drink about 13 cups (3.08 liters) a day and women drink approximately 9 cups (2.13 liters). If you're looking for alternatives to water, there are several drinks that can help you control diabetes.
Here are 10 drinks that can help you manage your blood sugar levels and keep your diabetes under control.
Tomato Juice or Vegetable Juice- While most 100 percent fruit juices contain 100 percent sugar, you can try tomato juice or an alternative to vegetable juice. Although the exact nutritional content may vary depending on the specific type, brand, and flavor, a 1-cup serving of tomato juice generally contains approximately 7 grams of carbohydrates, making it a great choice on a low-carb diet.
Kombucha- Kombucha is a fermented tea that has become increasingly popular in recent years. Although the exact nutritional content may vary depending on the specific type, brand, and flavor, a 1-cup serving of kombucha generally contains approximately 7 grams of carbohydrates, making it a great choice on a low-carb diet.
Light Fruit Drinks- Soft drinks rank first on the list of beverages to avoid.
On average, a can contains a whopping 40 grams of sugar and 150 calories, the ADA notes. If you really want to drink it, try a light fruit drink with orange flavor. Look for a brand with 3 grams of carbohydrates, 15 calories, and 100% of your daily vitamin C.
Chai Tea- It's sweet, spicy, fragrant and creamy. What is not to love? The typical coffee shop version contains a whopping 33 grams of carbohydrates.
But you can easily make one that's much lighter. Soak one or two chai tea bags in a cup of unsweetened almond milk or soy milk and season with cinnamon and black pepper for an extra touch of flavor. That's a hot treat with less than 1 gram of carbohydrates.
Homemade Lemonade- Nothing says summer like this drink. However, 16 ounces of a popular brand served in restaurants give you 60 grams of carbohydrates.
The best thing to do is to make lemonade at home. Mix water, freshly squeezed lemons, calorie-free sweetener, and ice for a truly refreshing drink without a single carbohydrate or calorie in sight.
Light Apple Juice Cocktail- And while it may be farm-fresh, cider contains the same amount of carbohydrates per serving as natural apple juice: 26 grams per cup. Instead, choose a light apple juice cocktail and you'll cut carbs and calories in half.
Sugar-Free Shakes- It seems like a healthy option, but store-bought versions almost always include a lot of carbs and sugar. A 12-ounce mango-flavored shake from a popular chain, for example, has 58.5 grams of carbohydrates.
That's equivalent to an apple and a sandwich put together. Replace it with a homemade red fruit smoothie, with half a cup of blueberries, strawberries and bananas. Mix with some ice and enjoy about half the amount of carbohydrates.
Homemade Mocha- Chocolate and coffee are a great combination. The bittersweet flavor combination makes it a popular coffee shop drink.
However, some have more than 300 calories and 40 grams of carbohydrates, so it's not your best bet. Instead, make your mocha by mixing 1 cup of coffee brewed with 1 tablespoon of cocoa powder, 2 tablespoons of low-fat milk, and some of your favorite calorie-free sugar substitute. You'll save more than 300 calories, 40 grams of carbohydrates and 14 grams of fat.
Carbonated Water- If you want to drink water with a flavor and bubbling action, opt for the carbonated option. Many of the popular carbonated beverages such as La Croix and Bubly use natural flavors and don't include sweeteners.
Plant-Based Milk- When using plant-based milk choose the original sugar-free versions instead of vanilla milk or another flavor.
Almond soy and coconut milk are great options that contain less than one gram of sugar per 8-ounce serving. When you have prediabetes or diabetes it's important to follow an eating plan that helps control your blood sugar levels. Drinking water is always recommended but there are also several other drinks that can help you manage your diabetes.