Healthy drinks for diabetics
Before switching to the main topic, one should have knowledge about diabetes. What are its symptoms, causes and remedies? Here are some useful information regarding the diabetes and diabetic patients.
DIABETES: CAUSES, SYMPTOMS:
Diabetes, often referred to by doctors as diabetes mellitus, describes a group of metabolic diseases in which the person has high blood glucose (blood sugar), either because insulin production is inadequate, or because the body’s cells do not respond properly to insulin, or both. Patients with high blood sugar will typically experience polyuria (frequent urination), they will become increasingly thirsty (polydipsia) and hungry (polyphagia). The meaning and origin of diabetes mellitus: Diabetes comes from Greek, and it means a “siphon”.
Atreus the Cappadocia, a Greek physician during the second century A.D., named the condition diabainein. He described patients who were passing too much water (polyuria) – like a siphon. The word became “diabetes” from the English adoption of the Medieval Latin diabetes. In 1675, Thomas Willis added mellitus to the term, although it is commonly referred to simply as diabetes. Mel in Latin means “honey”; the urine and blood of people with diabetes has excess glucose, and glucose is sweet like honey. Diabetes mellitus could literally mean “siphoning off sweet water”.
In ancient China people observed that ants would be attracted to some people’s urine, because it was sweet. The term “Sweet Urine Disease” was coined. Some Key Aspects of Diabetes • Diabetes is a long-term condition that causes high blood sugar levels. • In 2013 it was estimated that over 382 million people throughout the world had diabetes. • Type 1 Diabetes – the body does not produce insulin. Approximately 10% of all diabetes cases are type 1. • Type 2 Diabetes – the body does not produce enough insulin for proper function. Approximately 90% of all cases of diabetes worldwide are of this type. • Gestational Diabetes – this type affects females during pregnancy. • The most common diabetes symptoms include frequent urination, intense thirst and hunger, weight gain, unusual weight loss, fatigue, cuts and bruises that do not heal, male sexual dysfunction, numbness and tingling in hands and feet. • If you have Type 1 and follow a healthy eating plan, do adequate exercise, and take insulin, you can lead a normal life. • Type 2 patients need to eat healthily, be physically active, and test their blood glucose. They may also need to take oral medication, and/or insulin to control blood glucose levels of Diabetes 1) Type 1 diabetes: The body does not produce insulin.
Types of Diabetes
Type 1 diabetes:
The body does not produce insulin. Types of Diabetes 1) Type 1 diabetes: The body does not produce insulin. Some people may refer to this type as insulin-dependent, diabetes, juvenile diabetes, or early-onset diabetes. People usually develop type 1 diabetes before their 40th year, often in early adulthood or teenage years.
Type 1 diabetes is nowhere near as common as type 2 diabetes. Approximately 10% of all diabetes cases are type 1. Patients with type 1 diabetes will need to take insulin injections for the rest of their life. They must also ensure proper blood-glucose levels by carrying out regular blood tests and following a special diet.
2) Type 2 diabetes:
The body does not produce enough insulin for proper function, or the cells in the body do not react to insulin (insulin resistance). Approximately 90% of all cases of diabetes worldwide are type 2. Some people may be able to control their type 2 diabetes symptoms by losing weight, following a healthy diet, doing plenty of exercise, and monitoring their blood glucose levels. However, type 2 diabetes is typically a progressive disease – it gradually gets worse – and the patient will probably end up have to take insulin, usually in tablet form.
Overweight and obese people have a much higher risk of developing type 2 diabetes as compared to those with a healthy body weight. People with a lot of visceral fat, also known as central obesity, belly fat, or abdominal obesity, are especially at risk. Being overweight/obese causes the body to release chemicals that can destabilize the body’s cardiovascular and metabolic systems. Being overweight, physically inactive and eating the wrong foods all contribute to our risk of developing type 2 diabetes.
The scientists believe that the impact of sugary soft drinks on diabetes risk may be a direct one, rather than simply an influence on body weight. The risk of developing type 2 diabetes is also greater as we get older. Experts are not completely sure why, but say that as we age we tend to put on weight and become less physically active. Those with a close relative who had/ had type 2 diabetes, people of Middle Eastern, African, or South Asian descent also have a higher risk of developing the disease. Men whose testosterone levels are low have been found to have a higher risk of developing type 2 diabetes. 3) Gestational diabetes:
This type affects females during pregnancy. Some women have very high levels of glucose in their blood, and their bodies are unable to produce enough insulin to transport all of the glucose into their cells, resulting in progressively rising levels of glucose. Diagnosis of gestational diabetes is made during pregnancy.
The majority of gestational diabetes patients can control their diabetes with exercise and diet. Between 10 to 20 percent of them will need to take some kind of blood-glucose-controlling medications. Undiagnosed or uncontrolled gestational diabetes can raise the risk of complications during childbirth. What is pre-diabetes: The vast majority of patients with type 2 diabetes initially had pre-diabetes. Their blood glucose levels where higher than normal, but not high enough to merit a diabetes diagnosis. The cells in the body are becoming resistant to insulin.
Diabetes is a Metabolism Disorder
Diabetes (diabetes mellitus) is classed as a metabolism disorder. Metabolism refers to the way our bodies use digested food for energy and growth. Most of what we eat is broken down into glucose. Glucose is a form of sugar in the blood – it is the principal source of fuel for our bodies. When our food is digested, the glucose makes its way into our bloodstream. Our cells use the glucose for energy and growth.
However, glucose cannot enter our cells without insulin being present – insulin makes it possible for our cells to take in the glucose. Insulin is a hormone that is produced by the pancreas. After eating, the pancreas automatically releases an adequate quantity of insulin to move the glucose present in our blood into the cells, as soon as glucose enters the cells blood-glucose levels drop. A person with diabetes has a condition in which the quantity of glucose in the blood is too elevated (hyperglycemia).
This is because the body does not produce enough insulin, produces no insulin, or has cells that do not respond properly to the insulin the pancreas produces. This results in too much glucose building up in the blood. This excess blood glucose eventually passes out of the body in urine. So, even though the blood has plenty of glucose, the cells are not getting it for their essential energy and growth requirements. How to determine whether you have diabetes, pre-diabetes or neither
Doctors can determine whether a patient has a normal metabolism, pre-diabetes or diabetes in one of three different ways (tests): The A1C test – at least 6.5% means diabetes – between 5.7% and 5.99% means prediabetes – less than 5.7% means normal The FPG (fasting plasma glucose) test – at least 126 mg/dl means diabetes – between 100 mg/dl and 125.99 mg/dl means Pre-diabetes – less than 100 mg/dl means normal An abnormal reading following the FPG means the patient has impaired fasting glucose (IFG)
The OGTT (oral glucose tolerance test) – at least 200 mg/dl means diabetes – between 140 and 199.9 mg/dl means pre-diabetes – less than 140 mg/dl means normal An abnormal reading following the OGTT means the patient has impaired glucose tolerance (IGT) All types of diabetes are treatable. Diabetes type 1 lasts a lifetime, there is no known cure. Type 2 usually lasts a lifetime, however, some people have managed to get rid of their symptoms without medication, through a combination of yoga, exercise, and diet and body weight control.
Patients with type 1 are treated with regular insulin injections, as well as a special diet, yoga and exercise. Patients with Type 2 diabetes are usually treated with tablets, exercise and a special diet, but sometimes insulin injections are also required. If diabetes is not adequately controlled the patient has a significantly higher risk of developing complications. Complications linked to badly controlled diabetes:
Below is a list of possible complications that can be caused by badly controlled diabetes:
Eye complications– glaucoma, cataracts, diabetic retinopathy, and some others.
Foot complications– neuropathy, ulcers, and sometimes gangrene which may require that the foot be amputated Skin complications- people with diabetes are more susceptible to skin infections and skin disorders
Heart problems- such as ischemic heart disease, when the blood supply to the heart muscle is diminished
Hypertension– common in people with diabetes, which can raise the risk of kidney disease, eye problems, heart attack and stroke Mental health- uncontrolled diabetes raises the risk of suffering from depression, anxiety and some other mental disorders
Hearing loss- diabetes patients have a higher risk of developing hearing problems Gum disease- there is a much higher prevalence of gum disease among diabetes patients Gastroparesis- the muscles of the stomach stop working properly
Ketoacidosis- a combination of ketosis and acidosis; accumulation of ketone bodies and acidity in the blood. Neuropathy- diabetic neuropathy is a type of nerve da mage which can lead to several different problems.
HHNS (Hyperosmolar Hyperglycemic Non-kenotic Syndrome) – blood glucose levels shoot up too high, and there are no ketones present in the blood or urine. It is an emergency condition. Nephropathy- uncontrolled blood pressure can lead to kidney disease
PAD (peripheral arterial disease) – symptoms may include pain in the leg, tingling and sometimes problems walking properly
Stroke – if blood pressure, cholesterol levels, and blood glucose levels are not controlled, the risk of stroke increases significantly
Erectile dysfunction– male impotence. Infections – people with badly controlled diabetes are much more susceptible to infections Healing of wounds – cuts and lesions take much longer to heal.
Healthy drinks for diabetic patients:
The American Diabetes Association (ADA) recommends zero-calorie or low-calorie drinks. The main reason is to prevent a spike in blood sugar. Choosing the right drinks can help you avoid unpleasant side effects, manage your symptoms, and maintain a healthy weight.
Water, Unsweetened tea, unsweetened coffee, Sugar-free fruit juice, Low-fat milk and Zero- or low-calorie drinks are typically your best bet when choosing a drink. Squeeze some fresh lemon or lime juice into your drink for a refreshing, low-calorie kick. Whether you’re at home or at a restaurant, here are the most diabetes-friendly beverage options.
1. Smart Swaps
No doubt: Water is the perfect drink. It doesn’t have calories, sugar, or carbs, and it’s as close as a tap. If you’re after something tastier, though, you’ve got options. Some tempting or seemingly healthy drinks aren’t great for you, but you can make swaps or easy homemade versions of many of them. These tasty treats can fit into your diabetes diet and still satisfy your cravings. When it comes to managing diabetes, the first place to start is with your eating habits.
That’s because the foods you eat directly affect your blood sugar level: Simple and processed carbohydrates like sugary foods, white bread, white pasta or white rice are most quickly broken down by the body into glucose, a type of sugar cells use for energy, and cause spikes and crashes in your blood sugar level. On the other hand, foods that the body takes longer to break down—like whole grains, fiber-filled fruits and vegetables or lean protein—provide a more steady release of glucose and more stable levels over time.
Overall, your diet should include more fruits, vegetables, whole grains and fish, and less processed food, red meat and high-fat dairy. Start by making healthier substitutions for your standard fare, which will allow you to build habits that will last. Here are seven everyday swaps from Peggy Doyle, RD, LD, a certified diabetes educator and outpatient dietitian at Cleveland Clinic’s Fairview Hospital Wellness Center. You’re really craving a steak and fries, but the “health police” in your head are waving a caution flag. You don’t have to deny yourself the craving — just make a couple of healthy food swaps that fit better with a type 2 diabetes diet.
The goals of food swaps are to reduce the fat, salt, cholesterol, and overall calories you’re eating. Following healthy diet basics can help you better control your blood sugar and lose weight, and even a modest weight loss of 5 to 10 percent can improve insulin production and sensitivity. What’s more, a healthy weight is good for your heart, and heart health is a major concern when you have diabetes.
“Diabetes increases the risk of heart disease,” says Susan Spratt, MD, an endocrinologist and an assistant professor of medicine at the Duke University Medical Center in Durham, N.C. Cutting down on animal fats in foods like red meat and butter can help control cholesterol and protect your heart, as can cutting back on salt, which affects blood pressure, she says. Far from boring, the following food swaps will let you explore new tastes and enjoy more variety in your meals, which is important motivation for sticking with a healthy-diet plan.
Trade White Rice for Brown Rice This simple swap offers major benefits for people with diabetes. Although there’s really no difference in the number of carbohydrate grams, there are huge nutritional benefits from choosing whole-grain brown rice over processed white rice, according to Toby Smithson, RD, LDN, CDE, a spokesperson for the Academy of Nutrition and Dietetics and the author of “Diabetes Meal Planning and Nutrition for Dummies.” Brown rice offers twice the fiber, zinc, and selenium; four times the folate; five times the potassium and choline; six times the vitamin B3; and 10 times the magnesium.
Trade French Fries for Baked Sweet Potato Fries Baked always beats fried when it comes to healthy recipes. Take this one step further by swapping regular potatoes for sweet potatoes for even more health benefits. “Sweet potatoes have a lower glycemic index than white potatoes, creating less of an impact on blood sugar,” says Erin Palinski, RD, CDE, a spokesperson for the Academy of Nutrition and Dietetics and the author of the 2-Day Diabetes Diet. Save more than 12 grams of fat by swapping a small fast-food serving of French fries for a baked sweet potato at home.
Trade Red Meat for Fish
Red meat is high in calories and saturated fats, which can boost inflammation. “Fish is rich in omega-3 fatty acids, which have been found to improve heart health,” Palinski says. “By selecting a 3-ounce tuna steak over a beef steak, you will save 55 calories and 3 grams of saturated fat.”
Trade Salt for Herbs
Put down the salt shaker and grab some tasty herbs instead. “Using fresh or dried herbs and spices can jazz up the taste of foods without adding fat, calories, or sodium,” Smithson says. Experiment with marjoram, thyme, basil, parsley, paprika, cumin — the list is endless. Just one caveat about the spice shelf: Go for fresh chopped onions or garlic rather than the powdered versions, which can contain a lot of added salt, Palinski says.
Trade a Salad Dressing for Fresh Citrus Squeeze
While a big green salad is a great healthy choice, drowning it in dressing can ruin the benefits. “People may use 3 or 4 tablespoons of a salad dressing with a cost of between 220 and 260 calories, 16 and 26 grams of fat, and 440 and 535 milligrams of sodium, “Smithson says. Instead, swap it for a squeeze of fresh lime juice. With no fat and almost no salt or calories, that adds up to a huge healthy-diet savings.
Trade Butter and Margarine for Canola Oil
Butter in particular is high in saturated fats, and the solid fats in margarine aren’t any better. But there are plenty of healthier ways to make food moist and flavorful. One option is canola oil, a good source of monounsaturated fats, Smithson says. Replacing 1 tablespoon of salted butter with canola oil will save you more than 6 grams of saturated fat, 90 mg of sodium, and 30 mg of cholesterol.
2. Chocolate Milk
This treat may remind you of the school lunchroom, but it’s a good calcium-rich choice for grown-ups as well. Low-fat chocolate milk can be a good post-workout recovery drink. The bad news: Ready-made brands come packed with sugar. Try this at home: Mix 1% milk, 3 teaspoons of cocoa powder, and 2 tablespoons of the zero-calorie sweetener of your choice. It saves you 70 calories, 16 grams of carbs, and 2 grams of fat compared to 1 cup of store-bought, reduced-fat chocolate milk. Having diabetes means that you have to be aware of everything you eat or drink. Knowing the amount of carbohydrates you ingest and how they may affect your blood sugar is crucial.
When it comes to hydration, water is the best option for people with diabetes. That’s because it won’t raise your blood sugar levels. High blood sugar levels can cause dehydration.
Drinking enough water can help your body eliminate excess glucose through urine. Women should drink approximately 8 glasses of water each day, while men should drink about 10 glasses.
The best drink for anyone is water. Proper hydration influences physical and mental health, and every system in the body needs water. Signs of thirst can also be mistaken for hunger or cravings for sweets. This leads some people to reach for soft drinks and juices. If this craving occurs, it is best to drink a glass of water first and then see how the body reacts.
Some people choose juices or sugar-sweetened beverages because they find the flavor of water boring or bland. This does not have to be the case. Water can be flavored with the juice from citrus fruits, such as lime and lemon or a splash of cranberry juice. Adding aloe verapulp to water may be beneficial for diabetes. Infused waters are flavorful and healthful. It is a good idea to make a pitcher of infused water and keep it on hand.If plain water doesn’t appeal to you, create some variety by adding slices of lemon, lime, or orange adding sprigs of flavorful herbs, such as mint, basil, or lemon balm crushing a couple of fresh or frozen raspberries into your drink
How Much Water Should a Type 2 Diabetic Drink?
A study published in Diabetes Care, a publication of the American Diabetes Association, suggests that drinking water reduces the complications of type 2 diabetes. But, the question is how much water should a type 2 diabetic drink?
The best way to figure out the specific amount of water to be taken is by consulting a doctor. If a doctor doesn’t specify the amount of water intake necessary, a diabetic’s water requirement is the same as of any healthy individual.
Water Requirements of a Type 2 Diabetic
Could a few refreshing glasses of water assist with blood sugar control? A recent study in the journal Diabetes Care suggests so: The researchers found that people who drank 16 ounces or less of water a day (two cups’ worth) were 30 percent more likely to have high blood sugar than those who drank more than that daily. The connection seems to be a hormone called vasopressin, which helps the body regulate hydration. Vasopressin levels increase when a person is dehydrated, which prompts the liver to produce more blood sugar.
The Institute of Medicine recommends 3 litres of water for diabetic men and 2.2 litres of water for type 2 diabetic women. The water requirement could also be met with other beverages i.e. other that drinking water. Health experts recommend consumption of caffeinated and carbonated beverages to be minimum, though herbal teas, such as green tea, work well for hydration.
What Research Says:
A research conducted at the International Chair on Cardiometabolic Risk (ICCR) found that overconsumption of sugar-sweetened beverages plays a significant role in worsening diabetes complications. According to the study, taking care of what and how much to drink is as important as managing diet. Health experts opine that water is the most healthful way of keeping self hydrated as it contains no calories, additives or ingredients.
French scientists examined 3,000 healthy men and women within the age group of 30 to 65 for a decade. All the subjects had normal blood sugar levels when the assessment began. After nine years, 800 developed type 2 diabetes or high blood sugar. It was found that those who consumed 17 to 34 ounces of water a day lowered the risk by 30 per cent than those who drank the least.
How do Type 2 Diabetics Stay Hydrated?
Type 2 diabetics experience thirst more frequently than a healthy person and should therefore, make additional efforts in managing blood sugar levels apart from the diet.
Diabetics may have water rich fruits such as melon, pineapple, grapes, citrus fruits and apples or vegetables such as tomatoes for hydration.
Fresh fruit juices and vegetable smoothies with no sugar additives are healthful and will make up for the daily water. Drinking too much of water may turn out to be dangerous for type 2 diabetics. To know when you are drinking more than what you should, check for signs of bloating or aching that occur as a result of an increase in blood volume due to ingestion of more water than needed. Moreover, intake of water in excess makes kidneys work harder to filter blood, damaging them over time.
How much: Experts recommend six to nine 8-ounce glasses of water per day for women and slightly more for men. You’ll get some of this precious fluid from fruit and vegetables and other fluids, but not all of it. “If you’re not in the water habit, have a glass before each meal,” recommends Constance Brown-Riggs, MSEd, RD, CDE, CDN, a spokesperson for the Academy of Nutrition and Dietetics and author of The African American Guide to Living Well with Diabetes. “After a few weeks, add a glass at meals too.
Research has shown that green tea has a positive effect on your general health. It can also help reduce your blood pressure and lower your harmful LDL cholesterol levels.
Some research suggests that drinking up to six cups a day may lower your risk of type 2 diabetes. However, more research is needed.
Whether you choose green, black, or herbal tea, you should avoid sweeteners. For a refreshing taste, make your own iced tea using a chilled fragrant tea, such as rooibos, and add a few slices of lemon. If you don’t mind caffeine, Earl Grey and jasmine green tea are also great options.
Tea — especially green tea — helps sensitize cells so they are better able to metabolize sugar.
Alberto Bogor/Think stock:
The fountain of youth still remains elusive, but there’s something that seems close: green tea. People have been drinking tea for centuries, and today it’s the second most popular drink in the world (after water). Some of that popularity may stem from the many widely recognized benefits of tea, including its reported power to prevent cancer and to sharpen mental health. But tea may offer health benefits related to diabetes, too.
“We know people with diabetes have problems metabolizing sugar,” says Suzanne Steinbaum, DO, a cardiologist, director of women’s heart health at Lenox Hill Hospital in New York City. “Insulin comes along to decrease sugar, but with type 2 diabetes, the body isn’t so sensitive to insulin, so blood sugar levels go up. Through a complex biochemical reaction, tea — especially green tea — helps sensitize cells so they are better able to metabolize sugar. Green tea is good for people with diabetes because it helps the metabolic system function better.”
A 2013 research review published in the Diabetes and Metabolism Journal outlined the potential benefits of tea when it comes to diabetes as well as obesity, which is a risk factor for diabetes. It highlighted a Japanese study that found that people who drank 6 or more cups of green tea a day were 33 percent less likely to develop type 2 diabetes than were people who drank less than a cup of green tea a week.
It also reported on Taiwanese research that found that people who drank green tea regularly for more than a decade had smaller waists and a lower body fat composition than those who weren’t regular consumers of green tea. Drinking tea for diabetes is such a good idea because tea contains substances called polyphenols, which are antioxidants found in every plant.
“Polyphenols help reduce oxidative stress and cause vasodilation (widening of the arteries), which decreases blood pressure, prevents clotting, and reduces cholesterol,” Dr. Steinbaum says. All of these activities reduce the risk for heart disease, which is elevated in people with diabetes. Polyphenols in green tea can also help regulate glucose in the body, helping to prevent or control diabetes.
Drinking Tea for Diabetes: Green Tea or Black Tea?
When it comes to drinking tea for diabetes, Steinbaum says benefits are tied to all teas, but that green tea is the clear winner. “For one, when you drink green tea for diabetes, you will get a higher level of polyphenols than you would get in black,” she explains. It’s the polyphenols in fruits and vegetables that give them their bright colors. So, having more color means that green tea is richer in polyphenols. “Of the black teas, the more orange the color, the higher the polyphenols,” she adds.
Besides its color, green tea also contains higher polyphenol levels because it’s prepared from unfermented leaves, “so it is really pure,” Steinbaum says. Black tea, on the other hand, is made from leaves that are fully fermented, which robs it of some nutrients. “Plus, some black tea varieties can have two to three times more caffeine than green, which isn’t good in excess,” she says.
Herbal tea is another way to flavor water. By boiling leaves of certain plants in water, both flavor and health benefits can be added. Licorice root, for example, provides a subtly sweet flavor without raising blood sugar levels. Some studies even suggest that licorice extract may help reduce blood sugar in people with diabetes.Polyphenols: Beyond Drinking Tea for Diabetes
The benefits of tea are clear. But besides tea, a number of foods high in polyphenols also can help prevent and manage type 2 diabetes. “The fruits highest in polyphenols are berries, grapes, apples, and pomegranates — because of their rich color,” Steinbaum says. Broccoli, onions, garlic, tomatoes, eggplant, and spinach are also good sources, as are cranberries, blood oranges, blackberries, blueberries, raspberries, strawberries, rhubarb, lemons, limes, and kiwis. “We know red wine contains resveratrol, which is a polyphenol — the highest concentration is in Bordeaux,” Steinbaum says.
A 2012 study found that drinking coffee might help lower your risk of developing type 2 diabetes. Researchers found that the level of risk dropped even lower for people who drank two to three cups per day. This also held true for people who drank four or more cups per day. This applied to both caffeinated and decaffeinated coffees, so if caffeine makes you jittery, feel free to grab a cup of decaf.
There is a debate about coffee intake for people with diabetes. Coffee consumption may have undesired short-term effects, yet long-term coffee drinking shows some benefits. In moderation, caffeinated coffee and tea can provide an energy boost without the blood sugar spikes of other beverages. Sugar-sweetened coffees and teas are best avoided. Flavored creamers may also contain high levels of sugar.As with tea, it’s important that your coffee remains unsweetened. Adding milk, cream, or sugar to your coffee increases the overall calorie count and may affect your blood sugar levels.
Some studies suggest that drinking coffee, caffeinated and decaffeinated, may actually reduce your risk of developing diabetes.
If you already have diabetes, however, the impact of caffeine on insulin action may be associated with higher or lower blood sugar levels. For some people with diabetes, about 200 milligrams of caffeine — or the equivalent of one to two 8-ounce cups (237 to 474 milliliters) of plain, brewed coffee — may cause this effect. Caffeine affects every person differently. If you have diabetes or you’re struggling to control your blood sugar levels, limiting the amount of caffeine in your diet may provide
6. Fruit juice and vegetable juice
Opt for something that’s sugar-free and 100 percent juice. If you’re using a meal plan, account for the juice you choose. On average, 4 ounces has about 15 grams of carbohydrates and about 60 calories.
You can also try vegetable juice alternatives. Blend a mix of green leafy vegetables, celery, or cucumbers with a handful of berries for a flavorful supply of vitamins.
Juicing for People With Diabetes: Is It Safe?
“I don’t think juicing is the best idea for people with diabetes,” says Chong, who has type 1 diabetes. She explains that people with both type 1 and type 2 diabetes need to control their blood sugar not only throughout the day, but at any individual point in the day as well. While juicing can be safe if you focus on no starchy, or low-carbohydrate, vegetables and limit diabetes-friendly fruits, the overall carbs in juices can add up quickly, Chong says. Consuming too many carbs can be dangerous for people with diabetes, as they’re broken down into glucose in the blood, thereby spiking blood sugar.
Blood sugar control is imperative for effective diabetes management. Anna Simos, CDE, MPH, manager of the diabetes education and prevention program at Stanford Health Care in California, agrees with Chong. “Regardless of whether you have Type 1 or Type 2 diabetes, juicing concentrates the fruits,” Simos explains. Because juice isn’t as filling, it’s much easier to drink more carbohydrates than you would eat in whole fruit. By juicing something like an orange, for example, you strip the fruit of its fiber and thus increase the glycemic index of that fruit, she says. The glycemic index measures foods’ effect on blood sugar.
Although most whole fruits rank relatively low on the index, and are thus safe to eat in moderation with diabetes, consuming them in their juice form reduces that benefit. In fact, a study published in August 2013 in The BMJ found that while munching on whole fruits, like blueberries, apples, and grapes, was linked with a reduced risk of type 2 diabetes, drinking fruit juice was associated with a significantly higher risk of the disease.
The Benefits and Drawbacks of Juicing for People with Diabetes
One of the biggest perks people see in juicing is it helps them more easily consume their daily recommended servings of produce, especially vegetables, Simos says. Not to mention it can be fun to act as a sort of “master mixologist” of fruits and vegetables to get in your vitamins. But by eliminating the fiber from these foods, you’re taking away the parts that are so beneficial to your digestive, or gastrointestinal (GI), tract, Simos says.
Simos urges caution against the popular notion that juicing is good for you because it allows your body to get tons of nutrients without overworking your digestive system. “The whole concept of giving your GI tract a rest doesn’t make sense to me,” she says, noting that there may be exceptions for some individuals whose general physicians have recommended otherwise. “The GI tract needs to be stimulated with that fiber.”
Furthermore, Simos adds, there’s no actual research that shows juicing can help prevent diseases like cancer — another claim some proponents of juicing have made. If you’re concerned about having an overwhelmed GI tract, talk to your doctor before juicing for this expected benefit. For Chong, it was the quickly escalating carbs that led her to stop juicing. She found that even while juicing mostly vegetables, she would end up with 4 ounces (oz) of juices with nearly 15 grams of carbs — which is comparable to some fruit juices. That’s because she had to add in so many vegetables to get a similar amount of juice that the relatively low carbs in those vegetables began to add up fast.
How to Juice Responsibly With Diabetes
“I hate to say no to anyone who wants to promote their health,” Simos says. While neither Simos nor Chong recommends juicing, they both shared some tips for people with diabetes who may be interested in trying this practice: Drink small amounts of juice. Limit the amount of juice you drink at any one time to about 4 to 8 oz, Simos recommends.
Drink juice with a meal. Doing so will help you get protein, fiber, and fat that could slow the bump in your blood sugar, Simos says. Focus on nonstarchy vegetables. Opt for vegetables like celery, kale, broccoli, and cucumber, which won’t have as big an impact on your blood sugar, Simos says. Keep the serving of fruit in your juice to just one. That way, Chong notes, you’ll add a little sweetness to your drink without spiking your blood sugar too much.
Here are just a few juice concoctions these experts suggest:
- Cucumber with one apple (Chong)
- Carrot with half a grapefruit (Chong)
- Cucumber with pear, ginger, and lemon (Simos)
- Green or spicy peppers with tomatoes (Simos)
In short, if you have diabetes and are set on trying this health trend, there are safe ways to do so — but pay attention to the sneaky amount of carbs in juices, monitor your blood sugar, and consider seeking the advice of a healthcare professional who can help guide you.
7. Low-fat milk
Dairy products contain helpful minerals, but they add carbohydrates to your diet. Always choose unsweetened, low-fat, or skim versions of your preferred milk. You should limit yourself to one or two glasses a day. You can also try dairy-free, low-sugar options, such as fortified nut or coconut milk. Be aware that soy and rice milk. When you have diabetes, choosing the right drink isn’t always simple. And recent studies may only add to the confusion.
Is coffee helpful or harmful to insulin resistance? Does zero-calorie diet soda cause weight gain? We reviewed the research and then asked three top registered dietitians, who are also certified diabetes educators, what they tell their clients about seven everyday diabetic drinks. Here’s what to know before you sip. Moo juice isn’t just a kids’ drink. It provides the calcium, magnesium, potassium, and vitamin D your body needs for many essential functions. Plus, research shows it may also boost weight loss.
In one study of 322 people trying to slim down (some had type 2 diabetes, some had heart disease), those who drank the most milk—about 12 ounces a day—shed about 5 more pounds over the study period than those with the lowest dairy intake, about half a glass daily. “Low-fat or fat-free milk is a great beverage for people with diabetes,” Brown-Riggs says. Adding milk as to a healthy diet can also help lower your blood pressure (a concern for many people with diabetes) by three to five points, according to research from the Journal of the American College of Nutrition.
Experts recommend two to three daily servings of dairy products, including low-fat or fat-free milk. Think you can’t possibly get that much? Drink a glass with breakfast or choose dairy for dessert, like yogurt or sugar-free pudding, mousse, or fruit parfait. “Drink milk with a meal so your body can handle the natural rise in blood sugar that happens when we eat carbohydrates,” says Baltimore, Maryland–based registered dietitian Angela Ginn, RD, LDN, CDE, a nutrition education coordinator at the University of Maryland’s Center for Diabetes and Endocrinology. Remember to factor in 12 grams of carbohydrates in every 8-ounce glass. Along with the best diabetic drinks, be sure you also know the best and worst foods for your pre-diabetes diet plan.
Ll-fat milk and cream No calories, big flavor, and a boatload of antioxidants have made tea—particularly green and black—trendy for health reasons, especially for diabetics. One Chinese study showed that black tea—not green or oolong tea—has the highest levels of polysaccharides, which slow the absorption of sugar into the bloodstream. Sipping four cups a day could lower the risk for developing diabetes by 16 percent, a new German study found.
Tea may also help reduce your risk of stroke and heart disease. The exception to these diabetic drinks: sweetened, bottled iced teas, which have tons of added sugar. ÙK for most people, just be sure the caffeine doesn’t keep you awake at night. More is fine if you opt for decaf. And watch what you add: Avoid sugar.
8. Aspartame and diabetes
Aspartame is one of the most common artificial sweeteners. Brand examples include NutraSweet and Equal. Aspartame is a low-calorie sweetener that is 180 times sweeter than sugar and often used as a sugar substitute. Aspartame contains no calories or carbohydrates. Other artificial sweeteners approved by the FDA include sucralose, Advantame, acesulfame potassium, and saccharin. The research about aspartame and how it impacts those with diabetes is not completely clear. One 2016 study found that aspartame could be responsible for oxidative stress that causes disturbances in liver and kidney function in diabetic mice.
Whether it’s to lose weight or manage diabetes, becoming proactive about reducing sugar intake is a positive step. If you’re ready to make the leap toward better health, switching to diet soda may help you along the way. Drinking a zero-calorie beverage may be a better option than the sugared variety, though choosing those with artificial sweeteners might not be the best choice. Be mindful of your eating habits as well as your preferred drinks.
For those who have diabetes, it’s crucial that they watch what they drink in order to maintain a healthy weight and blood sugar level, because beverages high in carbohydrates, calories, and sugar can be seriously harmful. But being mindful of drinks with high levels of sugar and carbs can be tough when so many drinks out there are loaded with them. Drinks such as soda, alcohol, and energy drinks are generally known as unhealthier options. But some seemingly healthy drinks, including fruit juice, coffee, and whole milk, can also be dangerous for diabetics. Take a look at which drinks diabetics should stay away from. Sk and blood sugar level are well-controlled. Effects of Alcohol on Diabetes
Here are some other ways that alcohol can affect diabetes:
While moderate amounts of alcohol may cause blood sugar to rise, excess alcohol can actually decrease your blood sugar level — sometimes causing it to drop into dangerous levels, especially for people with type 1 diabetes.
- Beer and sweet wine contain carbohydrates and may raise blood sugar.
- Alcohol stimulates your appetite, which can cause you to overeat and may affect your blood sugar control.
- Alcoholic drinks often have a lot of calories, making it more difficult to lose excess weight.
- Alcohol may also affect your judgment or willpower, causing you to make poor food choices.
- Alcohol can interfere with the positive effects of oral diabetes medicines or insulin.
- Alcohol may increase triglyceride levels.
- Alcohol may increase blood pressure.
- Alcohol can cause flushing, nausea, increased heart rate, and slurred speech.
Diabetes and Alcohol Consumption Dos and Don’ts
People with diabetes who drink should follow these alcohol consumption guidelines:
Do not drink more than two drinks of alcohol in a one-day period if you are a man, or one drink if you are a woman. (Example: one alcoholic drink = 5-ounce glass of wine, 1 1/2-ounce “shot” of liquor or 12-ounce beer).
Drink alcohol only with food.
Avoid “sugary” mixed drinks, sweet wines, or cordials.
Mix liquor with water, club soda, or diet soft drinks.
Always wear a medical alert piece of jewelry that says you have diabetes.
People with diabetes should be particularly cautious when it comes to drinking alcohol because alcohol can make some of the complications of diabetes worse. First of all, alcohol impacts the liver in doing its job of regulating blood sugar. Alcohol can also interact with some medications that are prescribed to people with diabetes. Even if you only rarely drink alcohol, talk with your healthcare provider about it so that he or she knows which medications are best for you. Here’s what you need to know:
1. Alcohol interacts with diabetes medications
Alcohol can cause blood glucose levels to rise or fall, depending on how much you drink. Some diabetes pills (including sulfonylureas and meglitinides) also lower blood glucose levels by stimulating the pancreas to make more insulin. Combining the blood-sugar-lowering effects of the medication with alcohol can lead to hypoglycemia or “insulin shock,” which is a medical emergency.
2. Alcohol prevents your liver from doing its job
The main function of your liver is to store glycogen, which is the stored form of glucose, so that you will have a source of glucose when you haven’t eaten. When you drink alcohol, your liver has to work to remove it from your blood instead of working to regulate blood sugar, or blood glucose. For this reason, you should never drink alcohol when your blood glucose is already low.
3. Never drink alcohol on an empty stomach
Food slows down the rate at which alcohol is absorbed into the bloodstream. Be sure to eat a meal or snack containing carbohydrates if you are going to drink alcohol.
4. Always test blood sugar before having an alcoholic beverage
Alcohol impairs your liver’s ability to produce glucose, so be sure to know your blood glucose number before you drink an alcoholic beverage.
- Alcohol can cause hypoglycemia
Within a few minutes of drinking alcohol, and for up to 12 hours afterward, alcohol can cause your blood glucose level to drop. After consuming alcohol, always check your blood glucose level to make sure it is in the safe zone. If your blood glucose is low, eat a snack to bring it up.
5. You can save your life by drinking slowly
Drinking too much alcohol can make you feel dizzy, sleepy, and disoriented—the same symptoms as hypoglycemia. Be sure to wear a bracelet that alerts people around you to the fact that you have diabetes, so that if you start to behave like you are intoxicated they know that your symptoms could be caused by hypoglycemia. If you are hypoglycemic, you need food and/or glucose tablets to raise your blood glucose level.
6. You can save your life by knowing your limit
Your healthcare provider will tell you how much alcohol is safe for you to drink. Can Diabetics Drink Alcohol?
If you have diabetes and are wondering if you can drink alcohol, you’ll be happy to know that many diabetics can — but only if they do so responsibly. Research indicates that drinking alcohol can actually reduce the risk for heart disease, among other health benefits.
However, it’s important to consume only a moderate amount and to follow the same guidelines as someone who doesn’t have diabetes. Your doctor can give you more specific information on whether it’s safe for you to drink and how much you can drink. If your doctor determined that you can safely consume alcohol, it’s vital to always consider the potential What Are the Risks of Drinking Alcohol as a Diabetic?
Whether you have type 1 or type 2 diabetes, you’re likely already taking various precautions for your health, even without taking alcohol into account. With type 1 diabetes, the body doesn’t produce any insulin, while with type 2, the body is either resistant to insulin or has too little of it. Both types increase the risk for various health problems, which can worsen with alcohol. Also, if you struggle with alcohol misuse, it’s especially important to keep these potential risks in mind as a diabetic.
Alcoholism and diabetes can be very dangerous when they co-exist. The following are some of the risks associated with drinking alcohol as a diabetic, according to the American Diabetes Association: •Alcohol can cause hypoglycemia (low blood sugar): Large amounts of alcohol can cause blood glucose levels to fall (moderate amounts may cause them to rise), resulting in hypoglycemia. This may last up to 24 hours after drinking, so always check your blood sugar level before and after drinking alcohol to make sure it’s where it should be. It’s also important to never drink on an empty stomach, since food helps regulate blood sugar. •Alcohol can interfere with medications: Both alcohol and certain diabetes medications can cause blood glucose levels to fall, and alcohol can create these effects within minutes of drinking.
Therefore, combining these two substances increases the risk of hypoglycemia, which can be fatal. •Alcohol interferes with liver function: When you consume alcohol, most of it is metabolized in the liver. This could prevent the liver from effectively regulating blood sugar, which is why it’s so critical to check your sugar before having a drink. Drinking alcohol when your blood glucose is low can be very dangerous. Alcohol can affect other medical conditions you may have: There are various health conditions associated with diabetes that can be complicated by alcohol consumption. These include high blood triglycerides, diabetic nerve damage and diabetic eye disease.
How Can Diabetics Drink Alcohol Responsibly?
Some would argue that the most responsible way to consume alcohol as a diabetic is to not consume any at all, but for others, alcohol is a staple in social settings. So if you’re diabetic, and your doctor has determined that you can drink, the following tips can help you stay safe while consuming alcohol:
•Know your limits: Never consume more than one serving of alcohol a day if you’re a woman and no more than two a day if you’re a man. •Know the symptoms of hypoglycemia: Make sure your friends and loved ones know them as well. Symptoms include dizziness, confusion, weakness, pale skin and sweating. •Test, test, and test: Get in the habit of testing your blood glucose level more often than usual, since alcohol can cause it to rise or fall. •ID, please: Always wear your diabetes ID bracelet so that those around you will know of your condition, in the event that you require medical attention. •Check the carbs: Some alcoholic beverages have more carbohydrates than others, so it’s important to always read the label of your beverages before making a decision about a certain drink.
Recent study in the journal Diabetes Care states that researchers found that people who drank 16 ounces or less of water a day (two cups worth) were 30 percent more likely to have high blood sugar than those who drank more than that daily. The connection may be a hormone called vasopressin, which helps the body regulate hydration. Vasopressin levels increase when a person is dehydrated, which signals the liver to produce more blood sugar. 8 Drinks That Help Fight Diabetes (Slideshow) So one great addition to a healthier lifestyle for people who are living with diabetes is to include more water in your diet.
The problem here? Plain water every day can taste kind of boring, and people with diabetes may already feel that their diets are restricted. So what are some good ways to up your water intake while not completely boring your palate? One simple solution is to incorporate spa water into your diet. With a name like that, it sounds indulgent, and fortunately, it can taste that way, too, while still being very good for you. Spa water is a delicious combination of fresh fruits, and sometimes herbs, that you can infuse into cold water. It’s great to keep a pitcher in your fridge running, and you can mix up a variety of different combinations with whatever ingredients you like so that you don’t get tired of the same tastes every day.
We recommend a combination of diabetes-fighting lemon and lime wheels with some anti-oxidant-packed fresh berries. You can slice up just one or two strawberries and they’ll infuse a whole pitcher of water with their bright, berry sweetness. Peppermint, which is thought to potentially help both nerve and digestive disorders associated with diabetes, can be added to spa water as well, for a fresh, invigorating, and healthful taste. Eating and drinking well is something everyone should enjoy, and having diabetes should never prevent you from doing that. But learning how to make healthy (and tasty) drink choices when you have diabetes may take some getting used to.
Take a look at our suggestions to find out more about healthful drink options you should feel great about enjoying. Chamomile Tea ￼ No calories, big flavor, and a boatload of antioxidants have made chamomile tea trendy for health reasons, especially for diabetics. Research performed at the University of Toyama in Japan and Aberystwyth University in Wales suggests that regularly drinking chamomile tea may help lower blood sugar in addition to preventing complications including nerve and circulatory damage, kidney disease, and blindness that can occur due to the condition. Almond Milk This drink can help lower blood sugar. Buy the unsweetened version so you aren’t accidentally drinking added sugars. Throw in half a banana and a spoon of peanut butter to make a smoothie that will help stabilize fluctuating sugar.
Alcohol Drinking Can Be both Good and Bad For You
The size of your drink matters.
Alcohol Drinking Can Be both Good and Bad For You
And I’m Kelly Jean Kelly. Drinking alcohol is a socially acceptable behavior in many parts of the world. Some medical experts say light drinking may even be good for your health, especially for the heart. But they say such health benefits should be compared to the many health risks connected with alcohol use. Today we report on some of the issues involving alcohol use.
Millions of people around the world have a glass of wine with dinner, drink a beer at a sporting event, or accept alcoholic drinks at a party.
The use of alcohol dates back more than 10,000 years. From then until now, alcohol has played an important part in human civilization. It is used in cultural and religious ceremonies, at social gatherings, and even for medical purposes.
Records of alcohol’s effects date back to ancient times. Alcohol has been called both a tonic and a poison. And medical experts continue to debate its value.
Alcohol is created through a process called fermentation. During this process, yeast is used to turn sugar into a simple molecule – ethanol, also called ethyl alcohol. Different kinds of sugar are used to make different alcoholic drinks. For example, the sugar from grapes is used to make wine. Sugar from grain is used to produce vodka and gin. And sugar from sugarcane or molasses can produce rum.
Alcohol affects every organ in the body. When alcohol enters the body, some of it goes immediately to the stomach and the bloodstream. The rest of it, about 80 percent, goes to the small intestine and is released into the bloodstream. Once alcohol enters the blood, it is pumped throughout the body by the heart.
A large amount of beer is usually drunk during Oktoberfest.
The liver is responsible for detoxifying the alcohol and removing it from the blood. But, the liver can only process a small amount of alcohol at a time. The rest continues to move throughout the body. It mixes with the water in tissue. It also enters the central nervous system and the brain. Ethanol acts as a drug, affecting coordination, emotions and the ability to think.
There has been a large amount of research done on alcohol and its effects on human health. Much of the research has examined the harmful effects. But, some research suggests that having one to two drinks of alcohol a day may offer some health benefits.
Several large studies have shown that this type of moderate drinking may lower the risk of coronary heart disease, cardiovascular disease, ischemic stroke and diabetes. Moderate drinking has also been linked to a reduced risk of death from heart attack and a decreased risk of Alzheimer’s and other dementias.
A study last year suggested that drinking small amounts of red wine may help lower the risk of breast cancer in women. Researchers at Cedars-Sinai Medical Center in California studied 36 women. Each woman drank a glass of red or white wine every day for almost a month. Researchers collected blood samples from the women two times a month to measure their hormone levels.
The next month the women who drank red wine were told to drink white wine instead. The white wine drinkers were told to drink red wine. The researchers found that the women who drank red wine had lower levels of the female hormone estrogen than the white wine drinkers. Estrogen levels are known to increase the growth of cancer cells in the body.
Glenn Braunstein helped to prepare a report on the study. He said red grapes have chemicals that are not found in white grapes. He said the findings suggest that these chemicals may help to lower the risk of breast cancer.
The report was published in the Journal of Women’s Health. Both Dr. Braunstein and study organizer Chrisandra Shufelt called for larger studies to measure the safety and effectiveness of red wine in reducing breast cancer risk. They said other recent studies suggested that even small amounts of alcohol may generally increase the risk of breast cancer in women.
Researchers at Harvard University carried out one such study. It found that women who drink four small glasses of wine a week increase their risk of breast cancer by 15 percent.
Many studies have examined the harmful effects of alcohol use on the body. Medical experts say the deciding issues are how much alcohol you drink, and how you drink it. For example, experts say having three drinks in one day is not the same as having one drink a day for three days.
Alicia Ann Kowalchuk serves as medical director for an alcohol and drug intervention program called InSight, at the Harris County Hospital District in Houston, Texas. She is also an assistant professor at the Baylor College of Medicine.
“We think of substance use issues along a continuum now, going all the way from abstinence, to healthy use, to misuse, to abuse and to dependency. Healthy use for adults — that’s men under age sixty-five — is no more than four drinks in a day and no more than fourteen drinks in a week. And for women of all ages, it’s no more than seven drinks in a week and no more than three drinks on a day.”
She says that to get the health benefits linked to alcohol, men and women should limit their drinking even more.
“Pretty much all the literature that I’ve seen really shows that when you go above about one drink on average per day for women and two drinks on average per day for men younger than sixty-five, you start negating all of those positive health benefits.”
Dr. Kowalchuk says staying within those limits is considered safe or non-hazardous drinking.
“For misuse you’re drinking above those limits, but you haven’t had a lot of consequences from your drinking. Once you get to abuse you start having consequences and despite the consequences you keep using. So that’s the hallmark of abuse, to continue using for at least a year despite having maybe a DUI (drinking under the influence), a health consequence, a work consequence or a family consequence.”
And, she says, alcohol dependency is further marked by a complete loss of control over alcohol use.
The Size of the Drink Matters
Kim Dennis is medical director at the Timberline Knolls Residential Treatment Center in Illinois. She notes another consideration when talking about alcohol limits.
“When we talk about an alcoholic beverage, we need to be very clear about what we’re talking about because many of my patients at Timberline Knolls would consider a thirty-two ounce glass of beer one alcoholic beverage. And when we talk about having one alcoholic beverage, we’re referring specifically to twelve ounces of beer, five ounces of wine or one and a half ounces of hard liquor.”
She says that whether drinking alcohol is a good choice for you will depend on several things.
“If a person has risk factors for developing alcoholism — family members with alcoholism, difficult early life experiences, other addictive disorders – – the risk to benefit ratio of drinking alcohol for that person would be very, very high.”
Excessive alcohol use has been linked to chronic conditions like cirrhosis of the liver, pancreas disease and cardiovascular disease. It has also been linked to many forms of cancer, including cancer of the mouth, throat, larynx, esophagus, breast, colon and rectum.
The World Health Organization says the harmful use of alcohol results in 2,500,000 deaths each year. This number includes more than 300,000 people between the ages of 15 and 29. The WHO says alcohol use is the world’s third leading cause of disease, after childhood malnourishment and unsafe sex.
A recent survey suggests that more and more young people are getting the message when it comes to the dangers of alcohol use. The study found that three out of four American high school students say they do not drink alcohol.
Diabetes and beer, here’s an expert-approved guide for diabetics to drinking alcohol
Diabetes and beer: Is beer good for diabetics? Diabetes patients are often tempted to drink beer or other alcohol, but are always wary of the dangerous fluctuations in their sugar levels it can cause. Here’s what e
Diabetes and beer: A can of beer has approximately 150 calories. But because of its low alcohol content, people often end up drinking several glasses of beer and thus end up consuming almost 600 calories.
A pint of beer or a glass of wine may seem harmless, and hard to resist if you are with friends. But, bear in mind, alcohol may contain a lot of carbohydrates which can make it risky for diabetics and people who are trying to lose weight. “Beer raises blood sugar levels as it contains sugar in the form of maltose or maltodextrin,” says nutritionist Anjali Peswani.
While diabetics pay attention to what they eat, they often forget to consider the calorie content of alcohol. “The higher the amount of carbohydrates in alcohol, the greater is the risk of developing high blood sugar,” says Dr Deepti Bagree, who is based out of Mumbai and is Head Of Department -Healthcare, RESET: Holistic Living. Also read: Weight loss food, include these 10 in your diet plan to lose weight fast
A can of beer has 150 calories and is high in carbohydrates.
A can of beer has approximately 150 calories. But because of its low alcohol content, people often end up drinking several glasses of beer and thus end up consuming almost 600 calories. “These empty calories don’t provide your body with proteins, fats, minerals or vitamins. Since it has about 15 grams of carbohydrates, 4 cans come to about 60 grams of carbs. You are also likely to eat snacks – peanuts or chips – with it.
The outcome is a high-calorie meal. If your sugar levels are high from Type II diabetes, this could be a toxic overload,” says nutritionist and fitness expert Ritesh Bawri, who is based out of Mumbai. Alcohol, once ingested, can travel into the stomach and doesn’t need to be digested like regular food. The outcome is that alcohol will enter the bloodstream and travel to the brain almost instantly. “Alcohol also confuses the liver and prevents it from producing glucose. If you drink too much, your blood sugar levels will drop, and you could get hypoglyacemia (low blood sugar). You will now need to consume sugar to elevate sugar levels and may end up with excess sugar, depleted insulin or insulin resistance,” says Bawri.
Avoid mixing sugar-rich colas or juices as mixers with alcohol.
Dr Bagree advises that diabetics limit their intake of beer to the bare minimum. And for those who have beer, she advises them to avoid drinking beer on an empty stomach, and instead have a low-carbohydrate snack as accompaniment. “Since the sugar content of beer takes more time to flush away, choosing low-calorie or mild beer (15 gms of carbohydrates are present in 12 ounce of beer whereas mild beer only has 3-6 gms) is the best option.
Avoid mixing sugar-rich colas with alcohol. It’s also best to drink slowly and hydrate between drinks (beer is a diuretic and depletes electrolyte balance) to ensure minimum damage to the body,” she says. Also read: Power foods to eat before and after a workout for energy, weight loss In extreme cases, the sugar spike can lead to high blood pressure and can cause a partial paralytic attack or cardiac arrest, warns Peswani. “Alcohol can also react negatively with diabetic medications like metformin and insulin; these medicines reduce sugar levels and intake of alcohol can drop it further,” says Dr Bagree.
Combine drinks with complex carbs like oats to prevent sugar level fluctuation.
While beer is high on calories, red wine, which is believed to be good for the heart and rich in antioxidants contains approximately 120 calories, but is low on carbohydrates. However, mixers like sodas and fruit juice can increase sugar levels to a great extent. While an excess of alcohol can be risky, Peswani says that a drink or two combined with complex carbohydrates like millet, oats or tapioca can be safe for diabetics.
11. Chai Latte
It’s sweet, spicy, fragrant, and creamy. What’s not to love? The typical coffeehouse version packs a whopping 33 grams of carbs. But you can easily make one that’s a lot lighter. Steep one or two chai tea bags in a cup of unsweetened almond milk, and spice it up with cinnamon and black pepper for an extra flavor kick. That’s a warm treat with less than 1 gram of carbs.
Nothing says summer like this drink. But 16 ounces of a popular brand served at restaurants gives you 60 grams of carbs. Your best bet is to make lemonade at home. Mix water, fresh-squeezed lemons, zero-calorie sweetener, and ice for a truly refreshing beverage without a single carb or calorie in sight.
13. Energy Drinks
These pack plenty of caffeine per ounce, so depending on how much you drink, you could be guzzling way more than you realize. That’s a problem, since caffeine can raise your blood pressure and heart rate. Still want a jolt? Pick a sugar-free drink, and limit your total caffeine to no more than 400 milligrams over the course of a day.
14. Fruit Smoothie
It seems like a healthy choice, but store-bought versions almost always include a lot of carbs and sugar. One 12-ounce mango-flavored smoothie from a popular chain, for example, has 58.5 grams of carbs. That’s equal to an apple and a sandwich combined. Substitute a homemade berry smoothie, with half a cup each of blueberries, strawberries, and banana. Blend with some ice and enjoy for about half the amount of carbs.
15. Ginger Ale
A 20-ounce bottle can have 60 grams of carbs. You can have more of the zesty flavor with none of the sugar or carbs by adding a spoonful of finely grated ginger to a glass of seltzer water. Add a bit of your favorite zero-calorie sugar substitute, and enjoy.
16. Café Mocha
Chocolate and coffee are a great pairing. The bittersweet flavor combo makes it a popular coffeehouse drink. But some have more than 300 calories and 40 grams of carbs, so it’s not your best choice. Instead, make your mocha by mixing 1 cup of brewed coffee with 1 tablespoon of cocoa powder, 2 tablespoons of low-fat milk, and a little of your favorite zero-calorie sugar substitute. You’ll save more than 300 calories, 40 grams of carbs, and 14 grams of fat.