Beverage Dos and Don't for diabetes

Here are the top drinking dos and don’ts for those with diabetes.
Do Drink: Water
Water is one of the few beverages you can drink without worry throughout the day and a great way to stay hydrated. If you often forget to drink as much water as you should, Basbaum has a suggestion for increasing your intake: Drink one 8-ounce glass of water for every other beverage you drink that contains sugar substitutes or caffeine. Shake things up with sparkling water or by squeezing lemon or lime juice into your glass.
Do Drink: Skim Milk
“Skim or low-fat milk is also a good beverage option, but it must be counted toward your carb total for a particular meal or snack,” Basbaum says. Cow’s milk also provides protein and calcium. Be aware that non-dairy options, such as almond milk, may have added sweeteners and flavorings.
Don’t Drink: Sugar-Sweetened Soda or Tea
“Sugar-sweetened drinks are absorbed into your bloodstream much too quickly, causing a spike in blood glucose levels,” explains Basbaum. Furthermore, these drinks will affect your carb intake. Twelve ounces of soda, which is a typical serving, contain about 40 grams of carbohydrates. Other sweet drinks, such as fruit punch, have about 30g, according to the American Diabetes Association. Get in the habit of carrying a bottle of water with you in case you get caught somewhere with no sugar-free drink options available.
Do Drink: Artificially Sweetened Drinks
Drinks with artificial sweeteners, such as diet sodas, can be a calorie-reducing alternative to sweetened drinks. “I do endorse artificially sweetened beverages for the purpose of controlling blood sugar and weight,” Basbaum says.
According to a research review in the February 2014 issue of Current Opinions in Lipidology, research hasn’t shown artificial sweeteners to be either beneficial or harmful to your overall health. Because these drinks have zero carbohydrates and low calorie counts, the American Diabetes Association endorses them as a good alternative to regular soda or drink mixes. But dietitians generally prefer patients to train themselves away from sweet flavors. Ultimately, this is an individual decision based on your tastes and preferences.
Do Drink: Tomato Juice
Tomato juice might provide you with some good overall health benefits. Drinking 1½ cups of tomato juice a day for a month cut down on some measures of inflammation in obese women, according to research in the June 2013 issue of the British Journal of Nutrition. Tomato juice has about 10g of carbs per cup, so you’ll need to factor that in.
Do Drink: Coffee and Tea in Moderation
Feel free to drink tea and coffee — either hot or iced — in moderation. “Try them either unsweetened or prepared with a sugar substitute,” Basbaum says. Keep in mind that any milk, cream, or creamer you add to your drink must be counted as part of the carbohydrates in your diet. If you enjoy syrup flavors in coffee drinks, look for sugar-free variations. Rather than adding sugar, tea can be flavored with lemon juice.
Don’t Drink: Sports Drinks
Exercise is great for managing type 2 diabetes, but skip the sports drinks, which may contain up to 25g of carbohydrates. Dietitians only recommend sports drinks for endurance athletes, who may exercise strenuously enough to need salt and nutrient replacement. Water is sufficient to keep you hydrated for moderate exercise. You can also plan on a healthy post-workout snack such as a piece of fruit or a handful of nuts.
Do Drink: 100 Percent Fruit Juice — Occasionally
You can have the occasional 4- to 6-ounce glass of 100 percent fruit juice as a treat, Basbaum says. Remember to count the carbs as part of your overall meal and plan for the blood sugar spike the juice might cause. For example, if you like to have breakfast with fresh-squeezed orange juice, which as 26g of carbohydrates per serving, calculate its nutrient makeup along with your eggs and whole-grain toast for a complete picture of the meal.
Do Drink: Wine in Moderation
For people with type 2 diabetes, moderate alcohol consumption may reduce the risk for heart disease and death, according to research in the May 2014 issue of Diabetes Care. But the key is the word moderate, which means a maximum of one 5-ounce glass a day for women and two for men. More than that amount increases heart disease risk, the study found. Also be careful, because alcohol can weaken your resolve to eat healthfully.
Don’t Drink: Energy Drinks
Energy drinks give you a boost of frenetic energy that comes from sugar, caffeine, and other additives, but all of that can also cause nervousness, shakiness, and irritability. Some energy drinks contain about 29g of sugar in a serving, but even the sugar-free varieties have caffeine and additives. Instead of relying on liquid energy to keep you going, stay hydrated with healthful drinks and fight fatigue in other ways, such as getting more and better sleep or taking a quick, revitalizing walk.