When you’re managing diabetes, what you drink matters just as much as what you eat. While hydration is key to blood sugar control, many popular beverages—like sodas, sweet teas, and even some fruit juices—are packed with hidden sugars that can spike glucose levels quickly. That’s why choosing the right drinks is essential for anyone living with diabetes or prediabetes.
The good news? There are plenty of blood sugar-friendly drinks that not only keep you hydrated but may also support your overall health. From herbal teas to fiber-rich smoothies, you can find options that are both refreshing and functional.
In this guide, we’ll explore the best drinks for diabetics—including what to sip, what to limit, and why your beverage choices play a major role in daily glucose management. Whether you’re looking for variety, flavor, or a smart hydration routine, we’ve got you covered with research-backed suggestions tailored for people with diabetes.
Why Beverage Choices Matter for Diabetics
When managing diabetes, it’s not just food that impacts your blood sugar—drinks can have a big effect too. Some beverages, like sodas, sweet teas, and energy drinks, are loaded with added sugars. These can cause rapid spikes in blood glucose levels, making blood sugar harder to control.
Even drinks that seem healthy, like fruit juice or sports drinks, often deliver “empty calories”—meaning they offer sugar without fiber, protein, or nutrients to slow absorption. For people with diabetes, these types of drinks can lead to sudden blood sugar surges, weight gain, and increased insulin resistance.
On the other hand, hydration is essential for diabetic health. Water helps flush out excess glucose through urine and supports kidney function, which is especially important since diabetes can raise the risk of kidney disease. Proper hydration also helps with circulation, digestion, and keeping your energy levels steady.
Research suggests that sticking to low- or no-sugar drinks, such as water, herbal tea, and unsweetened plant-based milk, helps with better blood sugar management. These beverages hydrate the body without adding unnecessary sugar or calories, making them safer, healthier choices.
Understanding what diabetics can drink safely is key to long-term health. The right beverages support stable blood sugar and overall wellness, while the wrong ones can work against your efforts.
Top 10 Best Drinks for People with Diabetes
Choosing the right drinks can significantly support blood sugar control and overall health. Below are ten of the best drinks for people with diabetes—each backed by science and chosen for its health benefits and low glycemic impact.
1. Water
Water is the gold standard. It hydrates the body, supports kidney function, and helps flush excess glucose through urine. With zero calories, carbs, or sugar, it’s the safest and most effective drink for people with diabetes.
2. Sparkling Water
If you miss fizzy drinks, sparkling water is a great alternative. Choose versions with no added sugars or artificial sweeteners. It offers hydration and satisfaction without affecting blood sugar.
3. Unsweetened Herbal Tea
Herbal teas like peppermint, chamomile, or rooibos are naturally caffeine-free and may offer anti-inflammatory and digestive benefits. A 2020 review in Phytotherapy Research highlighted herbal teas’ role in reducing inflammation and improving metabolic markers.
4. Black or Green Tea
These teas contain polyphenols and catechins—antioxidants linked to improved insulin sensitivity. A study in The American Journal of Clinical Nutrition showed that green tea may reduce fasting blood sugar and HbA1c levels in people with type 2 diabetes.
5. Coffee (in moderation)
Coffee contains bioactive compounds that may boost metabolism and insulin response. A study in Diabetologia (2018) linked moderate coffee intake with reduced risk of type 2 diabetes. Avoid sugar and high-calorie creamers to keep it blood-sugar-friendly.
6. Low-Sodium Vegetable Juice
Fresh or low-sodium vegetable juice offers vitamins, minerals, and antioxidants with fewer carbs than fruit juice. Tomato, spinach, or celery-based blends are rich in lycopene and potassium, which support heart health—a key concern for diabetics.
7. Diluted Apple Cider Vinegar
When diluted (1–2 tsp in a glass of water), apple cider vinegar (ACV) may help reduce fasting glucose and improve insulin sensitivity. A small study in Diabetes Care (2004) showed ACV could lower post-meal blood sugar levels when taken before eating.
8. Unsweetened Plant-Based Milk
Unsweetened almond, soy, and oat milks offer good alternatives to dairy, which can be high in natural sugars. These options are low-carb, low-calorie, and often fortified with calcium and vitamin D, making them suitable for diabetes-friendly diets.
9. Cinnamon Tea or Turmeric Milk
Cinnamon and turmeric both have anti-diabetic properties. Drinking cinnamon tea may help lower blood sugar and improve insulin response. In contrast, turmeric milk—especially when made with unsweetened plant milk—offers powerful anti-inflammatory benefits.. A 2020 review in Frontiers in Pharmacology supports turmeric’s role in glucose control.
10. Infused Water
Add fruits, herbs, or veggies (like cucumber, lemon, mint, or berries) to water for a refreshing drink without added sugar. It encourages hydration while providing natural antioxidants and flavor without blood sugar spikes.
These diabetic-friendly drinks not only support better glucose control, but also provide nutrients that promote overall well-being. Most are easy to prepare, inexpensive, and safe for daily use. Staying hydrated with the right beverages is a powerful tool in managing diabetes naturally.
Drinks to Avoid with Diabetes
When managing blood sugar, what you drink matters just as much as what you eat. Some popular beverages can cause rapid glucose spikes, leading to energy crashes and poor long-term control. Here’s a list of common drinks that people with diabetes should either avoid or consume only occasionally.
Sugary Sodas
Regular soda is one of the worst offenders. A single can contains around 35–40 grams of sugar, often in the form of high-fructose corn syrup. This leads to a quick spike in blood sugar and adds empty calories with no nutritional value.
Sweetened Iced Teas
Many bottled iced teas are loaded with added sugars, sometimes more than soda. Even those labeled as “natural” can have over 20 grams of sugar per serving, making them risky for blood sugar control.
Energy Drinks
Most energy drinks combine high doses of caffeine with sugar. A 2021 review in Nutrients found that energy drinks could impair insulin sensitivity and increase blood glucose levels. These drinks are not safe for people with diabetes or prediabetes.
Fruit Punches & Store-Bought Smoothies
These may sound healthy, but many are packed with added sugars and fruit concentrates. Store-bought smoothies often contain multiple servings of fruit and added sweeteners, leading to a glycemic overload.
Flavored Coffee Drinks & Sweet Creamers
Popular café drinks like flavored lattes and frappuccinos often contain 30–60 grams of sugar. Sweetened creamers at home can also add up fast, especially if used in multiple cups of coffee per day.
Bottom line: These drinks may be tasty, but they offer little nutritional benefit and can disrupt blood sugar levels. Choosing healthier alternatives can make a big difference in managing diabetes effectively.
Tips for Choosing the Right Drinks
When you’re living with diabetes, every sip counts. Choosing the right beverages helps you stay hydrated without spiking your blood sugar. Here are some smart strategies to make better drink choices every day.
Read Nutrition Labels
Always check for added sugars on the label. Even drinks labeled “healthy” or “natural” can hide 10–30 grams of sugar per serving. Look for drinks with 0 grams of added sugar or choose those naturally low in sugar.
Be Cautious with Artificial Sweeteners
Many sugar-free drinks use artificial sweeteners like aspartame or sucralose. While they don’t raise blood sugar directly, some people find they increase cravings for sweet foods. Try using natural alternatives like stevia or monk fruit if needed.
Use Whole, Simple Ingredients
Make your own drinks when you can. Try herbal teas, fruit-infused water, or homemade smoothies with low-GI fruits and unsweetened milk alternatives. This gives you full control over the ingredients and sugar content.
Bring Your Own Options
When going out, it helps to carry your own water bottle or low-sugar drink. This way, you’re not stuck choosing between soda or sugary tea.
By staying informed and making small, consistent changes, you can enjoy a wide variety of drinks while keeping your blood sugar levels stable.
FAQs About Diabetic Beverages
Can diabetics drink diet soda?
Yes, diet soda is sugar-free and won’t raise blood sugar levels directly. However, some studies suggest that artificial sweeteners may affect insulin sensitivity or increase sugar cravings in certain individuals. It’s best to enjoy it occasionally and focus on more natural, nutrient-rich options like herbal tea or infused water.
What’s the best drink in the morning for blood sugar?
A great choice is warm water with lemon, unsweetened green tea, or black coffee (in moderation). These drinks are low in calories and carbs and may support metabolism. For a blood sugar-friendly breakfast combo, pair your drink with high-fiber or protein-rich foods.
Is coconut water safe for diabetics?
Unsweetened coconut water can be safe in small portions. It contains natural sugars but also offers electrolytes and potassium. Choose versions without added sugar, and limit your intake to 4–6 ounces to avoid glucose spikes.
Are smoothies okay if I have diabetes?
Yes—if made the right way. Skip store-bought smoothies, which are often high in sugar. Instead, blend low-GI fruits (like berries), leafy greens, unsweetened almond milk, and a healthy fat or protein source (like chia seeds or Greek yogurt) to slow sugar absorption and support stable blood sugar.
Conclusion
Choosing the best drinks for diabetics can make a big difference in managing blood sugar. While it might seem small, what you sip every day adds up. Sticking to low sugar drinks for diabetes, like water, herbal teas, or unsweetened milk alternatives, can help you stay hydrated without spiking glucose levels.
Look for natural ingredients, avoid added sugars, and read labels carefully. Even a simple swap—like trading soda for sparkling water—can support better long-term health.
With smart, consistent choices, your drinks can do more than just quench thirst. They can actually help you take control of your blood sugar and feel your best every day.