The # 1 Worst Drink To Sip If You Have Diabetes, Says Dietitian – Eat This, Not That
Pop goes your blood sugar! If you have type 2 diabetes, the worst drink to consume is the post-child of sugary drinks, sodas.
“Sodas and other sugary drinks have a very high glycemic index and cause a rapid rise in blood sugar”, explains the dietitian. Brenda Davis, Dt.t., a renowned expert in diabetes intervention research and plant-based nutrition.
Research has shown that SSBs (sugary drinks) contribute to the progression of insulin resistance, prediabetes, and type 2 diabetes. But drinking soda is even worse if you already have diabetes because it “can speed up. complications of diabetes by compromising your blood sugar control, ”says Davis, author or co-author of 12 books, including Nourish: The Definitive Guide to Plant-Based Nutrition for Families and the Kick Diabetes Cookbook.
Side Effects of Drinking Soda With Diabetes
What types of complications can drinking soda cause in people with diabetes? Serious stuff. High blood sugar, if left untreated in diabetics, can cause blindness, nerve damage, skin infections, cardiovascular disease, kidney disease, high blood pressure and stroke, according to the American Diabetes Association.
Related: The # 1 cause of diabetes.
“Sugary drinks don’t satisfy us like solid foods, so it’s easy to over-consume them,” Davis cautions. “They contain little or no nutrients, but a lot of calories (120 to 150 per 12-ounce serving).”
Adding just one can of soda per day to your diet could increase your weight by about five pounds per year.
“As the consumption of sugary drinks increases, the healthy lifespan decreases,” says Davis. Concrete example: a study of more than 300,000 people in the journal Diabetic treatments found that people who drank 1 to 2 servings of sugary drinks per day were 26% more likely to develop type 2 diabetes than those who drank less than one per month.
While soda is the worst drink for diabetics, lemonade, sweet tea, iced tea, and other sugary drinks are also the best drinks to avoid even if you don’t have type 2 diabetes.
Drink this, not that!
Instead of soda, drink water, the healthiest thirst-quencher around. And it’s calorie-free.
Davis also recommends herbal teas rich in antioxidants and protective phytochemicals. The best choices for people with diabetes are green tea, hibiscus tea, spice teas that reduce inflammation with turmeric, ginger or cinnamon, lemon balm, and chamomile.
Another option is the freshly squeezed green juices made with mostly fresh greens, other vegetables, ginger, and turmeric. And instead of drinking fruit juices, which are high in calories and sugars, eat whole fruit, Davis says.
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