Many beverages are high in carbohydrates, which can prove detrimental to diabetics and those on the borderline for developing the disease. Although you may be accustomed to these high-sugar beverages, you must switch to alternatives to safeguard your health. An increased intake of fruit juice is directly linked to a higher instance of diabetes, according to a July 2008 study published in "Diabetes Care." In beverages, the bulk of the carbohydrate content is from added sugar, especially in soda, although fruit juices may sometimes contain a minimal amount of dietary fiber.
Step 1
Add artificial sweeteners to your beverages instead of purchasing bottled fruit juice and canned soda. Artificial sweeteners like aspartame, acesulfame-K, saccharin, neotame and sucralose provide the desired sweet taste without affecting your blood sugar. You may also opt to buy packaged drinks made of these artificial sweeteners, although you should limit your consumption. The Harvard School of Public Health recommends moderating your use of these artificial sweeteners, because they aren't intended to be a quick fix.
Step 2
Drink low-fat or skim milk instead of whole-fat varieties. Do not exceed two glasses per day, which includes milk added to food, such as cereal and baking.
Step 3
Slice fresh lemon and add it to water for a more flavorful drink. The ideal drink for diabetics is water, because it is completely natural and free of sugar. Adding a sprig of mint or lemon slice can help make the switch from sugary beverages more manageable.
Step 4
Read the labels of all beverages you purchase. In almost all cases, you should avoid purchasing any pre-packaged beverage. But if you do, read the ingredients list and nutritional facts. Diabetics should not consume any added sugar.
Step 5
Use sugar alcohol sweeteners such as erythritol and xylitol. Sugar alcohols provide 50 to 70 percent of the sweetness of table sugar, but the body does not break down or absorb them as easily as sucrose. It is not uncommon to see these sugar alcohols in combination with the natural sweetener rebaudioside A -- a refined extract of stevia.
References
- MayoClinic.com: Artificial Sweeteners -- Understanding These and Other Sugar Substitutes
- Diabetes Care: Intake of Fruit, Vegetables and Fruit Juices and Risk of Diabetes in Women
- ABC News: Fruit Juice, Diabetes May Be Linked in Women
- The Franklin Institute: The Human Brain
- Harvard School of Public Health: Sugar Drinks or Diet Drinks -- What's the Best Choice?
- American College of Physicians: Chapter 2 -- Eat Right
