1. All foods and beverages affect blood sugar
On a day-to-day basis, diabetics are wise to avoid rapid rises ("spikes") in blood glucose. Sugar is present in varying degrees in almost all foods, but choosing the right foods and beverages significantly affects how quickly those sugars are absorbed. For example, an apple contains sugar, as does apple juice. But the whole fruit has skin and pectin just below the skin, which both slow sugar absorption in the stomach. Apple juice is pretty much water, sugar and flavors of apples, minus the fiber of the whole fruit; sugar consequently absorbs much more quickly.
2. Today's blood sugar versus long-term weight management
There is a double benefit to consuming beverages that are complex (i.e. that contain more than sugar and water). Fiber, protein and fat increase satiety--the feeling of fullness. With that, the need to eat or drink again strikes further into the future. Conversely, a sugary beverage or food has the opposite effect: The rapid rise in blood sugar triggers an insulin release and premature hunger. This sugar-insulin-snack-again roller coaster naturally leads to weight gain, which is what most diabetics need to avoid.
3. Alcohol affects blood sugar and diabetes
Diabetics need to control dips as much as spikes in blood sugar. Alcohol inhibits the release of glucose (sugar) from the liver, and the Annals of Internal Medicine reports that alcohol may actually boost insulin--a double whammy hit that destabilizes sugar levels. Further, spirits, mixers, beer and wine all contain sugar. The simple and sound advice from the American Diabetes Association is to consume food along with alcohol, limit intake to one or two drinks, and choose lower-calorie options: dry wines, "lite" beers and calorie-free mixers.
4. Best ideas for low-sugar beverages
Diet drinks have clear advantages over full-sugar drinks such as in colas. But sugars make up the bulk of calories in fruit juices, as well, including orange, cranberry, grape and other drinks we tend to think of as healthy. Nutrients wrapped in sugar need not be a diet dilemma, however. First, when buying juices, check the ingredients list and caloric content. Avoid those with sugar added, designated as a "juice cocktail." And there's a method for reducing naturally occurring sugars by half: Dilute the juice with water in a one-to-one ratio. Add a non-caloric sweetener if necessary to boost the taste. The presence of fiber, protein and fat slows the digestion and absorption of sugars; a beverage/meal replacement could be fruit, walnuts and low-fat yogurt blended into a smoothie.
5. Eating with beverages helps reduce the impact on blood sugar
The American Diabetes Association recommends that diabetics precede a beverage with a protein or fatty food--go for unsaturated fats if you can, such as those in nuts, beans or fish. Sugar digestion and absorption will slow as a result.
