Diabetes is a group of metabolic diseases whereby a person has high blood sugar due to an inability to produce, or inability to metabolize, sufficient quantities of the hormone insulin. Having diabetes, therefore means that you have to be aware of everything you eat or drink. This article helps you to understand your carbohydrate intake and how it affects your blood sugar.
When it comes to soothing your thirst, zero- or low-calorie beverages are typically the best options. Even sugar-free substitutes, such as vegetable juice, should be drunk sparingly.
Healthy Drinks
1. Water
When it comes to hydration, diabetics should limit themselves to water. This is because it will not cause your blood sugar levels to rise. Dehydration can occur as a result of elevated blood sugar levels.
Consuming adequate water can aid in the elimination of excess glucose via the urine. If plain water does not appeal to you, try adding slices of lemon, lime, or orange, as well as sprigs of fragrant herbs such as mint, basil, or lemon balm.
2. Tea
Green tea has been proved in studies to have a good effect on your overall health. Avoid sugared teas, whether green or black. Make your own iced tea and flavour it with a few lemon slices.
3. Herbal tea
Herbal teas such as hibiscus, ginger, and peppermint are all wonderful alternatives for diabetics. Herbal tea is high in disease-fighting antioxidants such as carotenoids, flavonoids, and phenolic acids and is a carbohydrate, calorie, and sugar-free.
4. Unsweetened coffee
According to studies, coffee consumption may help reduce your risk of developing type 2 diabetes by enhancing sugar metabolism. As with tea, it is critical to keep your coffee unsweetened.
Consuming coffee with milk, cream, or sugar adds calories and may have an effect on your blood sugar levels.
5. Vegetable juice
Combine green leafy veggies or cucumbers with a handful of berries for a delectable source of vitamins and minerals. Bear in mind that you should incorporate berries in your daily carbohydrate consumption.
6. Low-fat milk
While milk is an excellent source of vitamins and minerals, it also contains carbs. When feasible, choose unsweetened, low-fat, or skim milk and limit yourself to two to three glasses per day.
7. Milk alternatives
Almond, oat, soy, and coconut milk are all dairy-free and low-carb milk alternatives. They are occasionally supplemented with critical nutrients like calcium and vitamin D, both of which are necessary for bone health.
Additionally, you should be aware that soy and rice milk contain carbs, whereas many nut milk contains only a trace of protein.
8. Green Smoothie
Green smoothies are an excellent method to increase your intake of fiber and nutrients while still staying hydrated. For a nutritious, homemade smoothie, combine green vegetables such as spinach, kale, or celery, protein powder, and a small amount of fruit.
Drinks to avoid
1. Sugary drinks
Sugary beverages should be avoided at all costs. They can not only cause an increase in blood sugar but also account for a significant portion of your daily caloric intake. Sugary beverages offer little nutritional value if any. On the other hand, fruit juices do contain certain nutrients.
2. Regular soda
Additionally, this sweet beverage has been related to weight gain and tooth decay, therefore it is best to avoid it. Instead, sip sugar-free, fruit-infused water or tea. Increased diet soda consumption has been linked to an increased risk of metabolic syndrome.
The term syndrome refers to a collection of symptoms that include elevated blood pressure, elevated cholesterol readings, and weight gain.
3. Energy drinks
Both caffeine and carbs can be found in high concentrations in energy drinks. Energy drinks can produce a spike in blood sugar and can also result in irritation and insomnia.
4. Sweetened or unsweetened fruit juices
While 100% fruit juice is OK in moderation and provides nutrients such as vitamin C, all fruit juices contain a high carbohydrate content and are made entirely of pure (natural) sugar.
This combination can wreak havoc on your blood sugar levels and put you at risk of weight gain. If you’re constantly craving fruit juice, opt for a juice that is 100 percent pure and contains no added sugars.
5. Alcoholic beverages
If you have high blood pressure or diabetic nerve damage, alcohol consumption may exacerbate these conditions.
Healthline
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