Diabetes: Add these 10 diabetes-friendly drinks to your balanced diet to control blood sugar levels

Health benefits of green tea: It helps lower the risk of type 2 diabetes. Whether green, black, white, or oolong, opt for unsweetened varieties

Managing diabetes requires thoughtful consideration not only of what we eat but also what we drink. The beverages we choose can significantly impact blood sugar levels, hydration, and overall health. In crafting a diabetes-friendly diet, selecting the right drinks plays a crucial role. From refreshing seltzer waters to comforting herbal teas, each choice can contribute to stable blood sugar and improved well-being.

Suggested by Delhi-based dietician Parul Gulati, here are a range of beverages you could consider if you are managing diabetes. These drinks offer not just hydration but also essential nutrients, antioxidants, and flavours that make staying healthy enjoyable. Whether it's the invigorating aroma of freshly brewed tea or the crisp fizz of seltzer water, there are plenty of options to satisfy thirst while keeping blood sugar levels in check.

Seltzer water: It offers a fizzy, sugar-free alternative to sodas. It's calorie, carb, and sugar-free, making it ideal for hydration and supporting healthy blood sugar levels. With various flavours available, you can add fresh fruit and herbs for a tasty twist.

Green tea: It has shown positive effects on health, potentially lowering the risk of type 2 diabetes. Whether green, black, white, or oolong, opt for unsweetened varieties. Iced tea with a hint of lemon can be a refreshing choice.

Herbal tea: Chamomile, hibiscus, ginger, and peppermint teas are carb, calorie, and sugar-free. Rich in antioxidants, they offer health benefits while being a flavourful option.

Unsweetened coffee: It helps improve sugar metabolism over time, but it's crucial to keep it unsweetened. Adding milk, cream, or sweeteners increases calories and can affect blood sugar levels.

Vegetable juice: Opt for juices of tomato, carrot, celery, and kale. These are lower in sugar compared to fruit juices. Making your own blend with green leafy vegetables and a few berries provides vitamins and minerals. Remember to count the berries as part of your daily carb intake.

Milk: It adds carbs to the diet but also provides essential vitamins and minerals. Whole milk might slow digestion, potentially lowering the risk of rapid blood sugar spikes. Moderation is key, with 2-3 glasses per day recommended.

Milk alternatives:  Almond, soy, and coconut milk are low-carb and dairy-free. Some varieties are fortified with calcium and vitamin D, important for bone health. Check labels for carb and protein content.

Vegetable blend: Add spinach, kale, celery, protein powder, and a bit of fruit for a fibre-rich, hydrating smoothie. Remember to count fruit carbs in your daily intake.

Sugar-free lemonade: Create sugar-free lemonade with sparkling water, lemon juice, ice, and a sugar-free sweetener like stevia. It's a refreshing, low-carb option.

Kombucha: This is a fermented beverage that offers probiotics, potentially benefiting blood sugar levels. Check labels for added sugars, as some varieties can raise blood sugar.

What to avoid

Avoid high-sugar beverages like fruit juices, alcohol, excessive coffee or tea, sports drinks, and soda. Fruit juices lack fiber and can spike blood sugar. Alcohol can be dehydrating and affect blood sugar. Caffeine can have a diuretic effect, so balance coffee/tea with water intake. Sports drinks are high in sugar and best limited to during exercise.