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A common question around here is what kind of cold drinks can I have as a diabetic that are healthy and won’t dramatically spike my blood sugar?
That’s a great question.
Diet coke is out. Sodas are a no-no. Energy drinks are a no-no. Juice is not a great option either. And water, well, obviously it’s a great beverage to have. But plain old water can get rather tired and boring.
But there are lots of creative cold drinks you can have, that are both healthy and low carb.
Water-Based Diabetic Drinks
You can use plain water, sparkling water or soda water and infuse them with a range of tasty delights.
Lemonade
Squeeze half a lemon, slice up the other half, add 10-15 drops of liquid stevia extract (or to your preferred level of sweetness), and a twist of fresh mint (optional).
Steep with sparkling or soda water in a jug for at least 1 hour and top up as desired. Will keep in the fridge for a few days.
Lime Spritzer
Add a few slices of lime, slivers of ginger and sprig of rosemary or thyme to water for a tantalizing lime spritzer.
Cucumber Cup
Slice up some fresh cucumber and add a twist of lemon.
Strawberry Swill
Steep chopped strawberries in water, add a 1/4 teaspoon of pure vanilla extract and the sweetness of liquid stevia extract (optional).
Mixed Cocktails
Mix up the low carb fruit options, for instance:
- Strawberry and lime
- Halved blueberries and lemon
- Peach and strawberry
- Add herbs, cinnamon, vanilla, or stevia to change up the flavor
Smoothies
Strawberry Smoothie
Blend 4-5 strawberries, 1 scoop vanilla protein powder, a sprinkle of ground cinnamon with half milk or cream, half water and ice, for a delicious strawberry smoothie. Sweeten with stevia if needed.
Mixed Berry Smoothie
- 3/4 cup frozen mixed berries
- 2 scoops vanilla protein powder
- 1/2 cup desiccated coconut
- 1 cup almond milk – or use coconut milk
- 1 Tablespoon flaxseed oil – or olive oil
- 1/4 teaspoon vanilla extract
- 1/4 teaspoon ground cinnamon
- 5-10 drops liquid stevia – optional for extra sweetness
- 1/4 cup Water – if it’s too thick for your liking
Blend and enjoy!
Green Superfood Smoothie
Recipe:
- 1 1/4 cups of unsweetened vanilla almond milk
- 2 ice cubes
- 2 cups of spinach
- 1/2 of an avocado
- 1 tablespoon of vanilla protein powder
- 4-5 drops of liquid stevia extract
Directions: Blend everything up in a blender. Pour into a glass and enjoy right away.
Teas, Coffee & Chocolate
Iced Herbal Teas
There are some fantastic herbals such as blackcurrent, raspberry, ginger, lime, lemon, apple, pear, peach, and so forth – all of which are low in sugar but have a naturally sweet flavor.
Steep a strong concoction in a jug, keep in the fridge and drink as desired, over ice if you prefer your drinks extra cold.
Iced Coffee Pick-Me-Up
Add a shot of coffee to a mug or cup, or 1-2 teaspoons of instant coffee (and 3 tablespoon hot water to dissolve), add a sprinkle of ground cinnamon, stevia to sweeten, ice and milk — cow, coconut or almond, for a great mid morning pick-me-up.
Iced Choco-Holic
Recipe:
- 1 Tablespoon unsweetened cocoa powder
- 1 scoop vanilla or chocolate protein powder
- 5-10 drops chocolate flavored stevia extract (or plain stevia extract will work too)
- 1/4 cup milk
- 1/4 cup water
- 3 ice cubes
- Whipped cream to top
Blend all ingredients except whipped cream – use that to top it off and enjoy!
Creamy Chocolate Milkshake
- 1/2 cup milk
- 1 cup Water – cold water if possible
- 1 Tablespoon unsweetened cocoa
- 1/2 large avocado
- 7 teaspoon chocolate flavored stevia extract
- 2 ice cubes
Blend and enjoy!
Healthy Ready-Made Options
LaCroix, Dasani and many other companies make flavored unsweetened varieties of soda-like drinks.
LaCroix flavor their sparkling waters with natural flavors that are often fruit extracts and essential oils. They contain zero sugar, zero sweeteners, zero carbs and come in a variety of flavors – berry, coconut, lemon and orange.
Alternatively, you can purchase a variety pack (pictured above) – 24 cans for around $24.95 makes them just $1.24 each.
You can also purchase stevia sweetened flavorings to add to your water. Stur water enhancers are a great choice. Natural ingredients, sweetened with stevia and contain zero carbs.
So as you can see, you’re definitely not destined to drink plain boring water all the time. Change up your diabetic diet and get creative with your drinks — there are many healthy ones to be enjoyed!
Please pin, tweet or share these great ideas with others. Thanks!
gary clark
I usually drink lucosade but what other drinks (bottled ) is it safe for me to drink.Gary
Jedha: Nutritionist (MNutr)
Look for unsweetened or naturally sweetened (think stevia) beverages. Seltzer Water – there are some flavored ones, La Croix Sparkling Water, some sugar free sports drinks, some of the V8 vegetable juices are suitable as well.
Allyn
These drink/snack options are good – and realistic since they include what’s common. Thanks for info. Numbers are slowly going down and so are the scales. Not easy in my head, but cutting carbs is NOT as hard as I thought. Now if I can stay committed – my new life long goal.
nikki
hello my name is nikki im try to lower my a1c and eat right i need help my sugar level always in the 300 wan to eat right need help.
Jedha: Nutritionist (MNutr)
Check out our recommended food list Nikki, it’s a great place to start.
Robert
I have been doing the water, and ice tea drinks, but I do add sweeteners of any kind. Especially with the fruits no sweeteners are really necessary, for me anyway. I met with a dietician advised me to limit the “fake” sugar. It is just as bad as real sugar and there is no studies shown it benefits diabetics.
Jedha: Nutritionist (MNutr)
There is actually a lot of research on sweeteners Robert. There are studies that show no harm and some benefits for sweeteners such as stevia and monk fruit. Other research shows no harm for ones like erythritol and xylitol. However, fake/artificial sweeteners such as aspartame, saccharin, and sucrolose have adverse effects on mdetabolism so are best avoided. I agree though, the drinks are just as tasty without sweeteners too. And if you don’t use sweeteners a lot, fruit tastes extra sweet :)
Ruth Larkin
wish my son liked all the fruits. Has very limited palateDosen’t even like most veg,Going to have difficult time, but will help him
Loves spaghetti!
Emily - Dietitian (MS, RD)
Based on all the research and science we have reviewed, we encourage people with type 2 diabetes to stick to a low carbohydrate diet. This means spaghetti is not going to be a great choice if he’s looking to improve his blood glucose/A1c level. Here is a list of some of the best foods to include in your diet- try reviewing this list with your son and see what he is willing to try.
farjana
Thanks for sharing healthy recipes. I like to eat fruits in summer. I will be trying your recipes in many times.
Eileen
Why stevia? I like splenta, is that okay to use?
What do you mean when you say “steep”? Thanks.
Jedha
It is probably the safest when it comes to “artificial sweeteners” but research has still shown it exerts negative effects, while that has not been shown for stevia, which is why we choose to use it. Steep means let the tea bags or items sit in the water to infuse them.
Mia Brown
Hi and thanks for sharing this article, my question is, why is diet coke a no no? I have type 2 diabetes and just started drinking diet Pepsi, though I limit myself to two a day, I have went overboard and drank 4 12oz bottles.
Jedha: Nutritionist (MNutr)
Please take a look at this info on artificial sweeteners and you will understand why.
Cindy McIntire
Essential oils give options that are healthy also. Hot water with a drop of peppermint oil and a bit of Stevia makes a great drink with or without the tea bag.A drop of lemon, lime, or tangerine oil can be substituted for the peppermint oil with of without the tea bag. One drop of the essential oil called thieves in hot water with a little milk and Stevia makes a great hot Chi tea. More cinnamon can be added if you want more flavor. As an added bonus, if you have a stuffy nose, add a drop of peppermint to the Chi tea recipe.
Jennifer Sams
How much water in the Strawberry Swill? 8 ozs?
Jedha
8 ounces is fine but these recipes are adjustable Jennifer so add water based on strength of ingredients or preferences.
Trina
I will try these drinks too! They Look DELICIOUS!
Cindy Law
These are really great ideas! Thank you so much. I will be trying many of them this summer.
Angella
I love these drinks ideas. They seem safe and delicious. I incorporate much of these in my diet so I’ll try much of your recipes.