In this post, we discuss some of my favorite zero sugar drinks as a registered dietitian living with diabetes myself.
Sugary beverages can cause blood sugars to go higher than we’d like or make blood sugars more difficult to manage. But, there are plenty of zero sugar drinks on the market that can help keep you hydrated and satisfied—without compromising your blood sugars.
Are zero-sugar drinks healthy?
Zero sugar drinks can be a great tool for people with diabetes or anyone who pays attention to their blood sugars. They help maintain stable blood sugar levels while keeping you hydrated and refreshed. And, they can also help you cut back on the amount of added sugar or refined sugar you consume if you enjoy them in place of a sugary beverage.
How to choose zero sugar drinks for diabetes
A lot of zero sugar drinks exist on the market. Everything from plain water to artificially sweetened diet sodas. Some are great to consume frequently and others are best consumed in moderation.
When you’re looking for a zero sugar drink to enjoy, remember that these beverages should not be replacing your daily water intake… but instead, they can help supplement your fluid intake to help ensure you’re staying hydrated.
Alternative sweeteners in zero sugar drinks
Sweetened zero sugar drinks will contain alternative sweeteners. When the FDA approves an alternative sweetener or a non-nutritive sweetener for use in the US, they designate an Acceptable Daily Intake (ADI) level. The ADI is the amount that a person can safely consume each day for a lifetime.
It would be incredibly difficult for a person to reach the ADI level for any sweetener. (This resource from the FDA lists the ADI for each of the non-nutritive sweeteners and is also a good resource if you’re looking to learn more.)
Alternative sweeteners should be viewed as a tool to use when managing diabetes. Which sweeteners you choose to consume can depend on a variety of factors ranging from your flavor preferences to the type of beverages you’re consuming. Do you have to consume alternative sweeteners? No. Can you, if you want to, in moderate amounts? Yes.
For more information on alternative sweeteners, check out this article.
Is it safe to drink zero sugar soda?
As we discussed above, some zero sugar beverages are best consumed in moderation or only occasionally. Diet soda is one of those beverages. It can be a great alternative when you’re craving a soda or another type of sugary beverage. But, they are not something that should be consumed excessively or in place of water.
Best zero sugar drinks for diabetes
From naturally flavored waters to nutrient-packed teas and electrolyte-rich sports drinks, there are a lot of refreshing zero sugar drink options to choose from.
1. Water
Water is an obvious first choice for people with diabetes. And, it would be a bit weird to not have it on our list. So, we’ll get it out of the way first as a zero sugar drink option for diabetes. It has zero calories, carbohydrates, and sugars making it very easy for people with diabetes to enjoy. And, staying hydrated with water helps support healthy blood sugar levels.
2. Infused Water
Adding fresh fruits, herbs, or vegetables to water enhances its flavor without increasing sugar or calorie intake. You can infuse water with so many different things:
- Lemon
- Cucumber
- Mint
- Raspberries
- Lime
- Oranges
- Strawberries
- And more!
Fruits, vegetables, and herbs provide antioxidants and vitamins, which can support overall health and blood sugar management. Infused waters are a great alternative to flavored sugary beverages, keeping hydration levels up while avoiding high-sugar beverages.
3. Unsweetened Coffee
Coffee, without high-sugar creamers and sweeteners, has been linked to improved insulin sensitivity and a lower risk of type 2 diabetes. It contains antioxidants and compounds that may help regulate blood sugar levels. However, it’s important to drink it in moderation. Too much caffeine can impact blood pressure levels and lead to unwanted insulin resistance.
I have an article dedicated to the best coffee creamers to use in your coffee.
4. Unsweetened Sparkling Water
Unsweetened sparkling water is one of my favorite alternatives to sugary soda because it offers the carbonation I love without large amounts of added sugar. Some sparkling waters also contain added minerals, which can support hydration and overall health. Flavored versions without added sugars provide variety without raising blood sugar levels.
Some of my personal favorite brands include:
- LaCroix
- Waterloo
- Spindrift
- San Pellegrino
- Bubly
- And store brands like Good & Gather at Target
5. Herbal Tea
Herbal tea is naturally caffeine and sugar-free making it one of our best zero sugar drinks for people with diabetes. Common varieties of herbal teas include:
- Chamomile
- Peppermint
- Hibiscus
- Cinnamon
- Ginger
Herbal teas offer health benefits like anti-inflammatory properties, and certain teas may offer small blood sugar benefits.
6. Unsweetened Iced Tea
Unsweetened iced tea has no sugar, but does have some caffeine. It offers hydration and antioxidants. (Catechins in green tea, may improve insulin function.)
Unsweetened iced tea is a refreshing alternative to sugary drinks without affecting blood sugar. Some brands also offer naturally flavored options, which can add some fun variety. Some of my favorite brands include:
- Lipton
- PureLeaf
- Snapple
7. Sweetened Sugar-Free Iced Tea
Flavored sugar-free iced teas use artificial or natural alternative sweeteners like stevia. These are a good alternative for people who want a sweet beverage without added sugar. They offer a good alternative to high-sugar beverages while still enjoying a flavorful drink. Some of my favorite flavored tea brands include:
- Lipton
- Snapple
- PureLeaf
- Arizona
8. Sugar-Free Sports Drinks
Sugar-free sports drinks help replenish electrolytes lost through exercise or dehydration without adding extra sugar. They are useful for people with diabetes who need to stay hydrated during workouts without experiencing blood sugar spikes from traditional sports drinks. Most do contain artificial sweeteners though, so keep that in mind if that’s important to you. Some of my favorite options include:
- Propel Zero
- Gatorade zero
- Powerade zero
Zero Sugar Drinks for Diabetes: Key Takeaways
- Zero-sugar drinks are a helpful tool and offer a variety beyond water for people with diabetes.
- Staying hydrated with sugar-free options like water and herbal tea supports overall health and may offer added blood sugar benefits.
- Some sugar-free drinks contain artificial sweeteners, but most people can safely consume artificial sweeteners in moderation.
- Options like infused water, unsweetened iced tea, and sparkling water provide flavorful alternatives without additional added sugar.
- Sugar-free sports drinks can help replenish electrolytes without adding added sugar that could impact blood glucose levels.
Looking for more drink options for people with diabetes? Check out this post with the Best Packaged Drinks for Diabetes!
Sources
- Aspartame and Other Sweeteners In Food, FDA.
- 10 Surprising Things that can Spike Your Blood Sugar, CDC.
- Green Tea Ameliorates Hyperglycemia by Promoting the Translocation of Glucose Transporter 4 in the Skeletal Muscle of Diabetic Rodents
- Chamomile tea improves glycemic indices and antioxidants status in patients with type 2 diabetes mellitus
