Having糖尿病means that you have to be aware of everything you eat or drink. Knowing the number of carbohydrates that you ingest and how they may affect your blood sugar is crucial.

的American Diabetes Association (ADA)建议零卡路里或低热量的饮料。的main reason is to prevent a血糖尖峰.

Choosing the right drinks can help you:

  • 避免令人不愉快的副作用，例如血糖尖峰
  • 管理您的症状
  • maintain a healthy weight

Zero- or low-calorie drinks are typically your best bet when choosing something to quench your thirst. Squeeze some fresh lemon or lime juice into your drink for a refreshing, low-calorie kick.

Keep in mind that even low sugar options, such as vegetable juice, should be consumed in moderation.

Reduced fat dairy contains the naturally occurring milk sugar, lactose, so this beverage must be considered in your total carbohydrate allowance for the day.

Dairy options are also not considered a low-sugar beverage.

Whether you’re at home or at a restaurant, here are the most diabetes-friendly beverage options.

1. Water

在水合方面，水是糖尿病患者的最佳选择。那是因为它不会提高您的血糖水平。高血糖水平can causedehydration.

喝enough water可以帮助您的身体通过尿液消除多余的葡萄糖。的Institute of Medicine建议成年男子喝大约13杯（3.08升），而妇女则喝约9杯（2.13升）。

If plain water doesn’t appeal to you, create some variety by:

  • adding slices of lemon, lime, or orange
  • 添加小树枝，例如薄荷，罗勒或柠檬香脂
  • crushing a couple of fresh or frozen raspberries into your drink

2. Seltzer water

Seltzer水is a great fizzy, sugar-free alternative to other carbonated beverages, such as soda.

像普通水一样，塞尔策水中没有卡路里，碳水化合物和糖。碳酸水是保持水分并支持健康血糖水平的好方法。

有许多不同的口味和品种可供选择，或者您可以尝试添加一些新鲜的水果和草药，以使您的饮料可口。

3.茶

研究 已经表明，绿茶对您的总体健康有积极影响。

一项2021年的大型队列研究，超过50万人 建议 that daily consumption of green tea may lower your risk oftype 2 diabetes. However, more research is needed.

Whether you choose green, black, white, or乌龙茶，避免添加糖。要获得清爽的味道，请自己制作冰茶并加入几片柠檬。

4. Herbal tea

洋甘菊，芙蓉，姜和薄荷茶等草药茶品种对于糖尿病患者来说都是绝佳的选择。

Not only isherbal teafree of carbs, calories, and sugar, but it’s also rich in disease-fighting antioxidant compounds, including carotenoids, flavonoids, and phenolic acids.

5. Unsweetened coffee

喝coffee might help lower your risk of developing type 2 diabetes by improving sugar metabolism, according to a 2019 review of studies .

As with tea, it’s important that your coffee remain unsweetened. Adding milk, cream, or sugar to your coffee increases the overall calorie count and may affect your blood sugar levels.

Many no- or low-calorie sweeteners are available if you choose to use them.

6. Vegetable juice

虽然大多数100％的果汁是100％糖，但​​您可以尝试tomato juiceor a vegetable juice alternative.

Make your own blend of green leafy vegetables, celery, or cucumbers with a handful of berries for a flavorful supply of vitamins and minerals. Remember to count the berries as part of your carbohydrate total for the day.

7. Low fat milk

Milk contains important vitamins and minerals, but it does add carbohydrates to your diet. Always choose unsweetened, low fat, or skim versions of your preferred milk and stick to no more than two to three 8-ounce glasses a day.

8. Milk alternatives

Milk alternatives如杏仁、燕麦、大米、大豆、大米、或椰奶are dairy-free and low in carbs.

它们有时还会加强重要的营养素，例如钙和维生素D，这两者在骨骼健康中起着关键作用。

Be aware that soy and rice milk contain carbohydrates, and many nut milks contain a minimal amount of protein, so check the packaging carefully to pick the right product for you.

9. Green smoothie

Green smoothies can be an excellent way to squeeze some extra fiber and nutrients into your diet while staying hydrated.

尝试使用绿色蔬菜制作自己的蔬菜菠菜，羽衣甘蓝或芹菜，并与一些蛋白质粉和一些果实搭配，以制成健康的自制冰沙。

请记住，水果含有碳水化合物，因此请记住将它们计入您的日常碳水化合物摄入量。

10.无糖柠檬水

You can easily whip up your own sugar-free lemonade at home using just a few simple ingredients for a refreshing and delicious low carb beverage.

首先，将闪闪发光的水与一些新鲜挤压的柠檬汁结合在一起。再加上一些冰和您选择的无糖甜味剂，例如甜叶菊。

11.康普茶

Kombuchais a fermented beverage typically made from black or green tea.

It’s a great source of probiotics, which are a type of beneficial bacteria found in the gut that have been well studied for their ability to 改善血糖控制 2型糖尿病患者。

尽管确切的营养含量可能会根据特定类型，品牌和风味而有所不同，但1杯康普茶通常包含约7克碳水化合物，这是低碳水化合物饮食的绝佳选择。

尽可能避免含糖饮料。它们不仅可以提高您的血糖水平，而且还可以占您日常建议的热量摄入量的很大一部分。

Sugary drinks add little if any nutritional value to your diet. However, fruit juices do provide some nutrients.

1. Regular soda

Soda takes the top spot on the list of drinks to avoid. On average, one can has a whopping 40 grams of sugar and 150 calories, notes theADA.

This sugary drink has also been linked to weight gain and tooth decay, so it’s best to leave it on the store shelf. Instead, reach for sugar-free, fruit-infused water or tea.

2.能量饮料

Energy drinkscan be high in both caffeine and carbohydrates. A 2018 study showed that energy drinks can cause a spike in blood sugar.

Too much caffeine can:

  • cause nervousness
  • increase your blood pressure
  • lead to insomnia

All of these can affect your overall health.

3.加糖或不加糖的果汁

Although 100 percent fruit juice is fine in moderation, and is a source of nutrients like vitamin C, all fruit juices can add a high amount of carbohydrates to your diet and are pure (natural) sugar. This combination can wreak havoc on your blood sugar and increase your risk for weight gain.

If you have a fruit juice craving that won’t fade, be sure you pick up a juice that’s 100 percent pure and contains no added sugars.

Also, limit your portion size to 4 ounces (0.12 liters), which will reduce your sugar intake to only 3.6 teaspoons (15 grams).

You might consider adding a splash or two of your favorite juice to sparkling water instead.

1. Diet soda

A 2015年研究 linked increased diet soda intake with a risk for metabolic syndrome. This syndrome refers to a cluster of conditions, including:

Upon further analysis, the study participants who had overweight or obesity, which are risk factors for metabolic syndrome, had likely been swapping no-calorie soda for the full-sugar versions.

的y likely took this step to cut their calorie intake. This was an association, but it wasn’t considered cause and effect.

A2016 studyseemed to show that those drinking diet sodas had increased blood sugar levels and waist circumference.

However, this study did not control for meals or physical activity or other variables before each round of testing was done.

此外，作者说，研究开始时患有胰岛素水平较高的个体可能已经存在与摄入无糖苏打相关的代谢问题。

For most people living with diabetes, sugar-free sodas are safe in moderation.

Resist the urge to pair something sweet or high in calories with that no-calorie beverage. No, the diet beverage doesn’t cancel out the calories in a candy bar!

2. Alcoholic beverages

如果您的糖尿病患有高血压或神经损伤，饮酒可能会使这些疾病恶化。

You should check with your healthcare professional to determine whether alcoholic beverages are safe for you to drink.

Alcohol can cause a drop in blood sugar during the next several hours after ingestion. This is especially important for those who takeinsulin或其他可能导致的药物低血糖或低血糖。

一些蒸馏的烈酒通常与含糖的苏打水或果汁混合在一起，这些味道会升高血糖。

One 2016 study in more than 383,000 people found that alcohol intake was associated with a higher risk of prediabetes. However, mild to moderate consumption of alcohol was actually linked to a lower risk of developing type 2 diabetes.

Some studies have shown a 有益的效果 of红酒on diabetes, though the evidence remains uncertain.

If you’re planning to drink an alcoholic beverage, red wine may be a good choice as it has some antioxidant properties and can be lower in carbohydrates. Sweeter tasting wines do have more sugar content.

ADA guidelines建议那些患有糖尿病的人将女性的消费限制为每天一杯或更少的饮料，男性每天两杯或更少的饮料。一种饮料被认为是5盎司（0.15升）的葡萄酒，1 1/2盎司（.04升）的蒸馏烈酒或12盎司的啤酒。

需要更多的研究来了解糖尿病风险和饮酒之间的潜在关系。

When it comes to selecting a drink, keep it simple. Choose water whenever possible. Unsweetened tea and all sugar-free beverages are also good options. Natural juices and low fat milk are generally fine in moderation.

If you’re craving a little sweetness in your drinks, try adding natural sources like:

  • fragrant herbs
  • slices of citrus fruit
  • 几个压碎的浆果

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