What Do Diabetics Drink for Energy?: Healthy, Safe, and Sugar-Free Choices

October 19, 2025 •

4 min read

According to the American Diabetes Association, water is the best drink for hydration and maintaining stable blood sugar levels. However, many people with diabetes still experience fatigue and seek safe ways to boost their energy, which requires careful consideration of ingredients.

Quick Summary

Managing energy levels with diabetes involves prioritizing hydration and nutrient-dense drinks that won't disrupt blood sugar. Recommended options include unsweetened coffee and tea, specific vegetable juices, and certain protein shakes, all alongside important lifestyle factors.

Key Points

Water First: Plain water is the safest and most effective drink for hydration and steady blood sugar, with natural infusions as a flavorful option.
Unsweetened Caffeine is Key: Unsweetened coffee and tea offer an energy boost from caffeine and beneficial compounds, but must be consumed without sugar or rich additives.
Seek Nutrient-Dense Drinks: Homemade vegetable juices and low-sugar protein shakes can provide energy from vitamins, minerals, and protein, stabilizing blood sugar.
Be Wary of Artificial Sweeteners: While zero-sugar commercial drinks won't cause an immediate blood sugar spike, some studies raise concerns about their long-term health effects.
Avoid High-Sugar Products: Traditional energy drinks, sodas, and most fruit juices should be avoided due to their high sugar content, which can lead to dangerous blood glucose fluctuations.
Energy Involves Lifestyle: Lasting energy comes from a combination of smart drink choices, balanced meals, regular exercise, and adequate sleep, not just beverages.

The Core Principle: Balanced Blood Sugar, Not Quick Fixes

For individuals with diabetes, the primary cause of fatigue is often related to unstable blood sugar levels. Both hyperglycemia (high blood sugar) and hypoglycemia (low blood sugar) can cause feelings of tiredness and lethargy. Therefore, the best 'energy drinks' are not sugary concoctions but rather beverages and strategies that help maintain stable glucose levels throughout the day. Instead of seeking a temporary jolt from sugar, the goal is sustained energy from healthy sources.

The Uncontested Champion: Water

Plain water remains the most highly recommended beverage for people with diabetes. It's calorie-free, carb-free, and has no impact on blood sugar. Proper hydration is critical because dehydration can cause blood glucose levels to become more concentrated, leading to a rise in blood sugar. The American Diabetes Association suggests water as the go-to drink for hydration.

How to make water more interesting:

Infused Water: Add slices of lemon, lime, orange, cucumber, or fresh mint leaves for a hint of natural flavor.
Sparkling Water: Unsweetened sparkling water provides a satisfying fizz without the sugar or calories of soda. Look for brands with no added sweeteners or preservatives.

Caffeinated Options (With Caution)

Caffeine can offer an energy boost, but its effect on blood sugar can be unpredictable for some individuals. It's important to monitor your own body's response.

Unsweetened Coffee

Studies suggest that drinking black coffee may be associated with a lower risk of developing type 2 diabetes due to plant compounds called polyphenols.

The Golden Rule: Drink it black or with a splash of low-fat milk or a sugar-free, flavor-free sweetener. Avoid sugary syrups, whipped cream, and other high-carb add-ins that can negate the benefits and cause a blood sugar spike.

Unsweetened Tea

Both green and black teas contain antioxidants that can help improve insulin resistance and reduce inflammation. Green tea's catechins may also help lower fasting blood glucose levels.

Hot or Iced: Enjoy brewed tea either hot or unsweetened over ice for a refreshing and healthy energy boost.
Herbal Teas: Caffeine-free options like hibiscus, chamomile, or ginger tea are excellent choices.

Nutrient-Dense Liquid Energy

Certain homemade drinks can provide energy from nutrients like protein and fiber, promoting satiety and steady blood sugar.

Homemade Vegetable Juices

Unlike high-sugar fruit juices, juices made from non-starchy vegetables are packed with vitamins and minerals without the glucose spike.

Low-Glycemic Ingredients: Blend cucumber, spinach, kale, and celery with a small amount of lemon or ginger for flavor. Aim for a small, controlled portion.

Protein Shakes

Protein helps slow digestion and improve the body's insulin response, making it a powerful tool for stabilizing blood sugar and providing sustained energy.

Low-Sugar Focus: Choose protein powders with minimal to no added sugar. Mix with water, unsweetened almond milk, or low-fat milk.
Balanced Meals: Use a protein shake as part of a balanced meal or snack, not as the sole source of energy.

Commercial 'Diabetic-Friendly' Options

With the rise of zero-sugar products, there are a growing number of commercial energy drinks marketed to health-conscious consumers. However, caution is advised due to the use of artificial sweeteners.

Warning about Artificial Sweeteners: Some research suggests that artificial sweeteners may have long-term negative effects, including potential impacts on the gut microbiome and insulin resistance. While they won't cause an immediate glucose spike, their overall health effects are still under investigation.

A Comparison of Diabetic-Friendly Drinks


Drink Type	Sugar Content	Primary Energy Source	Blood Sugar Impact	Potential Downsides
Water	0g	Hydration	Neutral	None
Unsweetened Coffee	0g	Caffeine	Varies; monitor response	Can cause dehydration or rapid heart rate
Unsweetened Green Tea	0g	Caffeine, antioxidants	Lowers fasting glucose	None when consumed in moderation
Homemade Vegetable Juice	Low	Vitamins, minerals, fiber	Low glycemic impact	None
Protein Shake	Low/0g	Protein, fats	Stabilizes blood sugar	Added sugars in some commercial products
Sugar-Free Energy Drink	0g	Caffeine, other additives	Minimal immediate effect	Potential long-term concerns with artificial sweeteners

Energy Drinks to Avoid for Diabetics

Most traditional energy drinks, sodas, and sports drinks are high in sugar and should be avoided to prevent dangerous blood sugar spikes.

High-Sugar Beverages:

Regular Energy Drinks: Products like regular Red Bull and Monster contain 50+ grams of sugar per can, designed for a quick, massive glucose rush.
Fizzy Sugary Drinks: Traditional sodas and other sweetened fizzy beverages offer empty calories and can dramatically increase blood sugar.
Fruit Juice (General): The juicing process removes fiber, leaving behind a concentrated source of sugar (fructose) that can cause a spike. Whole fruit is a much better choice.

Beyond the Glass: A Holistic Approach to Energy

Sustainable energy management goes far beyond what you drink. A comprehensive approach involves several key lifestyle components:

Eat Balanced Meals: Combine complex carbohydrates with lean protein and healthy fats to ensure sustained energy release and prevent blood sugar spikes.
Regular Physical Activity: Daily movement, such as a brisk walk, enhances insulin sensitivity and boosts energy levels both in the moment and long-term.
Prioritize Sleep: Aim for 7-8 hours of quality sleep per night. Poor sleep can disrupt hormone balance, leading to increased cravings and fatigue.
Manage Stress: Stress can cause blood sugar levels to rise. Practices like meditation, yoga, and hobbies can help keep stress in check.

Conclusion: Personalize Your Approach

For people with diabetes, the answer to "what do diabetics drink for energy?" is not a single product but a smart, personalized strategy. Start with the basics: prioritize water and unsweetened coffees or teas. Incorporate homemade vegetable juices and low-sugar protein shakes for nutrient-dense support. If considering a commercial option, proceed with caution and monitor your body's response, always choosing sugar-free varieties. Most importantly, remember that sustainable energy comes from a holistic approach to diet, exercise, and lifestyle, not from a can. Always consult your healthcare provider or a registered dietitian for personalized advice regarding your diabetes management plan.

American Diabetes Association: The Impact of Sports Drinks on Glucose

Frequently Asked Questions

Yes, unsweetened coffee and tea are generally safe for people with diabetes and can provide an energy boost. However, it is crucial to avoid adding sugar, sugary syrups, or high-carb creamers. Caffeine can affect blood sugar differently for everyone, so monitoring your personal response is important.

Sugar-free energy drinks do not contain sugar and therefore will not cause an immediate spike in blood glucose. However, they rely on artificial sweeteners, and some studies suggest potential long-term metabolic issues. They also contain high levels of caffeine and other additives, so they should be consumed in moderation after consulting a doctor.

The best natural energy boosters are holistic lifestyle choices, not just drinks. These include drinking plenty of water, eating balanced meals with complex carbs, protein, and healthy fats, getting regular exercise, and ensuring adequate sleep.

Fatigue in people with diabetes is often linked to fluctuating blood sugar levels (both high and low). When glucose levels are poorly controlled, cells don't get the energy they need, leading to feelings of tiredness.

No, most fruit juices are not recommended for energy boosts in diabetics. The juicing process removes fiber, leading to a concentrated source of sugar that can cause a rapid and significant rise in blood glucose. Whole fruit is a much better choice due to its fiber content.

For treating hypoglycemia, a fast-acting source of glucose is needed. In this specific case, a sugary drink like a small amount of fruit juice or a regular energy drink is sometimes used. This is a special circumstance for an emergency, not a regular energy-boosting strategy.

Staying hydrated is crucial because dehydration can lead to a concentration of glucose in the bloodstream, raising blood sugar levels and contributing to fatigue. Drinking enough water helps the kidneys flush out excess sugar and maintains proper bodily function for optimal energy.