What drinks are best for a diabetic?

November 27, 2025 •

4 min read

According to the American Diabetes Association (ADA), zero- or low-calorie beverages are recommended to prevent blood sugar spikes. Knowing what drinks are best for a diabetic can help in the daily management of blood sugar levels, contributing to better overall health.

Quick Summary

The best drinks for people with diabetes are zero- or low-calorie options that help control blood sugar and maintain hydration. Choices include water, unsweetened teas and coffee, and vegetable juices, while sugary beverages should be limited or avoided.

Key Points

Prioritize water: Plain water is the optimal choice for hydration, helping to flush excess glucose and prevent blood sugar spikes.
Choose unsweetened beverages: Unsweetened teas and black coffee are excellent zero-calorie options with antioxidant benefits.
Opt for vegetable-based drinks: Low-sodium vegetable juices provide vitamins and minerals with fewer carbohydrates than fruit juices.
Read nutrition labels carefully: Always check for added sugars in flavored waters, teas, and milk alternatives, as these can impact blood glucose.
Limit consumption of sugary drinks: Avoid regular sodas, sweetened teas, and fruit punches, which contain high levels of sugar and calories.
Consider milk alternatives: Unsweetened almond, soy, or coconut milk offer low-carb alternatives to cow's milk, but check for added sugars.

Understanding the Impact of Beverages on Diabetes

Managing diabetes requires careful attention to what you consume, and beverages are a critical part of this equation. Sugary drinks are a major contributor to high blood glucose, but zero- and low-calorie options can offer both hydration and beneficial nutrients. The right drink choices can aid in blood sugar control, support kidney function, and help maintain a healthy weight.

Best Zero- and Low-Calorie Drink Options

Water

Plain water is the most important and healthiest choice for everyone, especially those with diabetes, as it contains no calories, carbs, or sugar. Proper hydration helps the kidneys flush out excess glucose through urine and can even promote feelings of fullness, which may reduce overall calorie and sugar intake.

To add flavor to water, consider infusing it with slices of lemon, lime, orange, or cucumber.
Herbs like mint or basil can also create a refreshing, sugar-free beverage.
For a fizzy alternative, unsweetened seltzer or sparkling water is an excellent option.

Unsweetened Teas

Unsweetened green, black, and herbal teas are excellent choices for people with diabetes. They are very low in carbohydrates and calories, and some research suggests they offer additional benefits.

Green Tea: Rich in antioxidants called catechins, green tea may improve insulin sensitivity and lower fasting blood glucose levels. A large cohort study suggested daily consumption might lower the risk of type 2 diabetes.
Black Tea: Similar to green tea, black tea contains compounds that may help reduce oxidative stress and inflammation, aiding in better glucose control.
Herbal Teas: Naturally caffeine-free varieties such as chamomile, peppermint, and ginger are packed with antioxidants and can help improve insulin sensitivity.

Unsweetened Coffee

Black coffee, consumed in moderation and without added sugar or sweetened creamers, is generally considered safe for people with diabetes. Some studies even suggest that regular coffee consumption may be linked to a lower risk of developing type 2 diabetes. For those sensitive to caffeine, decaf coffee offers a similar benefit profile without the jitters.

Low-Carb Vegetable Juice

While 100% fruit juices are typically high in sugar, vegetable juices are a low-carb alternative packed with vitamins and minerals. Low-sodium tomato juice or a blend of leafy greens, celery, and cucumber can be a healthy and flavorful choice. Tomato juice, in particular, contains lycopene and fiber, which may help regulate blood sugar spikes after meals.

Milk and Milk Alternatives

Cow's milk contains carbohydrates and should be factored into your daily carb count. However, the protein and fat content in milk, particularly whole milk, can help slow the absorption of sugar. The ADA recommends choosing unsweetened, low-fat, or nonfat milk in moderation. Unsweetened milk alternatives like almond, soy, or coconut milk are also excellent low-carb options, but always check labels for added sugars.

Comparison of Diabetic-Friendly Drinks


Drink Type	Calorie/Carb Content	Key Benefits	Notes
Water (Plain)	Zero calories, zero carbs	Hydrates, flushes excess glucose	Add citrus or herbs for flavor.
Unsweetened Teas	Low calories, low carbs	Antioxidants, improves insulin sensitivity	Green and herbal teas may have added benefits.
Unsweetened Coffee	Very low calories, very low carbs	May lower Type 2 diabetes risk	Consume without sugar or creamers; decaf available.
Vegetable Juice (Low-sodium)	Low calories, moderate carbs	Vitamins, minerals, fiber	Best for controlled portions; check for added sugar.
Unsweetened Almond/Soy Milk	Low calories, low carbs	Fortified with vitamins; low sugar	Check nutrition labels carefully for added sugar.
Kombucha (low-sugar)	Low calories, low carbs	Probiotics, gut health support	Choose varieties with very low or no added sugar.

Making Smart Choices

When selecting beverages, it is crucial to read nutrition labels. Many seemingly healthy options, such as flavored waters, teas, and smoothies, may be packed with hidden sugars and artificial sweeteners that can negatively affect blood sugar levels. Be mindful of portion sizes and avoid using large amounts of added sugars, honey, or high-fructose corn syrup in homemade beverages.

It's also important to consult with a healthcare provider or a registered dietitian to receive personalized advice tailored to your specific needs. They can help you determine the best drink choices and portion sizes based on your overall health and diabetes management plan. For more on managing your diet with diabetes, the American Diabetes Association provides extensive resources on healthy eating.

Conclusion

For those with diabetes, prioritizing low-calorie, low-carb, and sugar-free beverages is fundamental to maintaining stable blood sugar levels and promoting overall wellness. Water remains the best choice for hydration, but unsweetened teas, coffee, vegetable juices, and certain milk alternatives offer excellent, flavorful variations. By being mindful of sugar content and seeking professional guidance, individuals can enjoy a wide range of beverages without compromising their health goals.

Frequently Asked Questions

While diet sodas are sugar-free, research on their long-term effects on blood sugar is mixed. Some studies have linked artificial sweeteners to increased insulin resistance. It's best to consume them in moderation and monitor your blood sugar to see how your body reacts.

Even 100% fruit juice contains natural sugars that can cause blood sugar levels to spike quickly because the fiber has been removed. It is generally recommended to eat whole fruit instead, which provides fiber to slow sugar absorption. Limit juice intake to a small portion, like 4 ounces, and count it toward your daily carb allowance.

Unsweetened, low-fat, or nonfat cow's milk is a viable option, but the carbohydrates must be included in your daily carb count. Unsweetened milk alternatives like almond, soy, and coconut milk are also good, low-carb choices, as long as you check the label for added sugars.

The caffeine in coffee can temporarily affect blood sugar levels in some individuals. However, black coffee without added sugar or creamer is generally considered safe and may even reduce the long-term risk of type 2 diabetes. Pay attention to how your body responds to caffeine.

To add flavor without sugar, you can infuse water with fresh fruit slices like lemon, lime, or berries. Herbs such as mint, basil, or ginger also make a refreshing and healthy addition.

Kombucha is a fermented tea with probiotics that may offer some benefits for blood sugar control, but it contains carbohydrates and can have added sugars. It is important to choose brands with very low sugar content and include it in your daily carbohydrate count.

To make a diabetes-friendly smoothie, focus on non-starchy vegetables like spinach or kale. You can add a handful of low-sugar berries, a source of protein like unsweetened protein powder or Greek yogurt, and an unsweetened milk alternative. Avoid large amounts of high-sugar fruits.