What drinks have high glucose?: A Comprehensive Guide to Healthy Choices

October 19, 2025 •

4 min read

According to the CDC, sugary drinks are the leading source of added sugars in the American diet, contributing significantly to weight gain, obesity, and type 2 diabetes. Understanding what drinks have high glucose is a crucial step for managing your health and making informed dietary choices.

Quick Summary

This article details common high-glucose beverages to limit or avoid, explains the health risks associated with high sugar consumption, and provides practical advice for identifying hidden sugars on nutrition labels. We also explore healthier alternatives and offer a comparative look at popular drinks.

Key Points

Soda and Energy Drinks: These beverages are among the highest in added sugars, causing rapid blood glucose spikes and contributing to numerous health risks.
Sports Drinks: While marketed for athletes, they are primarily high in carbohydrates and unnecessary for general hydration, containing significant added sugars.
Fruit Juices: Though containing natural sugars, fruit juices lack the fiber of whole fruit, leading to concentrated sugar intake and potential glucose spikes.
Hidden Sugars: Be vigilant for many sugar names on nutrition labels, including corn syrup, sucrose, and fructose, to identify hidden sugars in beverages.
Healthier Swaps: Opt for water, unsweetened teas, and coffee to hydrate without added sugars, effectively managing blood glucose levels.

For many, staying hydrated is a simple matter of grabbing the nearest beverage. However, the convenience and wide variety of options mask a serious health concern: the high glucose content in many popular drinks. Sugars added to beverages are simple carbohydrates that are rapidly absorbed into the bloodstream, causing a swift and significant spike in blood glucose levels. Over time, this can lead to numerous health complications. For those managing or preventing conditions like diabetes, knowing which drinks to avoid is paramount.

Common High-Glucose Drinks to Avoid

Identifying high-glucose beverages often involves looking past marketing claims and focusing on the ingredients and nutritional facts. Here are some of the most common culprits:

Sugary Soft Drinks: Regular sodas are notoriously high in sugar, with a single 12-ounce can often containing nearly 10 teaspoons of sugar. These drinks offer empty calories and can cause immediate blood sugar spikes.
Energy Drinks: Marketed for a quick energy boost, these beverages are often loaded with both sugar and caffeine. An 8.4-ounce can of a popular energy drink can contain over 26 grams of sugar. The combination of sugar and caffeine can lead to an irregular heartbeat, disrupted sleep, and rapid blood sugar increases.
Sports Drinks: While designed to replenish electrolytes and carbs for endurance athletes, sports drinks like Gatorade and Powerade are just another source of sugar for the average person. A 20-ounce bottle can have up to 34 grams of added sugar. For most physical activity, water is the best and only necessary form of hydration.
Fruit Juices and Cocktails: Though often perceived as healthy, most fruit juices and punches are concentrated sources of sugar with little to no dietary fiber. The processing strips the fruit of its fiber, which would normally slow down sugar absorption. This results in a rapid glucose spike similar to that of soda.
Sweetened Coffees and Teas: From bottled iced teas to flavored lattes, many pre-made or specialty coffee and tea drinks are packed with added sugars. A single cup from a coffee shop can easily contain more than a day's recommended sugar limit.
Flavored Milks and Milkshakes: These drinks often contain significant added sugar. A chocolate milkshake, for example, can contain around 10 teaspoons of sugar, making plain milk a much healthier choice.

The Health Risks of High-Glucose Beverages

Regularly consuming high-glucose drinks poses several significant health risks that extend beyond just weight gain. The rapid and frequent blood glucose spikes can lead to insulin resistance, where the body's cells stop responding effectively to insulin. This increases the risk of developing type 2 diabetes. Furthermore, excess sugar consumption is linked to chronic inflammation, a known contributor to heart disease. The liver also suffers, as it processes excess sugar, which can lead to fatty liver disease. Finally, the constant exposure to sugar accelerates tooth decay and cavities.

How to Identify Hidden Sugars

Sugar is often hidden in many drinks under various names. To become a savvy consumer, you must learn to read nutrition labels carefully. The FDA now requires that labels list "Includes Added Sugars" to differentiate between naturally occurring and added sugars. You can also spot hidden sugars by looking for ingredients ending in "ose" (sucrose, fructose, dextrose), syrups (corn syrup, rice syrup), and other sweeteners like honey or agave nectar. The higher up these ingredients appear on the list, the more sugar is in the product. A good rule of thumb is to look for beverages with 5% or less of the Daily Value for added sugars.

A Comparison of Popular High-Glucose Drinks


Drink (approx. 20 oz)	Sugar Content (g)	Key Takeaway
Regular Soda	~44	Empty calories with high added sugar, causes rapid blood sugar spikes.
Energy Drink (Red Bull, 8.4 oz)	~26	High in both sugar and caffeine, leading to energy crashes and health risks.
Sports Drink (Gatorade)	~34	Primarily needed for endurance athletes; unnecessary for general hydration.
100% Fruit Juice	~40	Contains natural sugar but lacks fiber, leading to glucose spikes similar to soda.
Sweetened Iced Coffee	~44	Often exceeds daily sugar recommendations, especially with flavored syrups.

Healthier Alternatives to High-Glucose Drinks

Fortunately, many delicious and healthy alternatives can satisfy your thirst and taste buds without the negative health impacts of sugary beverages.

Water: The best choice for hydration. If plain water is too bland, consider adding slices of fruit like lemon, lime, or berries for a natural flavor boost.
Unsweetened Tea and Coffee: Black, green, and herbal teas, as well as black coffee, are excellent, calorie-free options. The antioxidants in some teas and coffees may even offer long-term health benefits, such as a lower risk of type 2 diabetes. Add cinnamon for extra flavor and blood sugar benefits.
Low-Fat Milk: The protein and fat in low-fat milk help slow the absorption of its natural sugars, leading to a more stable blood sugar response.
Infused Water: Create your own flavored water by adding herbs like mint or basil along with fruit. This offers a refreshing, zero-sugar alternative.
100% Vegetable Juice: In moderation, 100% vegetable juice can provide a nutrient boost. Look for low-sodium versions and check carb content.

Conclusion: Making Informed Choices for Your Health

Making healthy beverage choices is a fundamental part of maintaining a balanced diet and preventing chronic diseases. By understanding what drinks have high glucose and the specific risks they pose, you can avoid common pitfalls. The most effective strategy is to reduce or eliminate intake of sugary drinks in favor of healthier options like water, unsweetened teas, and low-fat milk. Regularly checking nutrition labels for added and hidden sugars is a skill that will empower you to make informed decisions for better long-term health. For more guidance on healthy hydration, consider exploring reputable health resources, such as the CDC Website.

This article is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional or registered dietitian for personalized dietary recommendations.

Frequently Asked Questions

Natural sugars are found in whole foods like fruit and milk, often alongside fiber and other nutrients that slow digestion. Added sugars are put into processed drinks for flavor and cause quicker, more pronounced blood sugar spikes because they lack fiber.

Diet sodas contain artificial sweeteners that can help reduce calorie intake compared to sugary drinks, but they are not without debate. Some research suggests they may alter gut bacteria, increase sugar cravings, and contribute to insulin resistance.

Yes, 100% fruit juices can still cause blood sugar to spike quickly. The juicing process removes fiber, which means the concentrated fruit sugars are absorbed rapidly by the body. It is healthier to consume whole fruit.

The body does not register liquid calories in the same way as solid food. Liquid calories do not provide the same feeling of fullness, which can lead to consuming more calories later in the day and contributes to weight gain.

Look for ingredients that end in '-ose' (like dextrose, fructose, maltose), different types of syrup (corn syrup, maple syrup), and natural-sounding sweeteners (agave nectar, honey). Ingredients are listed in descending order by weight, so if sugar is near the top, the drink is high in sugar.

For flavor without the high glucose, try water infused with fresh fruits and herbs (e.g., lemon, cucumber, mint), unsweetened iced tea, or sparkling water with a splash of 100% fruit juice.

For some individuals with diabetes, the caffeine in coffee may cause a temporary increase in blood glucose levels. However, long-term studies show that regular black coffee consumption can have favorable effects on glucose metabolism. Add-ins like sugar and creamer are the primary concern.

Many popular 'vitamin-enhanced' waters are often high in added sugar, despite their healthy-sounding names. It is important to check the nutrition label for both added sugars and total carbohydrate content, as these drinks can contribute significantly to glucose intake.