What is the best drink for diabetes? A comprehensive guide

December 8, 2025 •

5 min read

According to a 2021 review published in Diabetes & Metabolic Syndrome, consistently drinking water is associated with a lower risk of type 2 diabetes compared to sugary drinks. Choosing the right fluids is a crucial part of managing blood sugar, and understanding what is the best drink for diabetes can significantly improve your health.

Quick Summary

Ideal drinks for diabetes are sugar-free or low-calorie, such as water, unsweetened tea, and coffee. It is best to avoid sugary sodas, energy drinks, and most fruit juices. Careful moderation is needed for diet sodas, milk, and alcohol. Personal blood sugar monitoring is key to finding the best choices.

Key Points

Choose Water First: Plain water is the ultimate choice for hydration as it does not affect blood sugar levels.
Embrace Unsweetened Teas: Green, black, and herbal teas offer antioxidant benefits without adding sugar, supporting stable glucose levels.
Monitor Coffee's Effect: While some studies show long-term benefits, caffeine can cause temporary blood sugar spikes in some individuals. Decaf is a safer alternative.
Prefer Vegetables Over Fruit Juice: Vegetable juices, especially from leafy greens, are lower in carbohydrates and higher in fiber than fruit juices, which can cause significant spikes.
Exercise Caution with Diet Sodas: Artificial sweeteners in diet drinks have mixed long-term effects on insulin sensitivity. Moderation is advised, with water being the better choice.
Avoid Sugary Beverages: Regularly consuming sugary sodas, energy drinks, and sweetened teas can cause rapid blood sugar surges and weight gain.
Check Your Carbs: Be mindful of carbs in milk and limit consumption of 100% fruit juices, as they can still raise blood sugar significantly.

Why Your Drink Choices Matter

Your beverage choices can have a profound impact on your blood sugar levels and overall health, particularly if you have diabetes. Sugary drinks, including regular soda, sweetened tea, and fruit juices, contain high amounts of carbohydrates that can cause rapid and dangerous spikes in blood glucose. Over time, these spikes can worsen insulin resistance and increase the risk of serious diabetes-related complications. Conversely, opting for unsweetened, low-carbohydrate drinks helps maintain stable blood sugar and promotes better hydration, which is essential for kidney function and flushing out excess glucose.

Hydration and Blood Sugar Control

Proper hydration is a cornerstone of diabetes management. Staying well-hydrated assists the kidneys in removing excess glucose from the body through urine. Dehydration can also cause blood sugar levels to become more concentrated, making them appear higher than they actually are. While plain water is the best option, flavored sparkling water and infused water provide variety without the added sugar or calories. Experimenting with infusions of cucumber, lemon, or mint can make hydration more enjoyable.

The Best Drinks for Diabetes

Water: The Ultimate Choice

There is no debating the best drink for diabetes: plain water. It is zero-calorie, sugar-free, and essential for regulating blood sugar. Sparkling water is a great alternative for those who prefer carbonation.

Infused Water: Add a slice of citrus, a few berries, or fresh herbs for flavor.
Seltzer Water: Opt for unsweetened varieties and check labels for hidden sugars.

Unsweetened Teas

Research indicates that tea consumption can offer protective benefits against diabetes and its complications due to its antioxidant compounds.

Green Tea: Contains catechins that may block carbohydrate absorption and improve glucose metabolism.
Black Tea: Helps to improve insulin resistance and reduce inflammation.
Herbal Teas: Caffeine-free options like chamomile, hibiscus, ginger, and peppermint are excellent choices with disease-fighting antioxidants.

Unsweetened Coffee

Black, unsweetened coffee can be a good option for many people with diabetes. Long-term consumption has been linked to a lower risk of type 2 diabetes due to compounds like magnesium and polyphenols that may improve insulin sensitivity. However, some individuals are sensitive to caffeine, which can temporarily increase blood sugar. Monitoring your personal response is important, and switching to decaf is a safe alternative.

Vegetable Juices

Unlike fruit juices, vegetable juices, especially those from non-starchy vegetables, are generally low in carbohydrates and rich in fiber, vitamins, and minerals.

Tomato Juice: A small study found that tomato juice helped lower post-meal blood sugar levels due to its fiber content. Choose a low-sodium version.
Green Juices: Juices made from spinach, kale, and celery are packed with nutrients without the sugar load of fruit juice.

Low-fat Milk and Alternatives

Milk contains protein, which can help slow down the absorption of sugar and lead to a more stable blood glucose response. However, dairy milk does contain the natural sugar lactose, so it should be factored into your daily carb count.

Unsweetened Almond or Soy Milk: These are low-carb, dairy-free alternatives that are often fortified with calcium and vitamin D. Always check the label for added sugars.

Table: A Quick Comparison of Drink Choices


Drink Type	Blood Sugar Impact	Nutritional Notes
Plain Water	None	Zero calories, zero carbs, essential for hydration.
Unsweetened Tea/Coffee	Minimal, potentially stabilizing or temporarily elevated (caffeine)	Rich in antioxidants, potentially protective benefits.
Sugary Soda/Energy Drinks	Significant rapid spike	Very high in sugar and calories, nutritionally empty.
100% Fruit Juice	Significant rapid spike	High in natural sugars, lacks fiber found in whole fruit.
Diet Soda	Generally none, but long-term effects debated	Zero-calorie, but artificial sweeteners may have indirect effects on insulin.
Vegetable Juice (low-sodium)	Minimal gradual rise	High in fiber, vitamins, and minerals.

Drinks to Approach with Caution or Avoid

Sugar-Sweetened Beverages (SSBs)

This category includes regular soda, sweetened sports drinks, and sweetened iced tea. These are packed with added sugars that cause blood sugar to soar and contribute significantly to calorie intake and weight gain, worsening insulin resistance.

Fruit Juices

Even 100% fruit juice can be problematic. The juicing process removes the fruit's fiber, which normally slows sugar absorption. As a result, even a small portion can cause a blood sugar spike. Health professionals often recommend limiting intake to a maximum of 4 ounces daily. Eating a piece of whole fruit is a much better option as it provides fiber.

Diet Sodas and Artificial Sweeteners

While diet soda does not directly raise blood sugar, the long-term health effects of artificial sweeteners are still being debated. Some studies suggest they may increase insulin resistance and negatively impact gut bacteria. Therefore, it's best to consume these in moderation, with water remaining the superior alternative.

Alcohol and Diabetes

Alcohol can have an unpredictable effect on blood sugar levels, especially for those on insulin or certain medications. It can cause blood sugar to rise initially (if sugary) or drop dangerously low (hypoglycemia) as the liver prioritizes processing alcohol over releasing stored glucose. If you drink, do so in moderation, never on an empty stomach, and choose sugar-free mixers. For more guidance, consult reliable resources like the American Diabetes Association.

Creating a Diabetes-Friendly Drinking Plan

Making healthier beverage choices is a simple yet powerful step. Start by making water your primary drink. If you crave flavor, use infusions or opt for unsweetened teas and coffees. Always read nutrition labels carefully to check for added sugars, even in seemingly healthy options like juices or flavored waters. For consistency, prepare pitchers of infused water or iced tea in advance and keep them chilled in the refrigerator.

Conclusion

While plain water is consistently the best drink for diabetes due to its calorie- and sugar-free nature, a variety of other low-sugar options are also safe and beneficial. These include unsweetened teas, black coffee, and vegetable juices. It is crucial to limit or completely avoid sugary sodas, energy drinks, and most fruit juices to prevent blood sugar spikes. Everyone's body reacts differently, so paying attention to how certain drinks affect your personal blood glucose levels is the most effective approach to managing your health. By prioritizing low-sugar, hydrating choices, you can effectively support your diabetes management plan.

Frequently Asked Questions

Yes, many people with diabetes can drink black, unsweetened coffee in moderation. However, caffeine can temporarily raise blood sugar in some individuals. It is best to monitor your personal response and consider switching to decaffeinated coffee if needed.

Diet soda does not contain sugar and typically will not spike your blood sugar. However, some research suggests that artificial sweeteners may have long-term effects on insulin sensitivity or gut bacteria. Water is always the healthiest choice, and diet soda is best consumed in moderation.

Low-fat milk, like skim or 1%, is a good choice in moderation, as the protein can help stabilize blood sugar. Unsweetened milk alternatives such as almond, soy, or coconut milk are also excellent options, as they are typically low in carbohydrates.

Fruit juice, even 100% pure juice, should be consumed sparingly. The juicing process removes fiber, causing the concentrated sugar to spike blood sugar rapidly. It is healthier to eat whole fruit instead, which retains fiber. Limit intake to a small serving, such as 4 ounces, and count it toward your daily carbohydrate goal.

No, energy drinks are not recommended. They are typically loaded with both sugar and caffeine, which can lead to significant and rapid blood sugar spikes. For a boost of energy, it is better to choose a balanced meal or a healthy snack.

Alcohol can interfere with blood sugar levels, increasing the risk of hypoglycemia, especially for those on certain medications. If you choose to drink, do so in moderation, never on an empty stomach, and opt for sugar-free mixers.

To enhance the flavor of your water, you can create infusions. Add slices of lemon, lime, or cucumber, or a few crushed berries. Herbs like mint, basil, or ginger also provide a refreshing, calorie-free twist.