The CGM Blog
Seven Diabetes Friendly Summer Drinks
There’s nothing better than sipping a cold drink while relaxing on a hot day. Whether you’re spending warm summer afternoons at the park or hanging out by the pool at a balmy vacation destination, it’s important to stay hydrated. When you’re living with diabetes, you need to be extra mindful about how much sugar and carbohydrates are in the drinks you’re enjoying so you can keep your blood sugar levels in check.
If summer is around the corner or you’re headed away on a trip, it’s a good idea to check in with your doctor and diabetes care team about the types of hot-weather drinks that fit into your diabetes management plan. There are plenty of low-sugar options that can also support your overall health. Here are just a few ideas and recipes to help you incorporate diabetes-friendly drinks into your fun in the sun.
1. Make Water Your First Choice
Water is by far the best beverage option if you’re living with diabetes.1,2 It has no calories or carbohydrates, so it won’t cause an increase in blood sugar. Individuals living with diabetes are at higher risk of dehydration, especially when it’s hot and you’re sweating more than normal. Drinking water can help you manage your blood sugar, or glucose, levels and reduce the risk of hyperglycemia, high blood sugar.2 It’s also critical to stay hydrated to help regulate blood sugar during exercise.
Make sure you’re carrying water with you while you’re out enjoying the sun. You can use some fresh fruit, mint, cucumber, lemon, or lime to add extra flavour. For young kids living with diabetes, make drinking water a little more fun with brightly coloured sippy cups or water bottles and silly straws.
2. Drink Alcohol in Moderation
It’s important to talk to your doctor about whether drinking alcohol is right for you. Diabetes Canada recommends moderate alcohol intake for everyone, which means you should aim for:3
- A maximum of two drinks per day or less than 10 drinks a week for women.
- A maximum of three drinks per day or less than 15 drinks a week for men.
A standard drink is a 12 oz bottle or can of 5% alcohol beer, a 5 oz glass of wine with 12% alcohol, or 1.5 oz of hard liquor with 40% alcohol.3 Beer on tap is typically served in a pint which is 16 oz, so keep in mind that it’s larger than one standard drink. Be aware that drinking sweetened cocktails or coolers can lead to high blood sugar, so it’s a good idea to stick to options without added sugar.
Drinking alcohol in moderation can actually have a positive impact on A1C and increase insulin sensitivity—which is how well your body responds to insulin. Moderate alcohol consumption has also been linked to positive effects on the cardiovascular system.4 However, drinking too much can lead to hypoglycemia, or low blood sugar. Hypoglycemia can occur in the morning after a night of drinking and last up to 24 hours.3
If you do decide to drink alcohol, remember to keep hypo snacks or glucose tablets on you. While you’re drinking, make sure to eat some carbohydrate-rich foods, especially if you are also doing a physical activity like dancing or playing a sport.3 Check out Diabetes Canada’s guide and planner to help you consume alcohol wisely while managing diabetes.
3. Swap Sugary Soft Drinks for Sparkling Water
Many soft drinks are packed with sugar, which can cause hyperglycemia. Regular soft drinks are a good way to treat low blood sugar in an emergency, but they are not the best option if you’re looking to enjoy a beverage on a hot day. One option is to choose the diet version of your favourite pop, which usually contains artificial sweetener rather than sugar.5
There are plenty of sugar-free sparkling water options that are just as tasty as regular soft drinks. You can also try seltzer or club soda. Add muddled mint and fruit or a splash of cordial syrup—which you can usually find on the cocktail mix shelf—for a bit more flavour, but always be mindful about the sugar content.6
4. Try Low- or Sugar-Free Iced Tea and Coffee
Iced beverages from your local cafe can be high in sugar and carbs. Making your own iced tea or coffee gives you the option to limit the amount of sugar you put in—or leave it out altogether. Keep in mind that you should limit drinking caffeinated beverages, including tea and coffee, as they may make you urinate more frequently and increase the risk of dehydration. They can also disrupt your sleep schedule.7
To make iced tea, simply brew as normal using boiled water and pour it over ice. You can add a little lemon, milk, or milk alternative of your choice. Green or black tea taste great iced and you can also try non-caffeinated herbal infusions like peppermint, chamomile lavender, or liquorice.
You may have seen cold brew coffee on the menu at your local coffee shop. It’s easy to make a big batch at home. You’ll want to use coarsely-ground regular or decaf coffee and combine one part coffee to three parts cold water. Let the coffee steep in the fridge overnight and serve with ice the following day.
5. Mix Up a Mango Lassi
Mango lassi is a decadent blended drink that originated in the Punjab region in India. It’s typically made with fresh mango, plain yogurt, milk, and cardamom as well as a little sweetener. Mango has a low glycemic index, which means it won’t cause a spike in your blood sugar.8 Be mindful about whether there is sugar in the yogurt you choose. If you’re using dairy-free alternatives to milk and yogurt, look for sugar-free options.
You can also try making mint lassi, which uses fresh mint leaves instead of mango. Another variation, masala lassi, uses a mix of spices, such as black pepper, cardamom, cinnamon, and nutmeg, similar to those you’d find in a chai latte.
6. Experiment with Fresh Fruit Aguas Frescas
This refreshing, versatile beverage has a long history in Mexico and across Latin America. Fruit aguas frescas typically include cold water, lime juice, mashed or blended fruits, plenty of ice, and optional sweetener. Choose fruits with a low or medium glycemic index such as berries, mango, pineapple, kiwi, or cherries. Strawberries are a delicious option.8
A traditional recipe for agua fresca uses dried hibiscus flowers (instead of fruit) that are steeped in water to create a delicious thirst-quencher that tastes a little sweet and a little tart, almost like cranberry. Hibiscus, specifically Hibiscus sabdariffa or roselle, has been shown to support overall health and can have a positive effect on blood sugar levels and insulin sensitivity in those living with diabetes.9
7. Grab a Kombucha
Kombucha is a chilled, fermented tea drink that’s slightly bubbly and comes in a range of flavours. It’s a good choice if you’re craving soda or juice, but want something with less sugar and a few added health benefits. The beverage is typically brewed with different types of fruit and a variety of teas. It’s widely available at grocery and convenience stores, but you can also try making it at home. Some research suggests that kombucha may help reduce glucose spikes when it’s consumed alongside a meal that’s high in carbohydrates. Drinking kombucha has also been associated with improving gut health, which supports your digestive system overall.11
Typically, kombucha from the store has less sugar than other packaged beverages like pop, sports drinks, or fruit juice. It’s important to check the ingredients to see how much added sugar is in your kombucha of choice.
Drinks Are Only a Part of the Glucose Management Puzzle
What you drink throughout the day is just one of the factors that influences blood sugar management. It’s important to balance your hot-weather drink choices with healthy foods, being active, and other diabetes self-care habits. Understanding the many variables that might be impacting your blood sugar can help you take action to prevent highs and lows. Learn more about what affects glucose levels in people living with diabetes.
- Healthy eating. Diabetes Canada. Access July 20, 2023. https://www.diabetes.ca/nutrition---fitness/healthy-eating
- Water and Diabetes. Diabetes.co.uk. Updated January 25, 2023. https://www.diabetes.co.uk/food/water-and-diabetes.html
- Alcohol and diabetes. Diabetes Canada. Updated April 2018. https://www.diabetes.ca/DiabetesCanadaWebsite/media/Managing-My-Diabetes/Tools%20and%20Resources/alcohol-and-diabetes.pdf?ext=.pdf
- Alcohol and Diabetes. American Diabetes Association. Accessed July 20, 2023. https://diabetes.org/healthy-living/medication-treatments/alcohol-diabetes
- Diet Soft Drinks. Diabetes.co.uk. Updated January 25, 2023. https://www.diabetes.co.uk/diet-soft-drinks.html
- What to drink when you have diabetes. Diabetes UK. Accessed July 20, 2023. https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/what-to-drink-with-diabetes
- Zeratsky K. Do caffeinated drinks, such as coffee or energy drinks, hydrate you as well as water? Mayo Clinic. Updated January 12, 2023. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/caffeinated-drinks/faq-20057965
- The glycemic index. Diabetes Canada. Updated July 3, 2023. https://www.diabetes.ca/resources/tools---resources/the-glycemic-index-(gi)
- Jamrozik D, et al I. Hibiscus sabdariffa in Diabetes Prevention and Treatment-Does It Work? An Evidence-Based Review. Foods. 2022;11(14):2134. Published 2022 Jul 19. doi:10.3390/foods11142134
- Atkinson FS, et al. Glycemic index and insulin index after a standard carbohydrate meal consumed with live kombucha: A randomised, placebo-controlled, crossover trial. Front. Nutr. 2023;10:1036717. doi:10.3389/fnut.2023.1036717
- Is Kombucha Good for You?. Cleveland Clinic. Updated March 6, 2023. https://health.clevelandclinic.org/what-are-kombuchas-health-benefits-and-how-much-can-you-safely-drink/