What’s in your glass?
Reviewed by Dietitian Karen Ansel, M.S., RDN
Key Points
- Drinking sugary beverages on a regular basis can cause blood sugar levels to rise and negatively affect heart health.
- Their calorie-dense but nutrient-poor content may contribute to weight gain and increase insulin resistance.
- Dietitians recommend avoiding sugary sodas, as well as sweetened coffee and tea, and instead opting for sugar-free beverages.
A variety of things canimpact your glucose levels, from your level of physical activity to the medications you are taking to the types of food you consume. The beverages you opt for also have a significant impact. Sugary drinks like soda, energy drinks and sweetened coffee and tea may negatively affect your blood sugar levels for multiple reasons.
Sugary beverages pose significant challenges for blood sugar levels, leading dietitians to recommend they are the top item to steer clear of if you have elevated blood sugar or diabetes.
Here’s the reasoning, along with what to consume—and engage in—instead to achieve more stable blood sugar levels.
Why You Should Restrict Sweets Drinks to Improve Blood Sugar Levels
Their sugars are rapidly taken in
Indeed, the sugar content in these beverages is a concern, but their absence of essential nutrients is also problematic. “Most sweetened drinks are missing fiber, protein, and fat—nutrients that assist in slowing the rate at which glucose enters the bloodstream,” saysBrittany Poulson, M.D.A., RDN, CDCESWithout them, the sugar is rapidly absorbed, causing significant blood sugar spikes followed by possible drops.
That’s not only an issue for your blood sugar levels. Sudden increases and drops in sugar can cause changes in energy levels andincreased hunger, Poulson adds.
They Could Adversely Affect Your Cardiovascular Health
It’s simple to think that maintaining a healthy heart only involves reducing saturated fat intake or exercising sufficiently. However, if you have diabetes, foods and beverages that consistentlyraise your blood sugar can also increase your risk of heart disease. How is that? “Over time, consistent increases in blood sugar due to regular intake of these beverages can add stress to blood vessels and affect cardiovascular health,” saysSheila Patterson, RD, CDCES.
They’re Filled with Useless Calories
Grabbing a sweetened coffee drinkTraveling to work or grabbing a soda for an energy boost might appear harmless. However, the calories from these sweetened beverages can accumulate rapidly. “That drink can contain as many calories as a small meal, yet provide none of the nutrients that signal your brain you’re satisfied,” saysToni Isabella, Registered Nurse, Bachelor of Science in Nursing, Certified Diabetes Care and Education Specialist.
When you consume solid food, the act of chewing and the digestive process send signals to your brain indicating that you are full. However, calories from liquids go unnoticed. The outcome is that “you can consume hundreds of calories in a minute without feeling any less hungry,” Isabella explains.
In addition, frequently ingesting these hollow caloriesmay result in weight gain, according to Patterson. This can exacerbate insulin resistance and complicate the management of blood sugar levels.
Drinks That Are Sweetened and Contain Caffeine Present a Dual Risk
Whether it’s a matcha latte, an iced espresso, or sweet tea, numerous sweetened beverages also include caffeine. While the caffeine in these drinks might not affect everyone’s blood sugar levels, it can cause issues for others. “For certain individuals, caffeine can impact hormones in a manner that leads to increased insulin resistance and potentially elevates blood sugar levels,” Patterson explains.
Mixing caffeine with extra sugar creates a double impact. “When combined, this can increase blood sugar spikes and lead to more erratic levels,” Poulson explains.
Methods to Enhance Glucose Levels
Now that you are aware of the dangers that sugary beverages can have on your blood sugar levels, here are several steps recommended by dietitians that youcan take to enhance your glucose levels.
- Opt for Zero-Calorie Beverages:The American Diabetes Association recommends water and beverages with no calories as the top choices for managing blood sugar levels. Suitable options are seltzer and unsweetened herbal tea. For those who aren’t affected by caffeine, unsweetened coffee and tea can also be acceptable.
- Aim for Balanced Meals:Load your plate with natural, minimally altered foods. Excellent options are nonstarchy vegetables (such as broccoli, carrots, and cauliflower); lean or plant-derived proteins; whole grain carbs like oats or quinoa; and beneficial fats, including olive oil, avocado, nuts, and oily fish. It’s also advisable to reduce consumption of processed, deep-fried, and fast foods as much as possible.
- Move Your Body:Engaging in consistent physical exercise can assist in controlling your blood sugar levels and weight, while also reducing the chances of heart disease and other diabetes-related issues. Aim for 150 minutes of activity each week, which is just under 30 minutes on most days. If this seems challenging, beginning with a 10-minute walk every day and gradually increasing the duration can still make a difference.
- Monitor Your Statistics:For individuals with diabetes, monitoring your blood glucose levels can help you identify which foods and beverages cause fluctuations. Remember that blood sugar levels are influenced by more than just diet, drinks, and exercise. Factors such as insufficient sleep, missing meals, and dehydration can also impact your readings.
Our Expert Take
Dietitians say the top thing to steer clear of if you have high blood sugar or diabetes is drinks with added sugar, such as regular soda, energy drinks, and sweetened coffee and tea. These contain sugars that can lead tosignificant increases in blood sugar levels, and they are full of empty calories that can contribute to weight gain, both of which may result in long-term health problems and increase insulin resistance. For certain individuals,sugary drinks with caffeineThese effects can be intensified. If you have diabetes, these beverages might also increase your chances of developing heart disease. The answer is to try to reduce or, even better, avoid sugary drinks as much as possible. Opt for water or other calorie-free options, focus on eating foods that are high in nutrients, and engage in regular physical activity to maintain healthy blood sugar levels.
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