When it comes to managing blood sugar levels, much of the attention is often on the foods consumed during the day; however, beverages also form part of the habits you must watch. There are products that can contain substantial amounts of sugar, even when they seem harmless.
For those living with diabetes, it’s important to be able to identify options that contain added sugar and review the nutritional information before choosing a serving or size.
That’s why, in Gastrolab we share three types of beverages worth knowing if you have diabetes or want to be more mindful of your sugar intake. These are common products you can find in stores, supermarkets and restaurants, so identifying their characteristics can help you choose with more information when you’re thirsty or want to accompany your meals.
1. Sodas
Sugar-sweetened sodas are one of the first beverages you should review if you want to manage your blood glucose levels. Regular versions typically contain added sugar and, since they are consumed in liquid form, it is easy to drink a sizeable portion without paying much attention to the amount represented. Additionally, large servings can contain multiple portions.
In the supermarket you can find sodas in different flavors and sizes, from single cans to family-size bottles. Although their labels may vary depending on the brand and product, a practical recommendation is to check the grams of sugars per serving and compare them with the size of the container you plan to drink.
2. Natural and bottled fruit juices
Fruit juices also form part of the beverages that is important to know about if you have diabetes. Even when prepared with fruits or marketed as natural, they can contribute the natural sugars of the fruit and concentrate them in a quantity that is easy to consume quickly. This does not mean fruit should disappear from the diet; rather, eating it whole and drinking it as juice are distinct options worth considering.
In the case of packaged juices, it’s advisable to review the ingredient list and nutritional information to identify whether they contain added sugar and how many grams of sugar each serving provides. Some drinks marketed as nectars or fruit beverages may also include other ingredients and do not necessarily have the same composition as freshly squeezed juice.
3. Bottled teas and prepared coffee beverages
Bottled teas, prepared coffee beverages and some flavored drinks can also contribute sugar, even if they do not always resemble sweet products. In the case of ready-to-drink teas, some varieties include added sugar to give them a stronger flavor; while in coffee drinks, the sugar content can increase when syrups, condensed milk, sweetened cream, or toppings are added.
If you buy these beverages in a store or cafe, one option is to ask if they can be prepared without syrups or with less sugar, in addition to checking the options available on the menu. You can also compare the sugar content between different sizes, since a small drink and a large one may provide different amounts.
