5 Refreshing Sugar-Free Drinks to Manage Diabetes
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Shilpa Joshi
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Managing diabetes is as much about choosing the right food as it is about selecting the right beverages. While we often focus on meals, drinks can sneak in sugar and calories, disrupting blood glucose control. This is where sugar-free drinks come into play.
In this blog, we’ll break down what sugar-free drinks are, why they are better for diabetes management, and which drinks are suitable or unsuitable for people with diabetes. We’ll also help you understand how to check drink ingredients to make better choices.
What Exactly Are Sugar-Free Drinks for Diabetes?
Sugar-free drinks refer to beverages that:
- Contains no added sugar.
- Avoid natural sweeteners like honey, jaggery, or date syrup because these can also raise blood glucose despite being natural alternatives.
- Use non-nutritive sweeteners like stevia or sucralose to add sweetness without increasing blood sugar levels.
Whatsapp GroupWhy Should Someone with Diabetes Prefer Sugar-Free Drinks?
For people with diabetes, high-sugar beverages can cause sharp spikes in blood glucose levels, leading to long-term complications. So, there are many benefits to choosing sugar-free drinks. Some of them for a person with diabetes are:
- Better Blood Sugar Control: This is the most obvious one. Drinks without added sugar prevent sudden glucose surges.
- Improved Hydration: Opting for sugar-free beverages ensures adequate hydration without excess sugar or calories.
According to the Research Society for the Study of Diabetes in India (RSSDI), replacing sugary drinks with sugar-free alternatives can help improve blood glucose levels and support weight control when used wisely.
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Which Drinks Can Be Considered Sugar-Free?
Here is a list of sugar-free drinks suitable for people with diabetes, which can be easily made with the ingredients available in most homes.
1. Tea (Green or Herbal)
It’s practically impossible to find an Indian kitchen without tea leaves. Unsweetened green tea is rich in antioxidants, which help regulate blood sugar levels. Adding tulsi, ginger, or cinnamon enhances the taste without affecting blood glucose.
2. Lemon Water (Nimbu Pani)/Kokum Water
Fresh lemon water or kokum water with a pinch of salt is a refreshing and hydrating drink. It provides a natural boost of vitamin C and is an excellent sugar-free option when consumed without added sweeteners.
3. Butter Milk (Chaas)
Chaas is a supercooling. It is low in sugar and calories while providing probiotics for gut health. You can add herbs like chopped curry leaves, carrom seeds, cumin powder (jeera) and some rock salt to make it even more refreshing.
4. Sattu Water
A refreshing and healthy drink made from roasted gram flour (sattu), mixed with water and a pinch of salt or a squeeze of lemon. It’s rich in protein, keeps you full, and provides energy without any added sugar.
5. Infused Water
Infused water made with mint, lemon, cucumber, or jeera seeds is an excellent sugar-free and hydrating option.
6. Plain Milk
Low-fat, unsweetened milk provides essential nutrients and protein. Opt for lactose-free milk if you have lactose intolerance.
7. Spiced Water
Homemade drinks like jeera water, fennel (saunf) water, or ajwain water can be beneficial and sugar-free while aiding digestion.
3-Sugar-Free Drinks You Should Avoid
Not all drinks labelled “sugar-free” are suitable for diabetes. Here are some drinks to avoid, along with detailed explanations backed by studies:
1. Diet Carbonated Beverages
Diet-carbonated beverages like sodas/cola are often marketed as sugar-free alternatives, but they contain artificial sweeteners like aspartame or sucralose.
A study published in the Journal of Diabetes Research and Clinical Practice indicates that frequent consumption of artificial sweeteners can disrupt gut microbiota and contribute to insulin resistance.
2. Sugar-Free Energy Drinks
Sugar-free energy drinks may contain artificial sweeteners and excessive caffeine. High caffeine intake has been shown to impair insulin sensitivity and raise blood pressure. These drinks are best avoided, particularly in individuals sensitive to caffeine.
3. Unsweetened Fruit Juices
Fruit juices, even unsweetened versions, are naturally high in fructose. Excessive fructose intake has been linked to insulin resistance, obesity, and metabolic disorders. Whole fruits are a better option due to their fiber content, which slows sugar absorption.
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What Ingredients Should You Check for in Your Drinks?
According to WHO, all non-nutritive sweeteners (NNS) are safe when consumed below the acceptable daily intake (ADI) limit. So, when choosing sugar-free drinks, you should always check the labels for the following:
- Non-nutritive Sweeteners: You can use any non-nutritive sweeteners in small amounts to add sweetness, such as stevia powder, sucralose, etc.
- Hidden Sugars: Ingredients like corn syrup, fructose, honey, or date syrup indicate added sugars.
- Carbohydrate Content: Opt for drinks with low carbohydrate content to avoid spikes in blood glucose.
- Preservatives and Additives: Limit drinks with high sodium, artificial flavours, or preservatives like sodium benzoate, potassium sorbate, and artificial sweeteners, as they can negatively impact health over time.
Understanding food labels is critical for identifying hidden sugars and choosing the right beverages for diabetes.
Here’s a blog you can read to understand how to read food labels
5 Curated Sugar-Free Drinks by Fitterfly Nutritionists
Our Fiiterfly Nutritionist, Shweta Mehta, has created 5 awesome recipes that are completely sugar-free yet absolutely delightful and refreshing. So, if you have been craving a sugar-free drink, this is it! Give them a try. We are sure you will love them.
1. Spicy Cucumber Mojito
Time: 5 minutes | Servings: 1
Ingredients
| Ingredient | Quantity |
| Cucumber | 1/4 cup diced |
| Pudina (Mint Leaves) | 1 tbsp chopped |
| Lemon Juice | 1 tbsp* |
| Green Chili | 1 sliced |
| Water | 150 ml |
| *tbsp = tablespoon | |
Method
- In a bowl, combine cucumber, mint leaves, lemon juice, and sliced green chilli.
- Muddle gently to release flavours.
- Pour in chilled water, stir well, and serve with ice.
Nutritional Information
| Nutrient | Nutritional Value (per 100 ml) |
| Energy | 10 kcal |
| Carbohydrates | 2 gm |
| Protein | 1 gm |
| Fat | 200 mg |
| Fiber | 1 gm |
Tip: Avoid over-muddling to prevent bitterness.
2. Masala Buttermilk
Time: 5 minutes | Servings: 1
Ingredients
| Ingredient | Quantity |
| Curd | 3 tbsp |
| Coriander (chopped) | 1 tsp* |
| Green Chili (chopped) | 1/2 tsp |
| Jeera Powder | 1/2 tsp |
| Salt | 1/8 tsp |
| Water | As required |
| *tsp = teaspoon | |
Method
- Blend curd, water, salt, jeera powder, coriander and green chili.
- Adjust consistency with water.
- Serve chilled.
Nutritional Information
| Nutrient | Nutritional Value (per 100 ml) |
| Energy | 33 kcal |
| Carbohydrates | 2 gm |
| Protein | 2 gm |
| Fat | 2 gm |
| Fiber | 1 gm |
3. Sattu Buttermilk
Time: 10 minutes | Servings: 2
Ingredients
| Ingredient | Quantity |
| Curd | 1/2 cup |
| Sattu Flour | 3 tbsp |
| Jeera Powder | 1/4 tsp |
| Black Pepper Powder | 1/4 tsp |
| Salt | 1/8 tsp |
| Water | As required |
Method
- Blend curd, sattu flour, spices, and salt.
- Add water to adjust consistency.
- Garnish with mint and serve chilled.
Nutritional Information
| Nutrient | Nutritional Value (per 100 ml) |
| Energy | 90 kcal |
| Carbohydrates | 10 gm |
| Protein | 5 gm |
| Fat | 4 gm |
| Fiber | 1 gm |
4. Thandai Without Sugar
Time: 10 minutes | Servings: 2
Ingredients
| Ingredient | Quantity |
| Black Pepper | 4 |
| Khas Khas | 1 tsp |
| Fennel Seeds | 1 tbsp |
| Green Elaichi | 1/4 tsp |
| Almond (chopped) | 1 tbsp |
| Pista (chopped) | 1 tbsp |
| Skimmed Milk | 1 cup |
Method
- Grind spices and mix with warm milk.
- Add chopped nuts and simmer.
- Chill and serve garnished.
Nutritional Information
| Nutrient | Nutritional Value (per 100 ml) |
| Energy | 145 kcal |
| Carbohydrates | 13 gm |
| Protein | 9 gm |
| Fat | 7 gm |
| Fiber | 5 gm |
5. Tomato Basil Juice
Time: 10 minutes | Servings: 1
Ingredients
| Ingredient | Quantity |
| Tomato | 1/2 cup diced |
| Basil (chopped) | 1 tbsp |
| Black Pepper | 1/8 tsp |
| Black Salt | 1/4 tsp |
| Water | 100 ml |
Method
- Blend all ingredients until smooth.
- Serve chilled.
Nutritional Information
| Nutrient | Nutritional Value (per 100 ml) |
| Energy | 19 kcal |
| Carbohydrates | 3 gm |
| Protein | 1 gm |
| Fat | 1 gm |
| Fiber | 2 gm |
How We At Fitterfly Can Help You?
Choosing sugar-free drinks might seem simple because all you need to ensure is that they don’t have anything sweet in them. But we know it can get confusing, especially when it comes to beverages purchased from shops or cafes.
That’s where we come in!
At Fitterfly, our Diabetes Prime Program is designed to make diabetes management easy and effective. Our expert nutrition coaches will help you choose the right beverages, snacks, and meals to ensure you stay on track with your goals.
But that’s not all! Diabetes management isn’t just about diet – it’s also about fitness, stress management, and improving sleep quality.
Our team of Fitness Coaches, Success Coaches, and Nutrition Coaches work together to provide you with personalized support for every aspect of diabetes care. From customized exercise plans to managing stress and sleep patterns, we ensure you’re covered. Because every small choice matters, and together, we’ll make each step count on your diabetes journey!
Call us at 08069450746 to know more.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Can people with diabetes drink energy drinks?
Energy drinks are not recommended for people with diabetes. Despite being “sugar-free,” they often contain high caffeine, artificial sweeteners, and additives that can disrupt gut health, raise blood sugar, or affect insulin sensitivity. For a safer energy boost, opt for natural options like masala buttermilk, nimbu pani, or low-fat milk.
What type of milk is best for diabetes?
The best milk options for diabetes include low-fat or skimmed milk, which is low in calories and fat; unsweetened almond or soy milk, both low in carbohydrates and ideal for those with lactose intolerance; and lactose-free milk, which is suitable for individuals with digestive issues. It’s best to avoid full-fat or flavoured milk as they often contain added sugars and higher fat content.
What is the best summer drink for diabetes?
We would say the best summer drink is a tall glass of chilled water! 😁 But if you’re in the mood for something more, try masala buttermilk, which is cooling and rich in probiotics; lemon water, a hydrating and sugar-free option; sattu, chaass or just a simple glass of plain water, packed with natural electrolytes (best consumed in moderation); infused water with refreshing herbs like mint or basil; or vegetable juices made from low-glycemic vegetables like cucumber and spinach. Remember to avoid packaged or sweetened beverages to keep your choices healthy and beneficial!
Do zero-sugar drinks raise blood sugar?
Zero-sugar drinks typically don’t raise blood sugar immediately, but artificial sweeteners may disrupt gut health and insulin sensitivity in the long term. If you have to, then you could choose drinks sweetened with non-nutritive sweeteners in smaller amounts and monitor your blood sugar response.
Are sugar-free drinks really sugar-free?
Not always. Sugar-free drinks may contain hidden sugars (e.g., maltodextrin, honey, cane sugar, coconut sugar etc) or sugar alcohols like sorbitol, which can impact blood sugar and digestion. Always read labels carefully and prefer natural sugar-free options like water, infused water, or homemade lassi with no added sugar.
