It is incumbent that we stay hydrated for the good of our health and body, more so duringsummers. And for people with diabetes, it becomes all the more important, due to fluctuating sugar levels. While sunburn can raise sugar levels, high temperatures of the body cause a drop. To keep your cool and sugar levels in control, staying watered up will go a long way. To help, we are throwing some light on what drinks you can take and what you should ideally avoid.
What CAN you take?
Water
Water, definitely a classic. It’s pretty much the only thing that is naturally a no-calorie, no-carb wonder. But if that doesn’t float your boat, try some fruit-infused water. Off-the-counter options include sparkling and flavoured water, but be sure to get low calorie options.
Fruit Juices
Fruit juices have for long been considered ideal to get you the essential nutrients everyday. However, for those who have diabetes, consuming certain juices can hike blood glucose levels. A combination of fruit and vegetable juices along with their pulp is your best bet! Apple and carrots are good for starters. Just steer clear of juices that have added sugars and keep intake limited to 120 ml.
So what’s on the avoid list?
Diet Sodas
To have or not to have? If this question is one that pops in your head every time you see diet soda in the aisle in your supermarket, here is your answer. Yes and No. It constitutes lesser carbs and calories than regular soda so that’s a plus. But you’re also drinking something that benefits you in no way. Take it long-term and weight gain is plausible along with increased risk of metabolic syndrome. So it’s best avoided, but can be had once in a blue moon when you have a soda craving.
Energy Drinks
Generally, these are loaded with a lot of blood-pressure raising caffeine per gram, so even a little bit of it and you could be downing way more caffeine than good for you. But if you still want that buzz, pick a sugar-free drink with caffeine that doesn’t cross 400 mgin a day.
Alcohol
Best to stay away from considering they affect blood sugar levels both ways. But if drinking is on the horizon, be smart about it. Men should keep it limited to a max of two drinks in a 24-hour period, and women, one drink. If you take sulfonylureas, metformin or are on insulin, a hypoglycaemic episode is lot more probable when you’re considering beer so exercise caution. Alternately, its carbohydrate content will spike sugar levels. If you’re a little lost on how much you can drink, here are some reference points that will help. Also, chat up with your diabetes doctor about possible complications.
One alcoholic drink = 150 ml glass of wine | 45 ml shot of liquor | 350 ml beer
And if you’re looking for some diabetes-friendly drink recipes that will taste like sunshine in a glass and make the grade, you have come to the right place!
Pink Lemon Spritzer
1. Nothing says summer like lemonade. No there’s no such thing as a pink lemon. But this one is still a funky drink that is perfect for those days when you just want to call over and chill with your friends!
2. Loaded with pomegranate/cranberry juice, that are perfect type 2 diabetes diet fruits, this one will fill you with antioxidants that lower LDL, prevent cell damage, and weigh down on blood glucose levels.
Ingredients
1. 2/3 cup chilled pomegranate or cranberry juice
2. 6 tbsp. lemon juice
3. 1 tbsp. sugar
4. 1/2 cup vodka
5. 3 cups ice cubes
6. 1 tsp.snipped fresh mint or rosemary
7. 750 mlchilled bottle Prosecco or other sparkling wine (1)
8. 12 slices of lemon / fresh raspberries and small fresh mint leaves.
Prep time: 10 minutes
Method:
Mix pomegranate and lemon juice along with sugar in a liquid measuring cup, and keep stirring it until sugar dissolves.
Blend together this mixture along with the vodka, ice cubes, and mint until smooth.
Pour out the blended mixture into 12 glasses filled to one-fourths and top it off with one-fourth cup of Prosecco or sparkling wine.
Garnish with raspberries or lemon slices and mint leaves.
Number of servings: 12
Serving Size: 1 slice
Nutritional value per serving:
| Calories | 81 |
| Carbohydrates | 6 g(3g sugars) |
| Sodium | 2g |
Grape-Pineapple Mint Fizz
1. This one doubles up as a juice cleanse and will sit well with your diabetes management efforts. The pineapple amps up digestion, while keeping you cool and off the carbs and calories.
2. The grape and the mint contrast to give you an edgy tastethat will leave you asking for more!
Ingredients
1/2 cup fresh mint leaves
1. 1 1/2 cups unsweetened grape juice
2. 180 ml can unsweetened pineapple juice (1)
3. 2 cups club soda, chilled
4. Ice cubes
5. Fresh mint sprigs
Prep time: 4 hours
Method:
Put the mint leaves in a juice jar and bruise them lightly using the back of a spoon. Combine the grape and pineapple juice. Put it in the fridge and let it sit for 4 hours.
Strain out the mint from the mixture and discard and mix in the club soda.
Pour into glasses filled with ice cubes and, garnish with mint sprigs.
Number of servings: 6
Serving Size: 150 ml
Nutritional value per serving:
| Calories | 61 |
| Carbohydrates | 14 g(1g fiber,13 g sugars) |
| Sodium | 24 mg |
Strawberry Iced Tea
1. Soak up the summer with a strawberry iced tea that till top your Diabetic Diet Chart
2. A refreshing alternative to the conventional hot tea that will give you some healthy carbs and antioxidants, courtesy the strawberries!
Ingredients
1. 450 g trimmed and sliced strawberries
2. 3 tbsp loose black tea
3. Sugar substitute equivalent to 2 tbsp. sugar
4. 4 tsp.finely shredded lemon peel
5. 7 cups boiling water
6. Ice cubes
7. Fresh whole strawberries (optional)
Prep time: 1 hour
Method:
Put strawberries in a glass jar and crush them. Combine sugar, tea, and lemon peel.
To this mixture, add boiling water and let the mixture sit for 3- 5 minutes and then pour through a fine mesh sieve.
Throw out the strawberry pulp, lemon peel, and tea leaves and let it cool. Store tea in the refrigerator for an hour.
Fill tall glasses with ice and pour in the tea into glasses. Add a whole strawberry to each glass if desired.
Number of servings: 7
Serving Size: 235 ml
Nutritional value per serving:
| Calories | 14 |
| Carbohydrates | 4 g(2 g sugars) |
| Sodium | 7 mg |
Peachy Apricot Slush
1. Swap your energy drinks with this peachy slush that will put a southern spin of summer perfection will reviving you from post-work wariness.
2. Potassium, Vitamins A and C and fiber-loaded, this peach juice is good for a prediabetes diet.
Ingredients
1. 155 gram can apricot nectar (1)
2. 2 chilled medium-sized peeled, pitted, and sliced peaches
3. 1½ cups crushed ice
4. 1 tbsp. lemon juice
Prep time: 20 minutes
Method:
Mix crushed ice, apricot nectar, peaches, and lemon in a blender and blend until smooth.
Put in a spoon of the fruit mixture into chilled, tall glasses and finish off with carbonated water.
Number of servings: 7
Serving Size: 177 ml
Nutritional value per serving:
| Calories | 42 |
| Carbohydrates | 11 g |
| Sodium | 21 mg |
| Fiber | 1 g |
| Protein | 1 g |
| Sugars | 10 g |
| Vitamin A | 673 IU |
| Vitamin C | 5 mg |
| Calcium | 12 mg |
| Potassium | 144 mg |
| Folate | 3 mcg |
Iced Caramel-Cream Coffee
1. Get your evening caffeine fix with this easy breezy coffee recipe, low on cholesterol.
Ingredients
1. 2 cups cold strong-brewed coffee
2. 2 tbsp. no-sugar-added French vanilla-flavored instant breakfast mix
3. 2 tbsp. sugar-free caramel ice cream topping
4. 2 tbsp. thawed frozen light whipped dessert topping
5. 2 tsp. sugar-free caramel ice cream topping
6. Ice cubes
Prep time: 10 minutes
Method:
Mix coffee, instant breakfast mix, and 2 tbsp. ice cream topping in a blender and blend until smooth.
Spoon ice into two glasses and then pour in the blended mixture. Top it off with dessert topping and trickle with 2 tsp. ice cream topping.
Number of servings: 2
Serving Size: 1 cup
Nutritional value per serving:
| Calories | 87 |
| Fat | 1 g(1g saturated fat) |
| Sodium | 62 mg |
| Cholesterol | 20 g(1g fiber,3g sugars) |
| Sugars | 10 g |
| Protein | 2 g |
These recipes are sure to make this summer refreshing and fun! Do you have any summery diabetic recipes that keep you cool and hydrated while ticking all the right boxes? We’d love to know!
