Diabetes-Friendly Drinks: What Can You Drink With Diabetes?

What you drink matters too

When we think about eating well with diabetes, we naturally tend to focus on what's on our plate. But what's in our glass can matter too.

Some drinks contain more carbohydrate, sugar or kilojoules than we might realise, and because drinks are easy to consume quickly, they can sometimes have a bigger impact on our overall intake than expected.

The good news? You don't need to make things complicated. Understanding a few simple differences can help you make choices that work for your diabetes management and your lifestyle.

You can't go too far wrong with water. It's carbohydrate-free, kilojoule-free and helps keep you hydrated.

If plain water feels a little boring, try adding:

• Lemon or lime
• Cucumber
• Fresh mint
• Berries
• A splash of sparkling water

Diabetes Australia recommends water as the best drink for hydration and suggests sparkling water as an alternative to juice and soft drinks.

Tea and coffee can absolutely be part of a healthy eating pattern.

The biggest thing to watch is often what gets added to them. Sugar, syrups, flavoured creamers and large amounts of milk can add carbohydrates and kilojoules.

Try gradually reducing the amount of sugar you add, or choose unsweetened tea and coffee. Herbal teas are another great option, particularly if you're looking for something caffeine-free.

Try this:
☕ Coffee with milk + cinnamon instead of sugar
🌿 Peppermint or chamomile tea
🍋 Green tea with a slice of lemon

Milk

Milk contains naturally occurring carbohydrate as well as protein and calcium, so it can contribute to your overall carbohydrate intake.

That doesn't mean milk needs to be avoided. Plain milk can be a nutritious choice, particularly when included as part of a balanced diet.

If you're watching your overall kilojoule intake, choosing reduced-fat or skim milk can be an option.

Fruit Juices

This is where things can get a little surprising.

Fruit juice may contain vitamins and minerals, but it also contains free sugars and carbohydrate, and it's easy to drink much more fruit than you would normally eat whole.

If you enjoy juice, keep portions modest. Diabetes UK recommends limiting fruit juice and smoothies to around 150 mL a day because of their free sugar content.

Whole fruit is generally the better everyday choice because you also get the fibre from the fruit.

Regular soft drinks & sugary drinks

Regular soft drinks, energy drinks and other sugar-sweetened beverages can contain a significant amount of added sugar and carbohydrate, while providing little nutritional value.

They can also be surprisingly high in kilojoules. Diabetes Australia recommends limiting sugary drinks because they can quickly raise blood glucose levels.

But there's an important exception: sugary drinks can be useful when someone needs to raise their blood glucose quickly during hypoglycaemia.

So it's less about saying "never drink these" and more about knowing when they have a purpose.

Diet or sugar-free soft drinks

Sugar-free and diet soft drinks are generally very low in carbohydrate and kilojoules, so they can be an alternative to regular sugary soft drinks.

They don't need to be completely off the menu if you enjoy them. However, water and other unsweetened drinks are still great everyday choices.

Alcohol & diabetes

Alcohol deserves a little extra attention. It can affect blood glucose levels, and for people using insulin or sulfonylurea medicines, it can increase the risk of hypoglycaemia, sometimes several hours after drinking.

If you choose to drink:

• Have alcohol with food rather than on an empty stomach.
• Alternate alcoholic drinks with water.
• Be aware of the carbohydrate and kilojoule content of your drink.
• Follow Australian alcohol guidelines.
• If you use insulin or certain diabetes medicines, speak with your healthcare team about how alcohol may affect you.

Diabetes Australia recommends no more than 10 standard drinks per week and no more than 4 on any one day, with alcohol-free days each week.

Quick Drink Guide

1. What is the best drink for people managing diabetes?
Water is one of the best everyday choices because it provides hydration without carbohydrate or kilojoules. Sparkling water and unsweetened tea are also good options if you want some variety.

2. Can I drink coffee or tea if I have diabetes?
Yes. Tea and coffee can be part of a healthy eating pattern. The main thing to consider is what you add to them. Sugar, syrups and large amounts of milk can increase the carbohydrate and kilojoule content of your drink.

3. Is fruit juice OK for people managing diabetes?
Fruit juice can contain a significant amount of carbohydrate and free sugars, even when it contains no added sugar. If you enjoy juice, keep the portion small and consider choosing whole fruit more often, as whole fruit also provides fibre.

4. Are diet or sugar-free soft drinks better than regular soft drinks?
Sugar-free soft drinks generally contain much less carbohydrate and fewer kilojoules than their sugar-sweetened alternatives, making them a lower-carbohydrate option. However, water and other unsweetened drinks are still excellent choices for everyday hydration.

5. Can sugary drinks ever be useful for someone with diabetes?
Yes. Although sugary drinks are generally best limited, they can be useful when treating hypoglycaemia, as the rapidly absorbed carbohydrate can help raise blood glucose. If you experience hypoglycaemia, follow the treatment plan recommended by your diabetes healthcare team.