Beverage choices are also crucial when it comes to managing blood sugar, as poor beverage choices can lead to a rapid rise in blood sugar levels, so it's important to understand and avoid those that are high in sugar and can affect blood sugar stability.
01 sugar-sweetened drink
Sugar-sweetened beverages, including carbonated drinks, fruit juice drinks, and sugary teas, are the enemy of blood sugar control.
These drinks often contain high amounts of refined sugars, such as sucrose or high-fructose corn syrup, which are quickly absorbed by the body, causing a sharp rise in blood sugar levels. Long-term heavy consumption not only increases the risk of diabetes, but also exacerbates weight problems and cardiovascular disease risk.
02Freshly squeezed juice
Freshly squeezed fruit juices are often considered a healthy drink, and although fruit juices are derived from natural fruits, they remove most of the fiber during the juicing process, leaving behind a lot of natural sugars.
Even if it is 100% pure fruit juice, its sugar content should not be underestimated, and it is easy to cause a rapid rise in blood sugar.
In contrast, eating whole fruits directly, due to the presence of fiber, can delay sugar absorption and have a more mild effect on blood sugar.
03 Sports drinks and energy drinks
Sports drinks and energy drinks are often designed to provide a quick boost of energy and electrolytes, especially after intense exercise.
However, they tend to be high in sugar and calories, which is extremely detrimental to blood sugar control. Unless you do need electrolytes and energy after a long period of high-intensity exercise, you should avoid these drinks in your daily routine to avoid unnecessary blood sugar fluctuations.
04 Instant coffee
While coffee itself may have health benefits, instant coffee on the market often contains a lot of sugar and creamer.
These additives can not only enhance the taste, but also significantly increase the total sugar content of the product, which affects the blood sugar management of sugar lovers.
05 Milk tea
Milk tea is the "poison" of sugar friends' diet, taking a cup of bubble tea sold on the market as an example, the calories are as high as 550 kcal, which is equivalent to drinking 61 grams of salad oil; To consume a cup of bubble tea, you have to ride a bicycle for 3 hours straight. If you drink a cup of bubble tea every day, you will gain 4.3 kg in two months (I believe everyone is familiar with the harm of being overweight to sugar control).
A cup of milk tea is equivalent to eating 13 sugar cubes, and CCTV evaluated 27 cups of milk tea with normal sweetness, with an average sugar content of 33 grams, of which the highest reached 62 grams.
Even milk tea, which is "sugar-free" in sweetness, contains 5 grams of sugar per 100 ml. In other words, 500 ml of "sugar-free" milk tea contains 25 grams of added sugar.
In addition to plain water, what other drinks are suitable for sugar lovers?
01 Soda
It does not contain sugar, which can help improve the body's water and electrolyte balance, and is suitable for sugar lovers, but should avoid varieties flavored with added sugar or syrup.
02 Plain milk or low-fat/skim milk
Milk is rich in protein and is beneficial for sugar lovers, but sugar friends with renal insufficiency should avoid it. Low-fat or skim milk is more suitable for sugar lovers who need to control their fat intake.
03 Drink tea
Sugar friends can drink tea. Tea is rich in minerals, phenols, etc., which can improve immunity and lower blood pressure. Green tea, black tea, and pu-erh tea are the most popular tea categories in the domestic market.
Green tea is best used in summer, and black tea or Pu'er tea can also be drunk in winter, no matter what kind of tea is drunk, it is necessary to master the principles of light, appropriate amount, and time.
It is best to stagger the tea with the medicine for 1 hour, so as not to affect the efficacy of the medicine.
04 lemonade
Fresh lemon soaked in water, with no added sugar, can enhance the flavor without significantly affecting blood sugar.
05 soy milk
As a source of plant protein, sugar-free or low-sugar soy milk is a good choice for lactose intolerant patients, and the dietary fiber in soy milk is soluble fiber, which is beneficial for regulating blood sugar.
Soy milk should be 300~400ml per day. It must be boiled for 5~10 minutes before consumption, otherwise it will cause symptoms such as nausea, vomiting, bloating, abdominal pain, and diarrhea.
Source: Diabetic Home Care