As temperatures rise during the summer, the body needs sufficient fluids to stay hydrated. However, some popular beverages, such as sweetened juices and soft drinks, can contain high amounts of sugar, potentially causing a rapid rise in blood sugar levels, particularly among people with diabetes.
According to Verywell Health, there are several refreshing options that can be enjoyed during hot weather without causing a significant increase in blood sugar levels.
Unsweetened sparkling water
Water remains the best choice for hydration, but for those looking for an alternative to soft drinks, unsweetened sparkling water can provide a refreshing option without sugar or carbohydrates. Its sodium content may also help support hydration after physical activity.
Fruit- and herb-infused water
Slices of lemon, orange or cucumber, as well as berries or mint leaves, can be added to water for a refreshing natural flavor. Only very small amounts of sugar pass into the water, making it a low-sugar alternative to traditional fruit juices.
Unsweetened iced tea
Iced tea can be a suitable summer beverage as long as added sugar is avoided. Green tea also contains plant compounds such as polyphenols, which some studies have associated with improved blood sugar regulation.
Sugar-free sports drinks
Some sugar-free sports drinks can help replenish fluids and electrolytes, particularly after exercise or heavy sweating. However, they are not necessary for everyday consumption for everyone.
Diet or sugar-free beverages
Diet and sugar-free drinks generally contain very little carbohydrate, meaning their immediate impact on blood sugar levels is limited. However, excessive consumption is not recommended, as some studies have linked frequent intake to certain health concerns.
When choosing any beverage, consumers are advised to check the nutrition label and pay attention to added sugars, total carbohydrates and serving size, particularly those with diabetes or those at risk of elevated blood sugar levels.
Source: Verywell Health
