Hello, I am Ty Mason of thediabetescouncil.com, researcher, writer and I have type 2 diabetes.
Today I want to talk about what you can drink with diabetes.
After you watch the video today, I invite you check out the description box for my new
ebook.
This is one of the most comprehensive diabetes meal planning book you can find.
It contains diabetes friendly meals/recipes, recipes for different goals such as 800-1800
calories per day meal plan, diabetes meal planning tips and tricks.
There are also tons of diabetes friendly recipes for everyone!
Recently SARI HARRAR did a phenomenal interview with 3 top diabetes educators on this very
field of drinks and diabetes.
It would be very hard for me to add to her work or find any better research than what
she has done.
So I want to tell you up front, much of this video is based on her work and research.
That being said, Sari brought together and then asked three top registered dietitians,
who are also certified diabetes educators, what they tell their clients about everyday
drinks.
We all know that when you have diabetes, picking a drink isn’t always easy, is it?
And then add in all those studies that has been done recently on diet soda and weight
gain or does coffee help or hurt insulin resistance?
There are a lot of questions out there and I am so glad Sari wanted to get to the bottom
of the question as badly as I did.
So here is “our” work.
Like I said, much of it is hers, I just filled in some gaps that I felt needed to be in there.
As far as water goes, all of the researchers agree that we must drink more water.
It could even help out with controlling our blood sugar.
A recent study in the journal Diabetes Care found that people who drank 16 ounces or less
of water a day (two cups’ worth) were 30 percent more likely to have high blood sugar
than those who drank more than that daily.
We each have a hormone called vasopressin, and it helps the body regulate hydration.
Vasopressin levels rise when we are properly hydrated, which prompts the liver to produce
more blood sugar.
How much water should those of us with diabetes drink?
Experts recommend six to nine 8-ounce glasses of water per day for women and 8-10 for men.
You can get water from fruits and vegetables and other liquids you consume, but you won’t
get enough.
One way to help with your water intake and to help with some of those meal time binges
is to drink a glass of water before every meal.
Another great drink you can add to your diet is something we usually think of only for
kids.
But milk is wonderful for you because it provides the calcium, magnesium, potassium, and vitamin
D your body needs for many essential functions.
Did you know recent research shows milk may boost weight loss?
In one study of 322 people trying to slim down (some had type 2 diabetes, some had heart
disease), those who drank the most milk—about 12 ounces a day—shed 5 more pounds over
the study period than those with the lowest dairy intake, about half a glass daily.
Adding milk to a healthy diet can also help lower your blood pressure according to research
from the Journal of the American College of Nutrition.
How much milk is good?
Most experts will say two to three daily servings of dairy products, including 2% or skim milk.
Drink a glass with breakfast or choose dairy for dessert, like yogurt or sugar-free pudding
as ways to get that daily intake.
“Drink milk with a meal so your body can handle the natural rise in blood sugar that
happens when we eat carbohydrates,” says Baltimore, Maryland–based registered dietitian
Angela Ginn a nutrition education coordinator at the University of Maryland’s Center for
Diabetes and Endocrinology.
How about tea?
Tea contains no calories, brings big flavor, and a boatload of antioxidants.
This has made tea trendy for health reasons, especially for those with diabetes.
One Chinese study showed that black tea has the highest levels of polysaccharides, which
slow the absorption of sugar into the bloodstream.
A German study suggests that the risk of getting diabetes can be cut by 16% by sipping 4 cups
of tea per day.
You must be careful however because of sweetened, bottled iced teas.
These are loaded with sugar and that is what you are trying to avoid.
Four to five cups of tea is a good amount if you can tolerate the caffeine.,
The next category is drinks that you can have, just be careful.
There are studies that suggest coffee drinkers are at lower risk for developing type 2 diabetes.
A compound in coffee called chlorogenic acid seems to slow absorption of glucose into the
bloodstream.
But there is also research that indicates for people who already have diabetes, coffee
may raise blood sugar or make the body work harder to process it.
The best answer as far as coffee is concerned is how it affects YOUR blood sugar.
Of course don’t add sugar and sugar filled flavorings to your coffee.
When it comes to how much coffee you should drink?
Most experts say sipping two to three cups a day is enough, especially if you notice
it having an adverse effect on your blood sugar.
Drink Carefully: Diet Soda Be careful with fizzy, zero-calorie drinks.
The can be a brilliant choice, or they also lead to weight gain and mess with your ability
to absorb blood sugar.
Recent science has stirred the debate.
One Harvard study that followed 40,000 men for 20 years found no link between diet drinks
and diabetes when factoring in body mass index, family history, and diet, which may indicate
that diet soda drinkers tend to weigh more than people who skip them.
But don’t give up on diet soda just yet.
Though there’s concern among researchers, the American Diabetes Association still suggests
that diet soda is a better alternative to a sugar-packed version for people watching
their blood sugar.
If you already have a soda habit, it’s probably OK to sip one or two a day instead of a sugary
version.
But make sure to also drink healthy beverages like water and tea.
Now for the drinks you really should avoid.
With ten teaspoons of sugar in every 12-ounce can or bottle, regular soda can send your
blood sugar soaring—and boost your risk for weight gain, high blood pressure, stroke,
diabetes and heart disease.
One sugary drink a day adds 150 empty calories and 40 to 50 grams of blood-sugar-raising
carbohydrates to your diet, and can lead to a weight gain of 15 pounds per year, say researchers
from the Harvard School of Public Health.
In a study from North Carolina, dieters who skipped soda were more likely to hit their
weight-loss goals than those who didn’t.
Your mom served up orange juice every day with breakfast.
But is juice healthy for blood sugar and weight control?
Accordng to Dawn Sherr, a practice manager with the American Association of Diabetes
Educators, “They should just know the amount of juice they are consuming and factor the
amount of carbohydrates into their eating plan.”
It is much better for juice lovers to eat fresh fruit.
If you’re really craving juice, try a 4-ounce serving with a meal.
Test your blood sugar afterward, and then repeat with the same meal for the next three
or four days.
If your blood sugar doesn’t rise more than 30 points, a little juice may be fine.
Finally alcohol.
The Joslyn Diabetes Center has this to say concerning a person with diabetes consuming
alcohol: “People with diabetes can include alcohol in their diet in a responsible way,"
states Elizabeth Staum, M.S., R.D., of the Joslin Diabetes Center.
Joslin recommends that women with type 1 or type 2 diabetes consume at most one drink
per day, and men a maximum of two drinks per day.
An important note: consumption of alcoholic beverages must be done with food.
Why?
"Alcohol actually puts patients at higher risk for low blood glucose, so it is safest
to consume alcohol either with a meal that includes carbs, like starches for example,
or with a carb-containing snack like crackers," Staum says.
I hope this shed some light on what you can drink with diabetes.
A special thanks Sari Harrar for her wonderful foundation for this video.
Don’t forget to get my new ebook and please, subscribe to our channel for many more videos
like this one in the future.
Thanks for watching.
I am Ty Mason.