What are the 3 Worst Drinks for Blood Sugar?

Regular soda is one of the most notorious offenders when it comes to blood sugar. It is loaded with a staggering amount of added sugar. A single 12-ounce can of regular cola, for example, contains around 39 grams of sugar. This is equivalent to about 10 teaspoons of sugar. When consumed, the sugar in soda is rapidly absorbed into the bloodstream, causing an immediate and sharp increase in blood sugar levels. The body’s pancreas then has to work overtime to produce insulin in an attempt to lower the blood sugar. For individuals with impaired insulin function or diabetes, this can lead to dangerously high blood sugar levels that are difficult to control. Over time, regular consumption of soda can contribute to insulin resistance, where the body’s cells become less responsive to insulin, further exacerbating blood sugar problems.

Not only does soda have an extremely high sugar content, but it also provides virtually no nutritional benefits. It is essentially empty calories. The calories in soda come solely from sugar and do not contain any essential vitamins, minerals, or fiber. For instance, compared to a glass of freshly squeezed orange juice that offers vitamin C, potassium, and some fiber along with its natural sugars, soda has nothing to offer in terms of nutrition. Consuming soda regularly can lead to weight gain as these empty calories add up. Excess weight is a significant risk factor for developing insulin resistance and type 2 diabetes. So, not only does soda directly spike blood sugar, but it also indirectly contributes to poor blood sugar control through its role in promoting weight gain.

Sweetened coffee drinks, such as mochas, caramel lattes, and frappuccinos, are another major contributor to blood sugar spikes. These drinks often contain a large amount of added sugar, which is used to enhance the flavor. For example, a medium-sized caramel latte from a popular coffee chain can have as much as 25 grams of sugar. The sugar in these drinks is quickly absorbed into the bloodstream, similar to soda. When a person drinks a sweetened coffee drink, especially on an empty stomach, it can cause a rapid rise in blood sugar. This can be particularly problematic for people who have diabetes or are at risk of developing it. The caffeine in coffee may also have an impact. Caffeine can cause the liver to release stored glucose, which can further elevate blood sugar levels. So, the combination of added sugar and caffeine in these drinks can be a double whammy for blood sugar control.

In addition to the high sugar content, many sweetened coffee drinks are also high in fat and calories. For instance, a frappuccino may contain whipped cream, which is high in saturated fat, and syrups that are rich in both sugar and calories. The high-fat content can slow down the digestion process, which may seem beneficial at first as it could potentially delay the absorption of sugar. However, in the long run, it can lead to a more sustained elevation of blood sugar levels. Moreover, the excessive calorie intake from these drinks can contribute to weight gain. As mentioned earlier, weight gain is closely associated with insulin resistance and poor blood sugar control. So, these sweetened coffee drinks not only spike blood sugar immediately but also have long-term consequences for blood sugar management due to their high-fat and high-calorie nature.

Fruit juices that have added sugar are often misleadingly marketed as healthy beverages. While fruit juices do contain some natural sugars and vitamins from the fruits, the addition of extra sugar can make them a blood sugar disaster. For example, a bottle of apple juice that claims to be “100% fruit juice” may actually have added sucrose or high-fructose corn syrup. This added sugar significantly increases the overall sugar content. A typical 8-ounce glass of such a fruit juice can have 20 – 30 grams of sugar. When consumed, the body has to deal with a large amount of sugar all at once. The pancreas responds by secreting insulin, and if the body’s insulin response is not optimal, blood sugar levels can spike. This is especially concerning for individuals with diabetes or prediabetes who need to carefully manage their blood sugar.

Unlike whole fruits, fruit juices lack the fiber that is present in the fruit’s pulp. Fiber is crucial for slowing down the digestion and absorption of sugar. When a person eats a whole apple, for example, the fiber in the apple helps to regulate the release of sugar into the bloodstream. However, in fruit juice, the fiber has been removed during the juicing process. This means that the sugars in the juice are absorbed more rapidly into the bloodstream. For instance, a glass of orange juice without the pulp will cause a quicker increase in blood sugar compared to eating a whole orange. The lack of fiber in fruit juices with added sugar makes them a poor choice for blood sugar control. They can lead to rapid spikes in blood sugar levels, which can have negative impacts on both short-term and long-term health, including an increased risk of developing diabetes-related complications.