Introduction
If you’re pre-diabetic, it’s important to be mindful of your drinking habits. While moderate alcohol consumption can be beneficial for some, it can be detrimental to those with pre-diabetes. According to a dietitian, there are certain drinking habits to avoid if you’re pre-diabetic. Eating This Not That has compiled a list of these habits to help you make healthier choices. From avoiding sugary drinks to limiting your alcohol intake, these tips can help you manage your pre-diabetes and reduce your risk of developing type 2 diabetes.
Drinking Habits to Avoid If You’re Pre-Diabetic, Says Dietitian
If you’re pre-diabetic, it’s important to be mindful of your drinking habits. According to registered dietitian nutritionist, Amy Gorin, MS, RDN, “Alcohol can affect blood sugar levels, so it’s important to be mindful of your drinking habits if you’re pre-diabetic.”
Gorin recommends avoiding sugary drinks, such as sweetened cocktails, beer, and wine coolers. “These drinks can contain a lot of added sugar, which can raise your blood sugar levels,” she says. “If you’re going to drink alcohol, opt for a lower-sugar option, such as a light beer or a dry wine.”
Gorin also recommends avoiding drinks that contain artificial sweeteners, such as diet sodas and sugar-free mixers. “Artificial sweeteners can also affect your blood sugar levels,” she says. “If you’re going to drink a mixed drink, opt for a low-calorie mixer, such as club soda or seltzer.”
Finally, Gorin recommends limiting your alcohol intake. “Alcohol can also affect your blood sugar levels, so it’s important to limit your intake,” she says. “If you’re pre-diabetic, it’s best to stick to one drink per day.”
By following these tips, you can help keep your blood sugar levels in check and reduce your risk of developing diabetes. Remember, it’s always best to talk to your doctor or dietitian before making any changes to your diet or lifestyle.
Blood sugar issues can go undetected for years, even decades, before getting diagnosed with diabetes. Pre-diabetes is the precursor to developing diabetes. In fact, nearly 30% of the US population is considered to be prediabetic, and many don’t even know it.
Signs and symptoms of blood sugar issues include increased thirst, frequent urination, increased moodiness (especially when hungry), increased hunger, and fatigue. Oftentimes, these blood sugar issues arise when going too long without eating or right after meals.
If you have prediabetes, consider these five beverage habits to avoid to keep your blood sugars in check!
You might think soda is the main culprit here, but there are many sneaky sugars in other types of beverages. Sugar and creamer in coffee, sweet tea, juice, and sports drinks all pack a super-sweet punch that doesn’t do our blood sugar any favors.
Opt for zero-calorie, zero-sugar options when possible. Always check the label for added sugars, as many products appear health-conscious, but still contain sweeteners.
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It’s easy to want to skip the main meal in exchange for an extra drink, but this is a recipe for disaster. Alcohol can cause low blood sugars later, sometimes hitting you in the middle of the night. Not only is this dangerous, but can also impact nighttime eating behaviors!
Choose low-sugar booze, and pair it with a balanced meal instead!
Juice sounds healthy—it comes from fruit after all—but it’s packed with as much sugar as sodas. Even homemade juice is stripped of fiber and high in natural sugars.
When it comes to blood glucose, any type of sugar will raise our blood sugar. Even healthier sugar options like honey, maple syrup, and fruit will still raise blood glucose the same as refined sugars.
A better blood sugar swap is whole fruit instead of juice! Get the benefit of fruit’s natural sweetness with an added boost of fiber by eating the whole thing.
That venti-sized drink might look alluring, but it may not be worth it if you knew what it was doing to your blood sugar. Most specialty drinks are loaded with syrups and sweeteners that spike blood sugar quickly.
Choose a simple coffee order like a latte or cappuccino, or ask the barista to go easy on the syrup. Many coffee shops have light syrup or sugar-free alternatives as well!
Here are the 8 Healthiest Ways to Drink Your Coffee, According to Dietitians.
Coffee alone is not a meal! Skipping breakfast and relying on caffeine to power through can cause blood sugar fluctuations, dips in energy, and might lead you to overeat at your next meal.
Choose a balanced breakfast with a good source of protein to start your day off right—like one of these 19 High Protein Breakfasts That Keep You Full. Then, for more prediabetes tips, we’ve got you covered with the best eating habits to avoid.