Most people do not think twice about indulging in that soda. However, this is not the story for people with diabetes. Diabetics need to be conscious about how much sugar they consume, putting that glass of soda into question. Here is what you need to know about what medical experts say about considerations that diabetics need to make to protect their health.

Diabetics Need to Be Mindful About Their Soda Choices

People with diabetes are used to putting extra thought into what they eat and drink every day. While most diabetics can indulge in the occasional sugary soda, it is not a habit that they can make a regular part of their diet.

When a non-diabetic person eats or drinks carbohydrates, the body is able to break down the glucose as it enters the bloodstream. People with diabetes are not able to efficiently manage this glucose, leading to potential negative health consequences if blood glucose levels are not kept in check.

A regular can of soda is full of added sugar. A typical can contains roughly 10 teaspoons of added sugar. This is an astounding amount if you visualize this volume of sugar in one can. Because carbohydrates in liquid form are absorbed into the bloodstream quickly, soda can cause blood glucose levels to spike.

Toby Smithson, a senior manager of nutrition and wellness at the American Diabetes Association, said that “Regular soda can make blood glucose management more challenging and is best limited or avoided as an everyday beverage.” While this does not mean that diabetics need to avoid soda entirely, it means that they need to enjoy the beverage in moderation.

Some diabetics report that they do not feel good after drinking a soda. For example, it is not unusual for diabetics to feel tired or thirsty after the occasional soda indulgence. Frequently drinking soda leads to more serious complications if glucose levels remain elevated. Increased blood glucose readings often translate to outcomes such as weight gain or an increased risk of cardiometabolic issues.

As always, it is important to speak to your personal healthcare provider about what amount of soda is acceptable for your needs. Every diabetic has a different tolerance, making this not a one-size-fits-all approach.

How to Choose the Best Soda for Your Personal Health Needs

Water will also be the best choice for hydration, regardless of whether you are diabetic or not. However, if you must indulge in that occasional pick-me-up, it is better to choose a soda that has little to no carbohydrates. This means diet or zero-sugar sodas are generally the best choice for diabetics, as they have less impact on blood glucose levels compared to their sugary counterparts.

Other good soda alternatives include zero-sugar options that lean on sweeteners such as stevia, allulose, and sucralose. These types of beverages will scratch the itch for a carbonated sweetened beverage without all of the added sugar. Even healthier choices are unsweetened sparkling water and water infused with natural fruit juices.

In addition to diet sodas, some diabetics have discovered their love for prebiotic sodas. However, while these types of sodas are marketed as healthy, diabetics still need to pay attention to sugar levels. Nutritionists advise diabetics to stay under five grams of sugar or less per serving when choosing a soda. The nutritional label indicates both the total carbohydrate and the sugar content per serving. Getting in the habit of reading these labels is a good strategy, even for people without diabetes.

“Reviewing the Nutrition Facts label can help you compare options and understand how a beverage may affect your blood glucose,” Smithson said. He went on to advise that “The best choice is typically the one that aligns with your blood glucose goals, personal preferences, and overall eating plan.”

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