While many people don’t spare a second thought before drinking a can of soda, people with diabetes need to put extra thought into what they’re putting into their body.
Though experts say that people with diabetes, regardless of the type, can drink the occasional sugary soda, the large amounts of added sugar in a beverage often considered “empty calories” isn't without risks.
Here’s what you need to know.
Can people with diabetes drink soda?
When a person eats or drinks carbohydrates, the body breaks it down into glucose, which enters the bloodstream. In people with diabetes, the body can’t effectively manage glucose, making it important to keep blood glucose levels within a healthy target range.
A regular can of soda, which often contains large amounts of added sugar, can complicate
this. Because liquid carbohydrates are absorbed into the bloodstream so quickly, a typical can of soda, containing about 10 teaspoons of added sugar, causes blood glucose levels to rise rapidly, said Toby Smithson, a senior manager of nutrition and wellness at the American Diabetes Association.
“Regular soda can make blood glucose management more challenging and is best limited or avoided as an everyday beverage,” Smithson said.
This doesn’t mean you need to toss out soda entirely. Sarah Hormachea, a diabetes care and education specialist, said people with diabetes can drink soda, though moderation is key.
While the occasional soda can leave a person with diabetes feeling tired, sluggish and thirsty, “frequent or excessive intake” can lead to persistently elevated glucose levels and make diabetes more difficult to manage, Hormachea said. She added that this could contribute to weight gain and an increased cardiometabolic risk.
People should speak with their medical provider for specific guidance.
What type of soda is best?
The healthiest – and safest – choice for hydration remains water, but there are plenty of soda-related options available.
Sodas with little to no carbohydrates, such as diet or zero-sugar sodas, are generally recommended since they have less impact on blood glucose levels than regular soda.
These could include low-sugar and prebiotic sodas, Hormachea said, though she underlined that “functional” or “gut-healthy” doesn’t automatically mean healthier.
She recommended 5 grams of added sugar or less per serving. Checking the Nutritional Facts label, which shows the total carbohydrate and added sugar content per serving, is a good guide, experts say.
“Reviewing the Nutrition Facts label can help you compare options and understand how a beverage may affect your blood glucose,” Smithson said. “The best choice is typically the one that aligns with your blood glucose goals, personal preferences and overall eating plan.”
There are also plenty of soda alternatives on store shelves, though they can still contain carbohydrates and calories. Zero-sugar options sweetened with ingredients like sucralose, stevia or allulose can provide a sweet and fizzy taste, without directly raising blood glucose, Hormachea said. Unsweetened sparkling water and fruit-infused sparkling water can also offer carbonation and flavor without added sugar.
This article originally appeared on USA TODAY: Can people with diabetes drink sugary soda?
