Summer Drink Ideas for Diabetes

Written by Sejal Dave, MS, RD/LD, CDE
Published in June 2009

(HealthCastle.com) Summer is finally here! Enjoy the return of the warmer months by trying these summer drinks that can fit right in with your diabetes meal plan and keep your taste buds happy. Whether you have a sweet tooth or crave something light and refreshing, you are sure to find a good fit.

Water, Water, Everywhere!

There are no calories or carbohydrates in water. So drink as much water as you like. You get tired of drinking plain water? Try flavored or sparkling waters that are far from plain; check the labels to find one that is diabetes friendly (low-calorie or calorie-free is best).

Here are some flavorful alternatives you'll find at the store:

• Dasani Essence: 3 flavor choices with a hint of fruitiness, 0 calories, no artificial sweeteners
• Special K Protein Water: 5 flavors, contains fiber, 5 grams of protein, 50 calories per 16-ounce serving
• SoBe Life Water: 3 flavors, 0 calories, made with natural sweetener from Stevia

Or, get creative and make your own:
Add lemon or lime along with your favorite sweetener to an ice-cold glass of water. Or, for "greener" taste buds, add lavender or mint with ginger to crushed ice and water.

Sweeter than Pie

If you crave something sweet but don't want to add extra calories to your diabetes meal plan, try one of these drinks chilled or "on the rocks" while soaking up summer rays:

• Diet Cheerwine (a southern favorite): sparkling cherry taste, 0 calories
• Snapple Tea Drinks: exotic flavors like Diet Mango Green Tea, 0 calories (contains caffeine)
• Diet A&W Cream Soda: bold and sweet, 0 calories, 0 carbs (contains caffeine)
• Diet Sunkist: orangey sweetness, 0 calories, 0 carbs (contains caffeine)

Note: All of the above contain artificial sweeteners.

The Classics

These old-school favorites may have new labels, but they still make the grade:

• Crystal Light: tons of different flavors, 0 calories, 0 carbs, now available in convenient to-go pouches and sachets, great for road trips (contains artificial sweetener)
• Gatorade : light refreshing taste that's perfect after a long summer run or hike, 50 calories per 8 ounces, about one carb/serving
• Tropicana Juices: now available in a "light 'n' healthy" version with only 50 calories per 8 ounces, you can pick your desired level of "pulp"

Cocktails By The Pool

Alcohol can be part of a diabetes meal plan in moderation. In general, people with diabetes should have only 1-2 alcoholic drinks per day. Check with your health-care provider about your own specific health needs, because too much alcohol can lead to dehydration. If you decide to drink alcohol, choose low-calorie options and make sure you count them in your diabetes meal plan. A few examples:

• Wine spritzers: 4 ounces of wine with sparkling water or diet soda, 100 calories
• Light Beers: Michelob ULTRA Light has lime, pomegranate-raspberry, and tuscan orange flavors; 12 ounces has 107 calories and 6 grams of carbs
• Low-cal margaritas: mix lemon Crystal Light (instead of "drink mixers" that contain sugar) with 1 ounce tequila and fresh lime juice, and use artificial sweetener on the rim of your glass (about 100 calories)