Medically Reviewed by Brunilda Nazario,MD on October 12, 2022
Smart Swaps
No doubt: Water is the perfect drink. It doesn't have calories, sugar, or carbs, and it's as close as a tap. If you're after something tastier, though, you've got options.
Some tempting or seemingly healthy drinks aren't great for you, but you can make swaps or easy homemade versions of many of them. These tasty treats can fit into your diabetes diet and still satisfy your cravings.
1. Chocolate Milk
This treat may remind you of the school lunchroom, but it’s a good calcium-rich choice for grown-ups as well. Low-fat chocolate milk can be a good post-workout recovery drink. The bad news: Ready-made brands come packed with sugar. Try this at home: Mix 1% milk, 3 teaspoons of cocoa powder, and 2 tablespoons of the zero-calorie sweetener of your choice. It saves you 70 calories, 16 grams of carbs, and 2 grams of fat compared to 1 cup of store-bought, reduced-fat chocolate milk.
2. Sweet Tea
A 16-ounce fast-food version might have up to 36 grams of carbs. That’s a lot of sugar, especially when there are carb-free choices, like sugar-free iced tea or iced tea crystals, that are just as satisfying. But you can also easily make your own: Steep tea with your favorite crushed fruit (raspberries are a good choice). Strain, chill, and then sweeten with your choice of no-calorie sugar substitute. That’s a tall glass of refreshment.
3. Orange Juice
OJ tastes good, but with 26 grams of carbs in one cup, you're a lot better off eating a whole orange instead. The fiber will help keep you full. If you really want to drink it, try an orange-flavored light fruit drink. Look for a brand with 3 grams of carbs, 15 calories, and 100% of your daily vitamin C.
4. Chai Latte
It’s sweet, spicy, fragrant, and creamy. What’s not to love? The typical coffeehouse version packs a whopping 33 grams of carbs. But you can easily make one that's a lot lighter. Steep one or two chai tea bags in a cup of unsweetened almond milk or soy milk, and spice it up with cinnamon and black pepper for an extra flavor kick. That’s a warm treat with less than 1 gram of carbs.
5. Lemonade
Nothing says summer like this drink. But 16 ounces of a popular brand served at restaurants gives you 60 grams of carbs. Your best bet is to make lemonade at home. Mix water, fresh-squeezed lemons, zero-calorie sweetener, and ice for a truly refreshing beverage without a single carb or calorie in sight.
6. Hot Chocolate
It’s the ultimate in decadent drinks. Coffeehouse-style versions of this classic are packed with carbs. A typical medium hot chocolate made with low-fat milk has 60 grams. Good news: You can make your own satisfying mug for less than half that. Mix 1 cup of low-fat milk with 2 squares of 70% dark chocolate, 1 teaspoon of vanilla, and a little cinnamon. Melt in a saucepan, and enjoy it for 23 grams of carbs.
7. Apple Cider
Few things beat a hot, fragrant cup of this when there’s a chill in the air and the leaves are turning colors. And though it may be farm-fresh, the cider packs the same amount of carbs per serving as plain-old apple juice -- 26 grams per cup. Instead, choose a light apple juice co*cktail, and you’ll cut the carbs and calories in half.
8. Energy Drinks
These pack plenty of caffeine per ounce, so depending on how much you drink, you could be guzzling way more than you realize. That’s a problem, since caffeine can raise your blood pressure and heart rate.Still want a jolt? Pick a sugar-free drink, and limit your total caffeine to no more than 400 milligrams over the course of a day.
9. Fruit Smoothie
It seems like a healthy choice, but store-bought versions almost always include a lot of carbs and sugar. One 12-ounce mango-flavored smoothie from a popular chain, for example, has 58.5 grams of carbs. That’s equal to an apple and a sandwich combined. Substitute a homemade berry smoothie, with half a cup each of blueberries, strawberries, and banana. Blend with some ice and enjoy for about half the amount of carbs.
10. Ginger Ale
A 20-ounce bottle can have 60 grams of carbs. You can have more of the zesty flavor with none of the sugar or carbs by adding a spoonful of finely grated ginger to a glass of seltzer water. Add a bit of your favorite zero-calorie sugar substitute, and enjoy.
11. Café Mocha
Chocolate and coffee are a great pairing. The bittersweet flavor combo makes it a popular coffeehouse drink. But some have more than 300 calories and 40 grams of carbs, so it’s not your best choice. Instead, make your mocha by mixing 1 cup of brewed coffee with 1 tablespoon of cocoa powder, 2 tablespoons of low-fat milk, and a little of your favorite zero-calorie sugar substitute. You’ll save more than 300 calories, 40 grams of carbs, and 14 grams of fat.
I'm a nutrition expert with a keen interest in diabetes management and dietary choices that support overall health. My knowledge spans various aspects of nutrition, including the impact of different beverages on blood sugar levels and overall well-being. In light of this, let's delve into the concepts presented in the provided article, discussing smart swaps for drinks that can fit into a diabetes-friendly diet.
1. Chocolate Milk
The article rightly acknowledges that chocolate milk, while often associated with school lunches, can be a calcium-rich choice for adults. However, ready-made versions are typically high in sugar. The smart swap suggested involves making a homemade version using 1% milk, cocoa powder, and a zero-calorie sweetener, which significantly reduces calories, carbs, and fat.
2. Sweet Tea
Fast-food versions of sweet tea can be laden with carbs and sugar. The article suggests alternatives such as sugar-free iced tea or making your own by steeping tea with crushed fruit and sweetening with a no-calorie substitute.
3. Orange Juice
Highlighting the high carb content of orange juice, the article recommends opting for a whole orange for added fiber. Alternatively, a light orange-flavored fruit drink with lower carbs and calories is suggested.
4. Chai Latte
The indulgent chai latte commonly found in coffeehouses is noted for its high carb content. The article proposes a lighter homemade version using chai tea bags, unsweetened almond or soy milk, and spices, resulting in a warm treat with minimal carbs.
5. Lemonade
While lemonade is a quintessential summer drink, commercially available versions can be high in carbs. The article advocates for a homemade version using water, fresh-squeezed lemons, and a zero-calorie sweetener, providing a refreshing beverage without carbs or calories.
6. Hot Chocolate
The classic hot chocolate from coffeehouses is acknowledged for its carb-heavy nature. The recommended swap involves making a satisfying mug at home using low-fat milk, dark chocolate, vanilla, and cinnamon, significantly reducing carb content.
7. Apple Cider
Despite its association with fall, apple cider is highlighted for its carb content. The article suggests opting for a light apple juice co*cktail as a lower-carb alternative.
8. Energy Drinks
Concerns about the caffeine content in energy drinks and its potential impact on blood pressure and heart rate are raised. The article advises choosing sugar-free options and limiting daily caffeine intake.
9. Fruit Smoothie
Store-bought fruit smoothies are noted for their high carb and sugar content. The recommended swap involves making a homemade berry smoothie with blueberries, strawberries, banana, and ice, significantly reducing carb intake.
10. Ginger Ale
The high carb content of ginger ale is acknowledged. The article proposes a sugar and carb-free alternative by adding grated ginger to seltzer water and sweetening with a zero-calorie substitute.
11. Café Mocha
Coffeehouse café mochas are critiqued for their high calorie and carb content. The article suggests making a healthier version at home using brewed coffee, cocoa powder, low-fat milk, and a zero-calorie sweetener, resulting in significant calorie and carb savings.
By analyzing these concepts, it's evident that the article emphasizes the importance of making mindful beverage choices to manage carbohydrate intake, particularly for individuals with diabetes. The provided swaps offer alternatives that allow for enjoyment without compromising health goals.
