1. Skip Regular Soda and Sip Sparkling Water Instead
If you have diabetes, you’re allotted approximately 30 to 45 grams (g) of total carbs per meal if you’re a woman and 45 to 60 g per meal if you’re a man, says Amy Kimberlain, RDN, a certified diabetes care and education specialist (CDCES) and spokesperson for the Academy of Nutrition and Dietetics who is based in Miami.
If you down a 12-ounce (oz) can of soda with your lunch, you’ve already used up 39 g of your carbohydrates for the day, according to the U.S. Department of Agriculture (USDA) — the equivalent of more than 9 teaspoons (tsp) of sugar. All that sugar not only makes your blood sugar harder to control, but it can also tax your heart, kidneys, gastrointestinal tract, and immune system, says Bobbie Randall, RD, CDCES, who practices in Wooster, Ohio. Instead of soft drinks, she recommends sparkling water with a refreshing slice of lemon, lime, or cucumber.
2. Smoothies Aren’t Always as Healthy as They Seem
Sodas are a no-brainer, but other drinks that contain loads of sugar aren’t as easy to spot. Take fruit smoothies: They sound nutritious, but they can pack a sugary carb punch, especially if they’re oversized and made with sweetened fruit, sugar syrup, and sweetened yogurt. Nutrition stats on fruit smoothies vary widely, so always check the label on yours (if bottled), or request this information (if you’re ordering from a restaurant or quick-service spot). In general, a 12-oz fruit smoothie has 52 g of carbs, including 44 g of sugar, per the USDA. It’s possible to make a smoothie at home that’s diabetes-friendly, as long as you plan out the ingredients wisely. As an alternative, Randall recommends sipping sugar-free flavored waters or eating fruit whole to get its beneficial fiber while keeping carbohydrates in check.