How to manage weight with type 2 diabetes

The first thing that comes to your mind when you’re living with diabetes would probably be ‘food’. But, it’s important to know the fact that the beverages you drink can have an effect on your blood glucose, and of course, your weight and health. 

Choosing the right drinks can help manage your symptoms, maintain a healthy weight, and avoid various unpleasant side effects. Major international health organisations, recommend zero-calorie or low-calorie drinks for diabetics. Water is simply the best bet especially for people with diabetes to stay hydrated, mainly because it won’t cause a spike in blood sugar levels.

Tired of drinking water?

Drinking enough water can help you stay hydrated, eliminate excess glucose through urine. But if you’re bored of drinking plain water, there are many things you can do to improve the flavour. For instance,  try adding sliced fresh fruits such as lemon, lime, or orange to plain water. You can also add sprigs of flavourful herbs (mint, or basil) to your water to make herbal tea.
 
Hot or cold - black, green, and herbal teas have been shown to have immense health benefits. Often considered as a miracle beverage, green tea can have various beneficial effects on your general health. Research suggests that it can help lower bad (LDL) cholesterol levels, reduce blood pressure, increase fat burning aiding in weight loss. Studies have shown that green tea can lower the risk of type 2 diabetes as it can improve insulin sensitivity and reduce blood sugar levels. 

Apart from this, unsweetened coffee, sugar-free fruit juice, fat-free or low-fat milk are good for people with diabetes.

What to avoid

You should avoid sugary drinks as much as possible - such as regular soda, energy drinks, diet soda, sweetened fruit juices, alcoholic beverages, etc. These can raise blood glucose as well as provide several hundred calories in just one serving.

If you have diabetes, you should check with their doctor to determine if alcoholic drinks are safe for you to consume. This is important because drinking alcohol can cause blood sugar levels to fluctuate, and may even worsen the complications of diabetes.

The bottom line is it is always best to keep it simple when it comes to choosing a drink - try opting for water whenever possible!

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