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Health

5 ‘Bad’ Drinks You Should Be Drinking for Better Blood Sugar, According to Dietitians

by Chief Editor
written by Chief Editor

Beyond the Buzz: How Your Beverage Choices Impact Blood Sugar in 2026

For years, we’ve been bombarded with advice about which drinks are “decent” or “bad” for blood sugar. But the narrative is shifting. Dietitians are now revealing that some beverages we’ve been avoiding might actually support healthy blood sugar levels. Let’s dive into the latest insights and what So for your health in 2026.

The Unexpected Allies: Drinks That Can Help

It’s not just about restriction anymore. The focus is on making informed choices. Several drinks, often unfairly maligned, can be part of a blood sugar-friendly lifestyle.

Coffee: More Than Just a Morning Boost

Good news for coffee lovers! Unsweetened coffee may offer benefits beyond alertness. The presence of chlorogenic acids, antioxidants found in both regular and decaf coffee, may reduce inflammation and improve glucose metabolism. This could contribute to a lower risk of type 2 diabetes and slowed disease progression.

Dairy Milk: Reassessing the Reputation

Dairy milk often faces criticism, but it’s receiving a second look. Despite containing natural sugars (lactose), the balanced combination of protein, carbs, and fats in dairy milk results in a minimal impact on blood sugar. Some research even suggests a link between increased dairy intake and a reduced risk of type 2 diabetes, potentially due to nutrients like vitamin D and magnesium which can improve insulin sensitivity.

100% Fruit Juice: Natural Sugars vs. Added Sugars

The key distinction lies in the type of sugar. Natural sugars, found in 100% fruit juice, are often bound with fiber and antioxidants, offering a different impact than added sugars. Moderate consumption of fruit juice hasn’t been shown to increase the risk of type 2 diabetes or negatively affect blood sugar control. Consider 100% prune juice for its naturally occurring fiber content, and retain portion sizes to around half a cup.

Soy Milk: A Plant-Based Powerhouse

Unsweetened soy milk is emerging as a top plant-based option. It matches the protein content of dairy milk and is low in carbohydrates, making it a healthy choice for blood sugar management. The protein content can also help slow the absorption of carbohydrates from other foods.

Tea: Catechins and Blood Sugar Regulation

Like coffee, tea contains beneficial compounds – catechins – that may regulate blood sugar. Research suggests catechins can improve insulin function, reduce inflammation, and act as antioxidants. Opt for plain tea without added sweeteners to maximize these benefits.

Navigating the Beverage Landscape: Strategies for 2026

Making smart beverage choices isn’t just about adding “good” drinks; it’s about minimizing the impact of less-ideal options.

  • Retrain Your Taste Buds: Gradually reduce added sugars in your beverages.
  • Swap Strategically: Start by replacing a portion of your sugary drink with an unsweetened alternative.
  • Downsize: If you’re not ready to eliminate sugar entirely, reduce your portion size.
  • Watch the Caffeine: Be mindful of caffeine’s potential impact on blood sugar levels.

The Drinks to Limit

Whereas some drinks are getting a reprieve, others remain problematic for blood sugar control. Sugary drinks like soda, sweet tea, and syrupy lattes should be limited or avoided.

Frequently Asked Questions

  • Is fruit juice okay for diabetics? 100% fruit juice can be part of a diabetes meal plan in moderation, but portion control is key.
  • Does coffee really help with blood sugar? Unsweetened coffee may offer benefits due to its chlorogenic acid content.
  • What’s the best plant-based milk for blood sugar? Unsweetened soy milk is a good option due to its protein and low carbohydrate content.
  • Should I avoid all sugar in my drinks? Ideally, aim for drinks free of added sugars, but gradual changes are more sustainable.

Pro Tip: Always read the nutrition label to check for added sugars, even in seemingly healthy beverages.

Explore more articles on healthy eating and diabetes management on EatingWell.

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Health

Almond milk is more than just a fad: Dietician explains bone health benefits and why it’s better than dairy milk | Health

by Chief Editor
written by Chief Editor

The Rise of Plant-Based Milks: Future Trends and Impacts

As consumers become more health-conscious, the quest for alternatives to traditional dairy has accelerated, with almond milk emerging as a frontrunner. Plant-based milks are no longer just niche products; they’re projected to reshape dietary habits worldwide. Let’s explore how these alternatives are gaining traction and what the future holds.

Nutritional Advancements and Health Benefits

Almond milk is recognized for its impressive nutritional profile, especially in delivering essential nutrients critical for bone health. Traditionally viewed as a fad, it’s now appreciated for its tangible health benefits. As Dr. Ridhima Khamsera, a clinical dietician, highlights, almond milk contains not just calcium, but also magnesium, antioxidants, and fiber—all crucial for bone strength without the unwelcome lactose found in dairy milk.

Almond milk enhances bone health with its nutrient-rich composition. (Source: Freepik)

The Environmental Footprint of Plant-Based Milk

Production methods consistently influence their environmental impacts, with almond milk showing a much lower carbon footprint than dairy milk. According to a study published in the Journal of Cleaner Production, almond farming uses significantly less water than dairy farming, especially in regions where almonds are sustainably cultivated.

Companies like Oatly and GotMilked continue to innovate, pushing plant-based milk products to reduce their environmental impacts even further.

Market Growth and Consumer Preferences

The global plant-based milk market is booming, with an estimated compound annual growth rate (CAGR) of 10.6% from 2023 to 2030, driven by rising health awareness and demand for sustainable products. Key motives for consumers include managing lactose intolerance and seeking lactose-free alternatives for improved digestibility.

Pro tip: For lactose intolerant individuals, almond milk offers a gut-friendly option that still provides the nutrients of traditional cow’s milk.

Culinary Innovations and Flavor Variations

Beyond nutrition, almond milk is gaining popularity in culinary applications. It is being used in everything from protein smoothies to gourmet desserts. Brands are experimenting with various flavors—think chocolate, vanilla, and even cinnamon-spiced almond milk—expanding the palatability and attractiveness to diverse taste preferences.

Did you know? The versatility of almond milk also extends to its use in coffee and tea, offering a creamy alternative for those who seek dairy-free options.

Comparative Benefits: Almond Milk vs Dairy Milk

While dairy milk has long been the standard for calcium intake, almond milk stands up well against it. Fortified versions of almond milk match dairy in calcium and vitamin D levels, and often go the extra mile by adding beneficial phytonutrients. Dr. Khamsera urges consumers to read labels carefully to ensure their almond milk choices are enriched with these critical vitamins.

Internal Link: Check out our article on lactose intolerance management for more insights.

The Future of Food: Trends in the Plant-Based Sector

As plant-based alternatives continue to expand, we see innovations such as lab-grown milk and protein-packed flours making headway. These innovations not only offer enhanced nutrition but also address environmental sustainability, a critical consideration for modern consumers. One example is The Animal Compound, which is developing lab-grown dairy options completely free of animal byproducts.

Frequently Asked Questions

Does almond milk have as much protein as dairy milk? Almond milk generally contains less protein than dairy milk unless fortified. For protein needs, combining almond milk with other sources like nuts and seeds can be beneficial.

Is almond milk safe for everyone? While it is safe for most, some individuals with nut allergies should avoid almond milk. Always check for allergies and dietary restrictions when considering plant-based options.

Calls to Action

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